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9
Fat Burning
To burn fat effectively, you must exercise at a relative-
ly low intensity level for a sustained period of time.
During the first few minutes of exercise, your body
uses easily accessible carbohydrate calories for ener-
gy. Only after the first few minutes of exercise does
your body begin to use stored fat calories for energy.
If your goal is to burn fat, adjust your pace until your
heart rate is near the lowest number in your training
zone as you exercise.
Maximum Fat Burning
For increased fat burning, adjust your pace until your
heart rate is near the middle number in your training
zone as you exercise.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be “aerobic.” Aerobic exer-
cise is activity that requires large amounts of oxygen
for prolonged 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 your pace until your heart rate is near
the highest number in your training zone.
HOW TO MEASURE YOUR HEART RATE
To measure your heart
rate, first exercise for
at least four minutes.
Then, stop exercising
and place two fingers
on your wrist as
shown. Take a six-sec-
ond heartbeat count,
and multiply the result by 10 to find your heart rate.
For example, if your six-second heartbeat count is 14,
your heart rate is 140 beats per minute. (A six-second
count is used because your heart rate will drop rapidly
when you stop exercising.)
Adjust your pace until your heart rate is at the desired
level.
WORKOUT GUIDELINES
Each workout should include the following three parts:
A warm-up, lasting 5 to 10 minutes. Begin with slow,
controlled stretches, and progress to more rhythmic
stretches to increase the body temperature, heart
rate, and circulation in preparation for exercise.
Training zone exercise, consisting of 20 to 30 min-
utes of exercising with your heart rate in your training
zone. (See the chart on page 8 to find your training
zone.)
A cool-down, with 5 to 10 minutes of stretching.
Thorough stretching offsets muscle contractions and
other problems caused when you stop exercising sud-
denly. Stretching for increased flexibility is also most
effective after exercising. A proper cool-down should
leave you relaxed and comfortably tired.
EXERCISE FREQUENCY
To maintain or improve your condition, plan three
workouts each week, with at least one day of rest
between workouts. After a few months of regular exer-
cise, you may complete up to five workouts each
week, if desired. The key to success is make exercise
a regular and enjoyable part of your everyday life.