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Conditioning Guidelines
FACTORS IN A SENSIBLE DIET
• Choose high-fiber, low-fat, and low- n-sugar
foods: fruits vegetable& and WhOlegra ns
• Eatat least five servings of fruits and
vegetables each day.
• Cut backon red meat consumption: eat lean
meat. white meat, and fish.
• Choose healthy snacks; br ng healthy foods
with _,outo work or in the car_
• Eat reoular meats or mini-meals, Control your
portionsize--don't binge or overeat Eat
slowly
The following nine steps for designing your exercise
program were developed by exercise physiologists at
NordicTrack. The actual exercise you perform is only
a part of a safe and effective training program. There
are many other aspects to developing a life-long
commitment to physical fitness.
E!
Determine your target heart rate.
Your target heart rate (THR), is the rate at which
you would like your heart to work during aerobic
exercise. It is expressed as a percentage of your
maximum heart rate (MHR). MHR is the maximum
number of times that your heart can pump during
one minute. To determine your approximate MHR,
subtract your age (in years) from 220. This is only
an estimation of your MHR---only clinicsl stress
testing can provide an actual MHR reading.
Once you have determined your MHR, you can
establish your target heart rate zone. Beginning
exercisers may wish to start at 60 to 70 percent of
their MHR. This level is called the Health level.
Exercise at 70 to 85 percent of your MHR for the
optimal training, aerobic, or cardiovascular level--
the Fitness level. Advanced exercisers, or those
wishing to do sports, athletic conditioning, or inter-
val training workouts should exercise at 80 to 85
percent of the MHR for short periods of time. The
chart below shows Target Heart Rate Zones for
Health, Fitness, and Advanced exercisers.
Be sure to check your heart rate at least twice
during an aerobic conditioning session. First, check
your heart rate five minutes into your workout to be
sure that you are at the proper intensity. Then,
check it again near the end of your workout to
verify that you have maintained your target heart
rate for the recommended period of time.
TARGET HEART RATE ZONES
2OO
A medical examination or consultation with your
physician is essential.
180 _.._
160 "_ _"_-
Consult your physician before beginning "3 140 ':"_...... _'°_
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80
25 30 35 40 45 50 55 60 65 70
B Establish personal fitness goals. Age
Set attainable, realistic goals. Reward yourself
when you meet those goals. Remember, your
goals should act as a guide for your workout
program.
Beginner, Optimal train- / / Sports,athletic I
low-intensity + I ing, aerobic or / [c°nditi°ning, I
longduration = cardiovascular [ ] intervaltraining I
fat burning J
18