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13
IMPORTANT
Please review this section before you begin exercising.
EXERCISE GUIDELINES
IMPORTANT:
If you are over 35 and have been inactive for
several years, you should consult your physician,
who may or may not recommend a graded
exercise test.
If you are just beginning your exercise program,
your target heart rate range should be roughly at
60% of your maximum heart rate. As you become
more conditioned (or if you are already in good
cardiovascular shape) you can increase your
target heart rate to 70%-85% of your maximum
heart rate. Remember, your target heart rate is
only a guide.
You should also consult your physician if you
have the following:
• High blood pressure
• High cholesterol
• Asthma
• Heart trouble
•Family history of early stroke or
heart attack deaths
• Frequent dizzy spells
• Extreme breathlessness after mild exertion
• Arthritis or other bone problems
• Severe muscular, ligament or
tendon problems
• Other known or suspected disease
• If you experience any pain or tightness
in your chest, an irregular heartbeat or
shortness of breath, stop exercising
immediately. Consult your physician
before continuing.
•Pregnant
• Balance Impairment
•Taking medications that affect heart rate
KNOWING THE BASICS
Physical fitness is most easily understood by
examining its components, or "parts".
There is widespread agreement that these
five components comprise the basics of
physical training:
CARDIORESPIRATORY ENDURANCE – the ability
to deliver oxygen and nutrients to tissues, and to
remove wastes, over sustained periods of time.
Using your bike will improve this.
MUSCULAR STRENGTH – the ability of a muscle to
exert force for a brief period of time. Upper-body
strength, for example, can be measured by various
weight-lifting exercises.
MUSCULAR ENDURANCE – the ability of a
muscle, or a group of muscles, to sustain repeated
contractions or to continue applying force against
a fixed object. Push ups are often used to test
endurance of arm and shoulder muscles.
FLEXIBILITY – the ability to move joints and use
muscles through their full range of motion. The
test is a good measure of flexibility of the lower
back and backs of the upper legs.
BODY COMPOSITION – often considered a
component of fitness. It refers to the makeup of
the body in terms of lean mass (muscle, bone,
vital tissue and organs) and fat mass. An optimal
ratio of fat to lean mass is an indication of fitness,
and the right types of exercises will help you
decrease body fat and increase or maintain
muscle mass. To help track your progress we have
provided Workout Progress Charts on page 20.
A COMPLETE EXERCISE PROGRAM
How often, how long and how hard you exercise,
and what kinds of exercises you do should be
determined by what you are trying to accomplish.
Your goals, your present fitness level, age, health,
skills, interest and convenience are among the
factors you should consider. For example, an
athlete training for high-level competition would
follow a different program than a person whose
goals are good health and the ability to meet
work and recreational needs.
Your exercise program should include something
from each of the four basic fitness components
(continued on next page)