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EXERCISE GUIDELINES
_i_
_r any eXerc,se
The following
guidelines
will help you to plan your
exercise
program. Remember
that proper nutrition and
adequate
rest are essential
for successful
results.
EXERCISE INTENSITY
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,
maximum fat burn-
ing, and cardiovascular
(aerobic)
exercise.
165
155
145
140
130
125
115
145
138
130
125
118
110
103
125
120
115
110
105
95
90
'B
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 lowest number is the recommended heart rate for
fat burning;the middle number is the recommended
heart rate for maximum fat burning;and the highest
number is the heart rate for aerobic exercise.
Fat Burning
To burn fat effectively,you must exercise at a relative-
ly low intensity level for a sustained period of time.
Dudng the first few minutes of exercise, your body
uses easily accessible
carbohydrate
calones
for ener-
gy. 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 lowest num-
ber or the middle number in 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 highest number in your training zone.
WORKOUT
GUIDELINES
Each workout should include the following
three parts:
A warm-up, consisting of 5 to 10 minutes of stretching
and light exercise. A properwarm-up increases your
body temperature, heart rate, and circulationin prepa-
ration for exercise.
Training zone exercise, consistingof 20 to 30 min-
utes of exercising with your heart rate in your training
zone. (During the first few weeks of your exercise pro-
gram, do not keep your heart rate in your training
zone for longer than 20 minutes.)
A cool-down, with 5 to 10 minutesof stretching.This
will increase the flexibilityof your muscles and will
help to prevent post-exercise problems.
EXERClSE FREQUENCY
To maintain or improveyour condition,plan three work-
outs each week, with at least one day of rest between
workouts.After a few months of regular exercise, you
may complete up to five workouts each week, if
desired.
The key to success is make exercise a regular and
enjoyable part of your everyday life.
13
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