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CONDITIONING GUIDELINES
The following guidelines will help you to outline a personal exercise program. Remember that
adequate rest and good nutrition are essential for successful results. Before beginning this or any
exercise program, consult your physician.
EXERCISE INTENSITY
To maximize the benefits of exercising, it is important to exercise with the proper intensity. The proper
intensity level can be found using the 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
exercise. This is called your "training zone°" You can find your training zone by consulting the table
below_ Training zones are listed for both conditioned and unconditioned persons, according to age.
AGE
20
25 136-166
3O 135-164
35 134-162
40 132-161
45 131-159
50 129-156
UNCONDITIONED CONDITIONED UNCONDITIONED
J TRAINING ZONE TRAINING ZONE TRAINING ZONE
(BEATS/MtN)(BEATS/MIN) AGE
1 (BEATSIMIN)
138-'167 133-162 55 t27-155
6O
65
70
75
80
85
126-153
t25-151
123-150
122-147
120-146
I 1t8-144
CONDITIONED
TRAINING ZONE
(BEATSiMIN)
122-149
t21-147
119-145
118-144
117o142
115-140
114-139
132-160
t30-158
129-156
127-155
125-153
'124-150
During the first few weeks of your exercise program, keep your heart rate near the low end of your
training zone_ Over the course of a few months, your heart rate can be increased gradually until it is
near the high end of your training zone.
You can find your heart rate using the pulse mode of the electronic monitor (see the Electronic Monitor
Operation Guide). Exercise for at least four minutes, and then measure your heart rate immediately, if
your heart rate is above your training zone, decrease the intensity of your exercise. If your heart rate is
below your training zone, increase the intensity. WARNING: The pulse earctip is not a medical
device. Various factors, including your movement during exercise, may affect the accuracy of
heart rate readings. The earclip is intended only as an exercise aid in determining heart rate
trends in general.
WORKOUT GUIDELINES
Each workout should consist of three basic parts: a warm-up, 20 to 30 minutes of training zone exer-
cise, and a cool-down. Warming up prepares the body for exercise by increasing circulation, deliver-
ing more oxygen to the muscles alld raising the body temperature. Begin each workout with 5 to 10
minutes of stretching to warm up. Follow the warm-up with a few minutes of light exercise. Next, in-
crease the intensity of your exercise to raise your heart rate to your training zone for 20 to 30 minutes.
Finish each workout with 5 to 10 minutes of stretching to cool down. This will help to develop flexibility
as well as offset muscle contractions and other problems caused when you stop exercising suddenly°
To maintain or improve your condition, work out 2 to 3 times per week as described above. A day of
rest between workouts is recommended. After several months of exercise, the number of workouts
can be increased to 4 to 5 per week° The key to achieving successful results is CONSISTENCY°