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CONDITIONING GUIDELINES
The following guidelines will help you to plan your
exercise program. Remember that proper nutrition and
adequate rest are essential for successful results.
WARNING: Before beginning this or any exercise
program, consult your physician. This is especially
important for Individuals over the age of 35 or
Individuals with pre-existing health problems.
WHY EXERCISE?
Exercise has proven essential for good health and
general well-being. Regular participation in a well-
rounded exercise program also results in a stronger
and more efficient head, improved respiratory function,
increased stamina and endurance, better weight
management and body fat control, increased ability to
deal with stress, and greater self-esteem and
confidence.
EXERCISE INTENSITY
To maximize the benefits of exercising, it is important
to exercise with the proper intensity. The proper
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% and
85% of your maximum heart rate as you exemise.
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 physical condition.
TRAINING ZONE (BEATS/MIN.)
AGE UNCONDITIONED CONDITIONED
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
80 120-146 116-140
85 118-144 114-139
During the first few months of your exercise program,
keep your heart rate near the low end of your training
zone as you exercise. After a few months of regular
exercise, your heart rate can be increased gradually
until it is near the middle of your training zone as you
exercise.
To measure your
heart rate, stop
exercising and
place two fingers
on your wrist.Take
a six-second
heartbeat count.
Multiply the result
byten to find your
heart rate. (A six-
second count is
used because your
heart rate drops quickly when you stop exercising.) If
your heart rate is too high, decrease the intensity of
your exercise. If your heart rate istoo low, increase the
intensity of your exercise.
WORKOUT GUIDELINES
A well-rounded workout includes the following three
phases:
A warm-up phase, lasting 5 to 10 minutes. Begin with
slow, controlled stretches, and progress to more
rhythmicstretches. This will increase the body
temperature, heart rate, and circulation in preparation
for strenuous exercise.
A cardiovascular phase, including 20 to 30 minutes
ofexercising with your heart rate in your training ;_one.
A cool-down phase, consisting of 5 to 10 minutes of
stretching. Thorough stretching offsets muscle
contractions and other problems caused when you
stop exercising suddenly. Stretching for increased
flexibilityis often most effective duringthis phase. This
phase should leave you relaxed and comfortably tired.
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 up to five workouts each
week, if desired. Find the best time of day for your
workouts, and then stick with it.
Remember, the key to success isto make exercise a
regular and enjoyable part of your everyday life.
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