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CONDITIONING GUIDELINES
WARNING: Beforebeginning
this or any exercise program, consult your
physician. This is especially important for in-
dividuals over the age of 35 or individuals
with pre-existing health problems.
The following guidelines will help you to plan your ex-
ercise program. Remember--these are general guide-
lines. For more detailed information about exercise,
obtain a book or consutt your physician.
EXERCISE INTENSITY
Whether your goal is to burn fat or strengthen your car-
diovascular 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. For effective exercise, your heart rate
should be maintained at a level between 70% and 85%
of your maximum heart rate as you exercise. This is
known as your training zone.
You can find your training zone in the tabIe below.
Training zones are listed according to age and physical
condition.
65
70
75
80
85
I
Age I Unconditioned
t
20 138-167
25 1 136-166
I
30 ! 135-164
35 ! 134-162
40 I 132-161
I
45 I 131-159
50 I 129-156
55 I 127-155
60 I 126-153
125-151
Training Zone (Beats/Min.)
Conditioned
133-162
132-160
130-158
I 129-156
I 127-155
I 125-153
124-150
122-149
121-147
119-145
I
123-150
122-147
120-146
118-144
I 118-144
117-142
115-140
114-139
Burning Fat
To burn fat, you must exercise at a low intensity levef
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
the intensity of your exercise until your heart rate is
near the low end of your training zone as you exercise.
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 middle of your training zone.
HOW TO MEASURE YOUR HEART RATE
To measure your
heart rate, place
two fingers on
your wrist as
shown. Stop ex-
ercising and take
a six-second
heartbeat count.
Multiply the result
by ten to find your
heart rate. (A six-second count is used because your
heart rate drops quickly when you stop exercising.) If
your heart rate is too high, decrease the intensity of
your exercise. If your heart rate is too low, increase the
intensity of your exercise.
WORKOUT GUIDELINES
Each workout should include three basic parts: (1) a
warm-up, (2) training zone exercise, and (3) a
cool-down.
Warming Up
Warming up prepares the body for exercise by increas-
ing circulation, delivering more oxygen to the muscles
and raising the body temperature. Begin each workout
with 5 to 10 minutes of stretching and light exercise to
warm up (see SUGGESTED STRETCHES on page 15).
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