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The following basic guidelines will help you to plan
your exercise program. For more detailed information,
obtain a reputable book or consult your physician.
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. For effective exercise, your heart
rate should be maintained at a level between 70% and
85% of your maximum heart rate as you exercise. This
is known as your training zone.
You can find your training zone in the table below.
Training zones are listed according to age and physi-
cal condition.
Burning Fat
To burn fat, you must exercise at a 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 of exercise does your body begin to use stored
fat calories for energy. If your goal is to burn fat, adjust
the intensity of your exercise until your heart rate is
near the low end of your training zone as you exercise.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be “aerobic.” Aerobic exercise
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 the intensity of your exercise until your heart
rate is near the middle of your training zone.
WORKOUT GUIDELINES
Each workout should include three important parts:
(1) a warm-up, (2) training zone exercise, and (3) a
cool-down.
Warming up
Warming up prepares the body for exercise by
increasing circulation, delivering more oxygen to the
muscles, and raising the body temperature. Begin
each workout with 5 to 10 minutes of stretching and
light exercise to warm up.
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.
20 138-167 133-162
25 136-166 132-160
30 135-164 130-158
35 134-162 129-156
40 132-161 127-155
45 131-159 125-153
50 129-156 124-150
55 127-155 122-149
60 126-153 121-147
65 125-151 119-145
70 123-150 118-144
75 122-147 117-142
80 120-146 115-140
AGE
UNCONDITIONED
TRAINING ZONE
(BEATS/MIN)
CONDITIONED
TRAINING ZONE
(BEATS/MIN)
CONDITIONING GUIDELINES
WARNING: Before beginning this
or any exercise program, consult your physi-
cian. This is especially important for persons
over the age of 35 or persons with pre-exist-
ing health problems.
WARNING: The pulse sensor is
not a medical device. Various factors may
affect the accuracy of heart rate readings. The
pulse sensor is intended only as an exercise
aid in determining heart rate trends in general.