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CONDITIONING
GUIDELINES
The following guidelines will help you to plan your exer-
cise program. Remember that proper nutrition and ade-
quate rest are essential for successful results.
WARNING:
Before beginning Ibis or any
exercise program, consultyour physician. This is espe-
cially important for individuals over the age of 35 or
individuals wiib pre-existing
health
problems.
EXERCISE INTENSITY
To maximize the benefits of exercising, it is important to
exercise with the proper intensity.The proper intensity
level can be found by using your heart rate as a guide.
For effectiveaerobic exercise, your heart rate shouldbe
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 listedfor bath uncon-
ditioned and conditioned personsaccording to age.
UNCONDITIONED
CONDITIONED
TRAINING ZONE
TRAINING ZONE
AGE
(BEATS/MIN)
(BEATS/MIN)
20
138-167
133-162
25
136-166
132-160
30
135-164
130-158
35
134-162
129-156
40
132-161
127-155
45
131-159
125-153
50
129-156
124-150
55
127-155
122-149
60
126-153
121-147
65
125-151
119-145
70
123-150
118-144
75
122-147
117-142
80
120-146
115-140
85
118-144
114-139
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, your heart
rate can be increasedgradually until it is near the middle
of your training zone as you exercise. To measure your
heart rate, stop exercising and place two fingers on your
wrist as shown. Take a slx-second heartbeat count, and
multiplythe result by 10 to find your heart rate. For
example, if your six-secondheartbeat count is 14, your
heart rate is 140 beats per minute. (A six-second count is
used because your heart rate will drop rapidly when you
stop exercising.) Adjust the intensity of your exercise until
your heart rate is at the proper level.
WORKOUT GUIDEUNES
Each workout shouldconsist of three basic parts: a
warm-up, 20 to 30 minutesof training zone exercise,
and a cool-down. Warming up prepares the body for
exercise by increasing circulation, delivering more oxy-
gen to the muscles and raising the body temperature.
Begin each workout with 5 to 10 minutesof stretching
and light exercise to warm up. Then, increase the intensi-
ty of your exercise to raise your heart rate to your train-
ing zone for 20 to 30 minutes. Breathe regularly and
deeply as you exercise-never hold your breath. Finish
each workout with 5 to 10 minutesof stretchingto cool
down. This wilt increase the flexibility of the muscles,and
reduce sorenessand other post-exercise problems.
To maintain or improve your condition, complete three
workoutseach 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. The key to successis CONSISTENCY.
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