Filter
Top Products
CONDITIONING GUIDELINES
The following guidelines will help you to plan your exer-
cise program. Rememberthat proper nutrition and ade-
quate rest are essential for successful results.
WARNING: Before beginning Ibis or any
exercise program, consultyour physician. Thisis espe-
cially important for individuals over the age of 35 or
individuals wiib pre-existing healthproblems.
EXERCISEINTENSITY
To maximize thebenefits of exercising, it is importantto
exercisewith the proper intensity.The proper intensity
levelcan be found by usingyour heart rate as a guide.
Foreffectiveaerobic exercise, your heart rate shouldbe
maintained at a levelbetween 70% and 85% of your
maximum heart rate asyou exercise. Thisisknownas
your training zone. You can findyour training zone in
thetable below. Training zonesare listedfor bath uncon-
ditioned and conditioned personsaccording to age.
UNCONDITIONED CONDITIONED
TRAINING ZONE TRAINING ZONE
AGE (BEATS/MIN) (BEATS/MIN)
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
80 120-146 115-140
85 118-144 114-139
During thefirst few months of your exercise program,
keep your heart rate near thelow end ofyour training
zone as you exercise. After a few months,your heart
rate can be increasedgradually 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 as shown. Take a slx-second heartbeat count, and
multiplythe result by 10 to find your heart rate. For
example, if your six-secondheartbeat count is 14, your
heart rate is 140 beats per minute. (A six-second count is
used because your heart rate will drop rapidly when you
stop exercising.) Adjust the intensity of your exercise until
your heart rate isat the proper level.
WORKOUT GUIDEUNES
Eachworkout shouldconsist of three basic parts: a
warm-up, 20 to 30 minutesof training zone exercise,
and a cool-down. Warming up prepares the body for
exercise by increasingcirculation, delivering more oxy-
gen to the musclesand raising the body temperature.
Begineach workoutwith 5 to 10 minutesof stretching
and light exercise to warm up. Then, increasethe intensi-
ty of yourexerciseto raise your heart rate to your train-
ing zone for 20 to 30 minutes. Breatheregularly and
deeply asyou exercise-never holdyour breath. Finish
each workout with 5 to 10 minutesof stretchingto cool
down. This wilt increasetheflexibility of the muscles,and
reducesorenessand other post-exercise problems.
To maintain or improveyour condition, complete three
workoutseach week, with at leastone day of rest
between workouts.After a few monthsof regular exer-
cise, you may complete up to five workouts each week, if
desired.The key to successisCONSISTENCY.
11