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The following guidelines will help you to plan your
exercise program. For more information about exer-
cise, consult your physician or obtain a reputable
book.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system, the key to achieving the
desired results is to exercise with the proper intensity.
The proper intensity level can be found by using your
heart rate as a guide. The chart below shows recom-
mended heart rates for fat burning and aerobic
exercise.
To find the proper heart rate for you, first find your age
at the bottom of the chart (ages are rounded off to the
nearest ten years). Next, find the three numbers
above your age. The three numbers define your “train-
ing zone.” The lowest two numbers are recommended
heart rates for fat burning; the highest number is the
recommended heart rate for aerobic exercise.
Burning Fat
To burn fat effectively, exercise at a relatively low inten-
sity level for a sustained period of time. During the first
few minutes of exercise, your body uses easily accessi-
ble carbohydrate calories for energy. Only after the first
few minutes does your body begin to use stored fat
calories for energy. To burn fat, adjust the intensity of
your exercise until your heart rate is near the lowest
number in your training zone. For maximum fat burning,
adjust the intensity of your exercise until your heart rate
is near the middle of your training zone.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be “aerobic.” Aerobic exercise
is activity that requires large amounts of oxygen for
prolonged periods of time. This increases the demand
on the heart to pump blood to the muscles, and on the
lungs to oxygenate the blood. For aerobic exercise,
adjust the intensity of your exercise until your heart rate
is near the highest number in your training zone.
HOW TO MEASURE YOUR HEART RATE
Exercise for at least
four minutes. Then,
stop exercising and
place two fingers on
your wrist as shown.
Take a six-second
heartbeat count, and
multiply the result 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.)
WORKOUT GUIDELINES
Each workout should include the following three
important parts: (1) a warm-up, (2) training zone exer-
cise, and (3) a cool-down.
A Warm-up—Begin each workout with five to ten min-
utes of stretching and light exercise to warm up. A
proper warm-up increases your body temperature,
heart rate and circulation in preparation for exercise.
Training Zone Exercise—After warming up, increase
the intensity of your exercise until your heart rate is in
your training zone for 20 to 30 minutes. Breathe regu-
larly and deeply—never hold your breath.
A Cool-down—Finish each workout with 5 to 10 min-
utes of stretching. This will increase your flexibility and
will help to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, plan three work-
outs each week, with at least one day of rest between
workouts. After a few months of regular exercise, you
may complete up to five workouts each week if
desired. Remember, the key to success is make exer-
cise a regular and enjoyable part of your everyday life.
CONDITIONING GUIDELINES
WARNING:
• Before beginning this or any exercise pro-
gram, consult your physician. This is espe-
cially important for individuals over the
age of 35 or individuals withpre-existing
health problems.