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CONDITIONING GUIDELINES
The following guidelines will help you to plan your
exemise prugram. Remember that proper nutdfion and
adequate rest are essential for successful results.
WARNING: Before beginning this or any exercise
program, consult your physician. This is especial-
ly 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
well-being. Participafion in a well-rounded exercise
program helps to develop a stronger and more effi-
cient head, improved respiratory function, increased
stamina, better weight management, increased ability
to handle stress, and greater self-esteem.
EXERCISE INTENSITY
Whether your goal is to bum fat or to strengthen your
cardiovascular system, the key to achieving the
desired results is to exercise with the proper intensity
and for the appropriate duration. The proper intensity
level can be found by using your heart rate as a guide.
For effective exercise, your heart rate should be main-
tained at a level between 70% and 85% of your maxi-
mum 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 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 ;I30-158
35 134-162 129-156
40 132-161 127-155
45 131-159 126-153
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
80 120-146 115-140
85 118-144 114-139
Burning Fat
To bum fat effectively, you must exercise at the proper
intensitylevel for a sustained period of time. Dudng
the firstfew minutes of exercise, your body uses easi-
lyaccessible carbohydrate calodas for energy. Only
after the firstfew minutes does your body begin to use
stored fat calories for energy. If your goal isto bum
fat, it may be helpful to use the Fat Bum program to
help you to reach your goal. (See pages 6 and 7.)
Aerobic Exercise
Ifyour goal is to strengthen your cardiovascular sys-
tem, your exercise must be =aerobic." Aerobic exercise
is activity that requires large amounts of oxygen for
prolongedperiods of time. This increases the demand
on the heart to pump blood to the muscles, and on the
lungsto oxygenate the blood. For effective aerobic
exercise, it may be helpful to use the Aerobic program
to helpyou to reach your goal. (See pages 6 and 7.)
To develop greater stamina, you may choose the
Interval program to help you to reach your goal. (See
pages 6 and 7.)
HOW TO MEASURE YOUR HEART RATE
To measure your heart rate, stop exercising and place
two fingers on your wast as shown. Take a six-second
heartbeat count,
and multiplythe
resultby ten to
find your heart
rate. (A six-sec-
ond 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 is too low, increase the intensity of
your exercise.
WORKOUT GUIDELINES
A proper workout includes the following parts:
A warm-up, lasting 5 to 10 minutes. Begin with slow,
controlledstretches, and progress to more rhythmic
stretches. This will increase the body temperature,
heart rate, and circulation in preparation for strenuous
exercise.
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