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EXERCISE GUIDELINES
These gu_elines willhelpyou toplan yourexercise
program.For detailedexerciseinformation, obtaina
reputablebeok orconsultyourphysician.Remember.
propernutrition and adequate rest areessentialfor
successfulresults.
EXERCISE INTENSITY
Whether your goal is to burn tat or to strengthen your
cardiovascular system, exercising at the proper inten-
sity is the key to achieving results. You can use your
heart rate as a guide to i'ind the proper intensity feveL
The chart below shows recommended heart rates for
fat burning and aerobic exercise,
165 155 145 140 130 125 115 (_
145 138 I30 I25 118 110 103 C_
125 120 115 110 105 95 90
20 30 40 50 60 70 80
To rind the proper intensity level, find your age at the
bottom of the chart (ages are rounded oN to the near-
est ten years). The three numbers listed above your
age define your 'training zone." The lowest number is
the heart rate for fat burning, the middle number is the
heart rate for maximum fat burning, and the highest
number is the heart rate for aerobic exercise,
Burning Fat--To burn fat effectively, youmust exer-
cise at a low intensitylevel fora sustainedperiod0f
time. Duringthef_rstfew minutesofexercise, your
body usescarbohydratecaloriesfor energy, On]yafter
the f_rstfew minutes of exercise doesyour body begin
to use storedfatca!odesfor energy, Ityour goalisto
bum fat,adjust the intensityofyour exercise unti_your
heart rateisnearthe lowest numberin yourtraining
zone. For maximum fat burning, exercisewithyour
heartrate near the middlenumber inyour training
zone.
Aerobic Exercise--if your goalistostrengthenyour
cardiovascularsystem, youmustpedorm aerobic
exercise, whichisactivitythatrequireslarge amounts
ofoxygenforprolongedperiodsofrjmeoFor aerobic
exercise,adjust the intensityof your exercise until your
heartrate isnearthe highest numberin your training
zone.
WORKOUT GUIDELINES
Warming Up--Start with5to 10minutes of stretch-
ingand light exercise. Awarm-up increasesyourbody
temperature,heartrate,and circulationin preparation
forexercise.
Training Zone Exercise--Exercise for 20 to30 min-
uteswithyour heart rate inyourIrainingzone. (During
thefirstfew weeksofyourexerciseprogram,do not
keep yourheartrate in yo6vtrainingzone forlonger
than20 minutes.) Breathe regularlyanddeeply as you
exercise--nev_ hoidyour breath.
Cooling Down--Finish with5 to 10 minutes of stretch-
ing,Stretching increasesthe flexibilityof yourmuscles
andhelpstopreventpost-axemieeproblems.
EXERCISE FREQUENCY
To maintain or improve your condition,complete three
workoutseach week, w_thatteast one day ofrest
between workouts,A_tera few months of regular exer-
cise, youmay comp_eteupto five workouts eachweek,
ifdesired. Remember,the key to successisto make
examinea regularand enjoyablepart ofyoureveryday
life.
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