Filter
Top Products
31
“CONDITIONING GUIDELINES”
How you begin your exercise program depends on your physical condition. If you have been inactive for several
years, or are severely overweight, you must slowly and increase your time on the treadmill gradually: a few
minutes per workout.
Initially, you may be able to exercise only for a few minutes in your target zone, however, your aerobic fitness
will improve over the next six to eight weeks. Don’t be discouraged if it takes longer. It’s important to work at
your own pace. Ultimately, you’ll be able to exercise continuously for 30 minutes. The better your aerobic fitness,
the harder you will have to work to stay in your target zone. Please remember these essentials:
˙ Have your doctor review your training and diet programs to advise you of a workout routine you should
adopt.
˙ Begin your training program slowly with realistic goals that have been set by you and your doctor.
˙ Monitor your pulse frequently. Establish your target heart rate base on your age and condition.
˙ Set up your treadmill a flat, even surface at least 3 feet from walls and furniture.
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 around 70% of your maximum heart rate as you exercise. This is known as your target
zone. You can find your target zone in the table below. Target zones are listed for both unconditioned and
conditioned persons according to age.
During the first few months of your exercise
program, keep your heart rate near the low end of
your target zone as you exercise. After a few
months, your heart rate can be increased gradually
until it is near the middle of your target zone as you
exercise.
To measure your
heart rate
manually, stop
exercising but
continue moving
your legs or
walking around and place two fingers on your wrist. Take a six-second heartbeat count and multiply the results
by 10 to find your heart rate. For example, if your six-second heartbeat 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 is at the proper level.
Age
Target Heart Rate Zone
(55% ~ 90% of Max.
Heart Rate)
Average Max. Heart
Rate 100%
20
110-180 beats per minute
200 beats per minute
25
107-175 beats per minute
195 beats per minute
30
105-171 beats per minute
190 beats per minute
35
102-166 beats per minute
185 beats per minute
40
99-162 beats per minute
180 beats per minute
45
97-157 beats per minute
175 beats per minute
50
94-153 beats per minute
170 beats per minute
55
91-148 beats per minute
165 beats per minute
60
88-144 beats per minute
160 beats per minute
65
85-139 beats per minute
155 beats per minute
70
83-135 beats per minute
150 beats per minute