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CONDITIONING
GUIDELINES
The following guidelines will help you to plan and regulate your personal fitness program.
Remember that
adequate rest and good nutrition are also essential to the success of any fitness program.
BEFORE
BEGINNING THIS OR ANY EXERCISE PROGRAM, CONSULT YOUR PHYSICIAN!
EXERCISE INTENSITY
To maximize the benefits from exercising, your level of exertion must exceed mild demands while falling
short of causing breathlessness and fatigue.
The proper level of exertion can be determined using the
heart rate as a guide. For effective aerobic exercise, the heart rate must be maintained at a level between
70% and 85% of your maximum heart rate. This is your "Training Zone". You can determine your Training
Zone by consulting the table below.
Training Zones are listed for both conditioned and unconditioned
persons according to age. Use the column that is appropriate for you.
UNCONDITIONED
CONDITIONED.
| Í| AGE | UNCONDITIONED | CONDITIONED -
TRAINING ZONE
TRAINING ZONE
x
TRAINING ZONE
TRAINING ZONE
(BEATSIMIN)
(BEATS/MIN)
|
(BEATS/MIN)
(BEATS/MIN)
138-167
133-162
| | 55 |
127-155
122-149
136-166
132-160
|
126-153
121-147
135-164
-
|
125-151
119-145
|
: 123-150
118-144
|
132-161
127-155
|
|
122-147
117-142
|
|
131-159
125-153
|
|
120-146
115-140
429-1656
|
124150 — |
|
118-144
| — 114-139
|
During the first few weeks of your exercise program, you should keep your heart rate near the low end of
your Training Zone.
Over the course of a few months, gradually increase your heart rate until it reaches
the high end of your Training Zone.
As your condition improves, a greater workload will be required in
order to raise your heart rate to your Training Zone.
The easiest way to measure your heart rate is to stop exercising
and place two fingers on your wrist where you feel a pulse.
Carefully take a six-second heart beat count. (A six-second
count is used because your heart rate will drop rapidly after you
stop exercising.)
Add a 0 to the result to find your heart rate.
Compare your heart rate to your Training Zone.
If your heart
rate is too low, increase your level of exertion. If your heart rate
is too high, decrease your level of exertion.
WORKOUT PATTERN
Each workout should consist of 5 basic parts:
1. AT REST, 2.
WARMING-UP,
3.
TRAINING
ZONE
EXERCISE,
4.COOLING-DOWN, 5. AT REST.
Warming up is an important part of every workout.
Warming up prepares the body for more strenuous
exercise
by increasing
circulation,
delivering
more
oxygen
to the muscles,
and
raising the body
temperature. This can be done by stretching for 5-10 minutes prior to exercising.
After warming up, begin exercising at a low intensity level for a few minutes. Then increase the intensity to
raise your heart rate to your Training Zone for a period of 20-30 minutes.
Cooling down after vigorous exercise is important in aiding circulation and preventing soreness. 5-10
minutes of stretching or light exercise will allow the body to cool down.
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