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8
CONDITIONING GUIDELINES
The following general guidelines will help you to plan
your exercise program. Remember that proper
nutrition and rest are essential for successful results.
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 recommended heart rates for
fat burning, maximum fat burning, and cardiovascular
(aerobic) exercise.
To find the proper heart rate for you, first find your age
near the bottom of the chart (ages are rounded off to
the nearest ten years). Next, look above your age and
find the three numbers in light grey boxes. The three
numbers are your Òtraining zone.Ó The lowest number
is the recommended heart rate for fat burning; the
middle number is the recommended heart rate for
maximum fat burning; the highest number is the rec-
ommended heart rate for aerobic exercise.
Fat Burning
To burn fat effectively, you must exercise at a
relatively low intensity level for a sustained period of
time. During the first few minutes of exercise, your
body uses easily accessible carbohydrate calories for
energy. Only after the first few minutes of exercise
does your body begin to use stored fat calories for
energy. If your goal is to burn fat, adjust your exercise
pace until your heart rate is near the lowest number in
your training zone as you exercise.
Maximum Fat Burning
For increased fat burning, adjust your pace until your
heart rate is near the middle number in your training
zone as you exercise.
Aerobic Exercise
If your goal is to strengthen your cardiovascular
system, your exercise must be Òaerobic.Ó 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 your pace until your heart rate
is near the highest number in your training zone as
you exercise.
HOW TO MEASURE YOUR HEART RATE
To measure your heart rate, first exercise for at least
four minutes.
Then, stop exer-
cising and place
two fingers on
your wrist as
shown. Take a
six-second heart-
beat 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.)
Adjust your exercise pace until your heart rate is at
the desired level.
WORKOUT GUIDELINES
Each workout should include the following three
important parts:
A warm-up, consisting of 5 to 10 minutes of stretching
and light exercise. A proper warm-up increases the
WARNING: Before beginning this or any
exercise program, consult your physician.
This is especially important for persons over
the age of 35 or persons with pre-existing
health problems.