The following guidelines will help you to plan your ex-
ercise program. Remember that proper nutrition and
adequate 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. 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 table below. Training zones are listed ac-
cording to age and physical condition.
Burning Fat
To burn fat, you must exercise at a low intensity level
for a sustained period of time. During the first few min-
utes of exercise, your body uses easily accessible car-
bohydrate calories for energy. Only after the first few
minutes 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.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, 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 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, stop exer-
cising and place two
fingers on your wrist
as shown. Take a six-
second heartbeat
count, and 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 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 29).
Training Zone Exercise
After warming up, increase the intensity of your exer-
cise until your heart rate is in your training zone for 20
to 60 minutes. (During the first few weeks of your exer-
cise program, do not keep your heart rate in your train-
ing zone for longer than 20 minutes.) Breathe regularly
and deeply as you exerciseÑnever hold your breath.
CONDITIONING GUIDELINES
WARNING: Before beginning this
or any exercise program, consult your physi-
cian. This is especially important for individu-
als over the age of 35 or individuals with pre-ex-
isting health problems.
20 138-167 133-162
25 136-166 132-160
30 135-164 130-158
35 134-162 129-156
40 132-161 127-155
45 131-159 125-153
50 129-156 124-150
55 127-155 122-149
60 126-153 121-147
65 125-151 119-145
70 123-150 118-144
75 122-147 117-142
80 120-146 115-140
85 118-144 114-139
Age
Unconditioned Conditioned
Training Zone (Beats/Min.)
28
(20 pages)
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