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CONDITIONING
GUIDELINES
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 consult 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 table below.
Training zones are listed according to age and physical
condition.
Age
20
25
30
35
40
45
50
55
60
65
70
75
8O
85
Training Zone (Beats/Min.)
Unconditioned
138-167
136-166
135-164
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
125-153
124-150
122-149
121-147
119-145
118-144
117-142
115-140
114-139
Burning Fat
To burn fat, you must exercise at a low intensity level
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.
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Each workout should include the following three impor-
tant parts: (1) a warm-up, (2) training zone exercise,
and (3) a cool-down.
Warm-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 21).
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 exercise--never
hold your breath.
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