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CONDmONmNG
GUmDEUNES
WARNING: Before
beg noing
this or any exercise
program,
consult
your
physician.
This is especially
important
for
individuals
over the age of 35 or individuaJs
with pre-existing
heaJth probJeme.
The following guidelines wiii help you to plan your
exercise program. For more detailed exercise informa-
tion, obtain a reputable book or consult your physician.
EXERCmSE mNTENSmTY
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. The chart below shows recom-
mended heart rates for fat burning and aerobic exer-
cise.
HEART RATE TRAINING ZONES
AEROBIC
165
155
145
140
130
125
115
MAXFATBURN
145
138
130
125
113
110
103
FATBURN
125
120
115
110
105
95
90
Age
20
30
40
50
60
70
80
To find the proper heart rate for you, first find your age
at the bottom of the chart (ages are rounded off to the
nearest ten years). Next, find the three numbers
above your age. The three numbers are your "training
zone." The lower two numbers are recommended
heart rates for fat burning; the highest number is the
recommended
heart rate for aerobic exercise.
Fat Burning
To burn fat effectively, you must exercise at a relatively
low intensity level for a sustained period of time.
During the first few minutes of exercise, your body
uses easily accessible carbohydrate calories for ener-
gy. 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 speed and incline of the tread-
mill until your heart rate is near one of the lower two
numbers in your training zone.
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 speed and incline of the treadmill until your
heart rate is near the highest number in 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 or too low, adjust the speed or incline
of the treadmill accordingly.
WORKOUT GUIDELINES
A welProunded workout includes the following three
A Warm-up
Start each workout with 5 to 10 minutes of stretching
and light exercise, A proper warm-up increases your
body temperature, heart rate, and circulation in prepa-
ration for exercise,
Training
Zone Exercise
After warming up, increase the intensity of your exer-
cise until your pulse is in your training zone for 20 to
60 minutes. (During the first few weeks of your exer-
cise program, do not keep your pulse in your training
zone for longer than 20 minutes.) Breathe regularly
and deeply as you exercise--never
hold your breath.
14
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