Table of Contents
Advertisement
CONDITIONING GUIDELINES
How you begin your exercise program depends on your physical condition. If you have been inactive for
several years, or are severely overweight, you must start slowly and increase your time on the
100
gradually: a few minutes per workout.
Initially, you may be able to exercise only for a few minutes in your target zone, however, your aerobic
fitness will improve over the next six to eight weeks. Don't be discouraged if it takes longer. It's important
to work at your own pace. Ultimately, you'll be able to exercise continuously for 30 minutes. The better your
aerobic fitness, the harder you will have to work to stay in your target zone. Please remember these
essentials:
Have your doctor review your training and diet programs to advise you of a workout routine you
should adopt.
Begin your training program slowly with realistic goals that have been set by you and your doctor.
Monitor your pulse frequently. Establish your target heart rate base on your age and condition.
Set up your
EXERCISE INTENSITY
To maximize the benefits of exercising, it is important to exercise with the proper intensity. The proper
intensity level can be found by using your heart rate as a guide. For effective aerobic 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 target zone. You can find your target zone in the table below. Target zones are listed
for both unconditioned and conditioned persons according to age.
UNCONDITIONED
TARGET ZONE
AGE
(BEATS/MIN.)
20
138~167
25
136~166
30
135~164
35
134~162
40
132~161
45
131~159
50
129~156
55
127~155
60
126~153
65
125~151
70
123~150
75
122~147
80
120~146
85
118~144
hi-lo Cycle 100
on a flat, even surface at least 3 feet from walls and furniture.
CONDITIONED
heart rate near the low end of your target zone as you exercise.
TARGET ZONE
(BEATS/MIN.)
After a few months, your heart rate can be increased gradually
until it is near the middle of your target zone as you exercise.
133~162
132~160
exercising but continue moving your
130~158
legs or walking around and place two
129~156
fingers on your wrist. Take a six-
127~155
second heartbeat count and multiply
the results by 10 to find your heart rate.
125~153
For example, if your six-second
124~150
heartbeat count is 14, your heart rate
122~149
is 140 beats per minute. (A six-
second count is used because your heart rate will drop rapidly
121~147
when you stop exercising.) Adjust the intensity of your exercise
119~145
until your heart rate is at the proper level.
118~144
117~142
115~140
114~139
During the first few months of your exercise program, keep your
To measure your heart rate, stop
10
hi-lo Cycle
Advertisement
Table of Contents
