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Z 7 Tr e a d m i l l O w n e r ' s G u i d e
Beginning Your F.I.T. Program
SEVEN : DESIGNING AN EXERCISE PROGRAM
52
In addition to monitoring your heart rate as you exercise, be certain
of how quickly your heart rate recovers. If your heart rate is over 120
beats per minute five minutes after exercising, or is higher than nor
-
mal the morning after exercising, your exertion may be too strenu
-
ous for your current level of fitness. Reducing the intensity of your
workout is recommended.
The age-adjusted target heart rates indicated in the chart in
Appendix A reflect averages. A variety of factors (including medica
-
tion, emotional state, temperature, and other conditions) can affect
the exercise heart rate appropriate for you.
Consult your doctor to establish the exercise
intensity (target heart rate zone) appropriate for your age and condi
-
tion before beginning any exercise program.
Warm-Up: Slow and Deliberate Exercise
You are not warmed up until you begin to perspire lightly and breath
more deeply. Warming up prepares your heart and other muscles
for more intense exercise and helps you avoid premature exhaustion.
Begin each workout by walking even if you plan to run. Start slowly,
exploring different speeds until you can comfortably sustain your
speed.
A good suggestion is a minimum of three minutes. Perspiration on
your brow is a good indicator of a thorough warm-up. The older you
are, the longer your warm-up period should be.
DESIGNING AN EXERCISE
P
ROGRAM
BEGINNING
YOUR EXERCISE
PROGRAM