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MoveontotheFitnessLevelonlywhenyoufeelready
andyourheartratehasmovedbelowyourtargetheart
ratezone.
TheFitness level usually lasts 12 to 20 weeks. (It may
last longer, depending on your fitness goals.) At this
level you should strive to achieve your fitness goals.
Set realistic short- and long-term goals for yourself.
Frequently re-evaluate your fitness goals and reward
yourself as you are successful.
Move on to the Advanced Level when you have
reached your fitness goals and your heart rate has
moved below your target heart rate zone.
°
Work out at the Advanced level once you have reached
your desired fitness goals. It is intended to be a mainte-
nance program and should continue on a regular, long-
term basis.
The Health level typically lasts four to six weeks. At this
level you should be concerned with slowly improving
your fitness level and endurance.
You may wish to add Interval Trainingto your mainte-
nance program as well. Interval training will add variety
to your workout routine and further condition your
cardiovascular system. Interval training has been
shown to promote higher levels of aerobic conditioning.
It consists of spurts of high-intensity activity followed by
active rest periods of exercise at a lower intensity.
For example, a one-minute spurt of high-resistance,
fast exercise* is followed by a two- to three-minute
active rest period of low-resistance, slow exercise. The
duration of these periods should be based more on
how you feel rather than time. A sequence such as this
should be repeated 5 to 20 times during your workout
session.
*Estimated maximum heart rate (MHR) = 220 - your age.
Take it slowly. Set mini-goals for yourself. You may
want to begin your fitness routine with_three or four
short, 5- or 1O-minute worko_Jts;|ri'a day.
Age 20
Heart Rate lntensity
30 40 50
60 70 80
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