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CONDITIONING GUIDELINES
The following guidelines will help you to plan your
exercise program. Remember that proper nutritionand
adequate rest are essential for successful results.
WARNING: Before beginning this or any exercise
program, consult your physlclan. Thls Is especially
Important for persons over the-age of 35 or
persons with pre-existing health problems.
EXERCISE INTENSITY
To maximize the benefits of exercising, it is Important
t_ ex_,rcisewi;h the proper tntens}ty The prFJper
intensity level can be found by using your heart rate as
a guide. For effective aerobic exercise, your heart rate
should be maintained at a level between 70% end 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 for both unconditioned and
conditioned persons according to age.
UNCONDITIONED
TRAINING ZONE
AGE (BEATS/MIN)
20 138-167
25 136-166
3O 135-164
35 134-162
40 132-161
45 131-159
50 129-156
55 127-155
60 126-153
65 125-151
70 123-150
75 122-147
80 120-146
85 118-144
CONDITIONED
TRAINING ZONE
(BEATS/MIN)
133-162
132-160
130-158
129-156
127-155
125-153
124-150
122-149
121-147_.
119-145
118-144
117-142
115-140
114-139
During the first few months of your exemise program,
keep your heart rate near the low end of your training
zone as you exercise. After a few months, your heart
rate can be increased gradually until itis near the mid-
dle of your training zone as you exercise.
To measure
your heart rate,
stop exercising
and place two
fingers on your
wrist. Take a
six-se:ond
heartbeat ,/
count, and
multiplythe
result by 10 to
find your heart rate. For example, if your six-second
heartbeat count is 14, your he.artrate is 140 beats per
minute. (A six-second count is used because your
heart rate willdrop rapidly when you stop exercising.)
Adjust the intensity of your exercise unt!l your heart
rate is at the proper level.
WORKOUT GUIDELINES
Each workout should consist of three basic pads_ a
warm-up, 20 to 30 minutes of training zone exercise,
and a cool-down. Warming up prepares the body for
exercise by increasing circulation, delivering more oxy-
gen to the muscles and raising the body temperature.
Begin each workout with 5 to 10 minutes of stretching
and light exercise to warm up. Then, increase the
intensity of your exercise to raise your heart rate to
yourtraining zone for 20 to 30 minutes. Breathe regu-
larly and deeply as you exercise--never hold your-
breath. Finish each workout with 5 to 10 minutes of
stretching to cool down. This will increase the flexibility
of the muscles, and reduce soreness and other post-
exercise problems.
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest
between workouts. After a few months of regular
exercise, you may complete upto five workouts each
week, if desired. The key to success is to make
exercise a regular and enjoyable part of your everyday
life.
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