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CONDITIONING
GUIDELINES
The following guidelines will help you to plan your
exercise program. Remember that proper nutrition and
adequate rest are essential for successful results.
WHY EXERCISE?
Exemise has proven essential for good health and
general well-being. Regular participation in a well-
rounded exercise program also results in a strcnger
and more efficient heart, improved respiratory function,
increased stamina and endurance, better weight man-
agement and body fat control, increased ability to deal
with stress, and greater self-esteem and confidence.
EXERCISE INTENSITY
During the first few months of your exercise program,
keep your heart rate near the low end of your training
zone as you exercise. After a few months of regular
exercise, your heart rate can be increased gradually
until it is near the middle of your training zone as you
exercise. To measure
your heart rate, stop
exemising and place
two fingers on your
wdst. 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 exemise. If your heart rate is too low,
increase the intensity of your exemise.
To maximize the benefits of exemising, it is important
to exemise with the proper intensity. The proper inten-
sity 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 exemise.
This is known as your training zone. You can find
your training zone in the table below. Training zones
are listed for both unconditioned and conditioned per-
.sons according to age.
AGE
20
25
30
35
40
45
50
55
60
65
70
75
80
85
TRAINING
ZONE (BEATS/MIN.)
UNCONDITIONED
138-167
136-166
138-164
134-162
132-161
131-159
129-156
127-155
126-153
125-151
123-150
122-147
120-146
118-144
CONDITIONED
133-162
132-160
130-158
129-156
127-155
126.153
124-150
122-149
121-147
119-145
118-144
117-142
115-140
114-139
WORKOUT GUIDELINES
A well-reunded workout includes the following three
phases:
A warm-up phase, lasting 5 to 10 minutes. Begin with
slow, controlled stretches, and progress to more rhyth-
mic stretches to increase body temperature, heart rate,
and circulation in preparation for strenuous exercise.
A cardiovascular
phase, including 20 to 30 minutes
of exercising with your heart rate in your training zone.
A cool-down phase, consisting of 5 to 10 minutes of
stretching. Thorough stretching offsets muscle con-
tractions and other problems caused when you stop
exercising suddenly. Stretching for increased flexibility
is often most effective dudng this phase. This phase
should leave you relaxed and comfortably tired.
To maintain or imprOve your condition, complete three
workouts each week, with at least one day of rest
between workouts. After a few months of regular exer-
cise, you may complete up to five workouts each
week, if desired. Whatever time you choose, be con-
sistent and stick with it. Remember, the key to suc-
cess is to make exercise a regular and enjoyable part.
of your everyday life.
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