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The following guidelines will help you to plan your ex-
ercise program. For more information about exercise,
consult your physician or obtain a reputable book.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system, the key to achieving the desired
results is to exercise with the proper intensity. The
proper intensity level can be found by using your heart
rate as a guide. The chart at the bottom of this page
shows recommended heart rates for fat burning and
aerobic exercise.
To find the proper heart rate for you, first find your age
at the top of the chart (ages are rounded off to the
nearest ten years). Next, find the three numbers below
your age. The three numbers define your “training
zone.” The lowest two numbers are recommended
heart rates for fat burning, and the highest number is
the recommended heart rate for aerobic exercise.
Fat Burning
To burn fat effectively, you must exercise at a relatively
low intensity level for a sustained period of time. During
the first few minutes of exercise, your body uses easily
accessible carbohydrate calories for energy. Only after
the first few minutes does your body begin to use stored
fat calories for energy. If your goal is to burn fat, adjust
the speed and incline of the treadmill until your heart
rate is near the lowest number in your training zone.
For maximum fat burning, adjust the speed and incline
until your heart rate is near the middle number in your
training zone.
Aerobic Exercise
If your goal is to strengthen your cardiovascular system,
your exercise must be “aerobic.” Aerobic exercise is
activity that requires large amounts of oxygen for pro-
longed periods of time. This increases the demand on
the heart to pump blood to the muscles, and on the
lungs to oxygenate the blood. For aerobic exercise,
adjust the speed and incline until your heart rate is near
the highest number in your training zone.
HOW TO MEASURE YOU HEART RATE
To measure your heart
rate, stop exercising
and place two fingers
on your wrist as
shown. Take a six-
second heartbeat
count, and multiply the
result by ten to find
your heart rate. (A six-
second count is used
because your heart rate drops quickly when you stop
exercising.) If your heart rate is too high or too low, ad-
just the speed or incline of the treadmill accordingly.
WORKOUT GUIDELINES
Each workout should include three parts: (1) a warm-
up, (2) training zone exercise, and (3) a cool-down.
Warming Up
Begin each workout with five to ten minutes of stretch-
ing and light exercise to warm up. A proper warm-up
increases your body temperature, heart rate and circu-
lation in preparation for exercise.
Training Zone Exercise
After warming up, increase the intensity of your exer-
cise until your heart rate is in your training zone for 20
to 30 minutes. Breathe regularly and deeply as you
exercise—never hold your breath.
CONDITIONING GUIDELINES
WARNING: Before beginning
this or any exercise program, consult your
physician. This is especially important for
individuals over the age of 35 or individuals
with pre-existing health problems.