Exercise Program - Impex STT 353 D2B54267654C994D71C8963F65Ab

EXERCISE PROGRAM

The amount of exercise work required to produce significant physiological benefits can be
dispersed by INTENSITY, FREQUENCY, DURATION, AND MOTIVATION.
Intensity:
Intensity, the level of exertion must exceed mild demands while avoiding to the cause
breathlessness and fatigue. The proper level of exertion can be determined by using the
pulse rate (heart rate) as a guide. For effective Cardiovascular Fitness, the heart rate must
be maintained at a level between 70% and 85%, which is the Target Training Zone, of the
maximum heart rate. During the first few weeks of the exercise session, the user's heart
rate should be kept near the low end of the target-training zone (approx. 70%). Over the
course of a few months, gradually increase the heart rate until it reaches the high end of the
training zone. As the user's condition improves, a greater workload will be required in order
to raise the heart rate to the training zone.
(See the TARGET PULSE RATE CHART)
NOTE: It is strongly recommended for the individuals of older ages or with low levels of
fitness to start their exercise program at a low intensity (60% - 70% of maximum heart rate
reserve) and the progression to a higher intensity will take longer than younger fit individuals.
Frequency:
Most experts agree sensible eating habits and regular aerobic exercise, three to five times a
week, is the key to weight control and fitness. Exercise at least twice a week to maintain the
present body condition. For the average adult a minimum of three days per week is
necessary to develop aerobic capacity and show significant changes in body weight and fat.
The ideal however, is to exercise five times a week.
NOTE: It is strongly recommended for the individuals of older ages or with low levels of
fitness to start their exercise program at a low intensity (60% - 70% of maximum heart rate
reserve) and the progression to a higher intensity will take longer than younger fit individuals.
Duration:
Each workout should consist of warm up, training zone exercise and cool down. Warm up
should be on the important part of every workout. Prepare the body for strenuous exercise
by increasing circulation to deliver more oxygen to the muscles, and raising body
temperature. Five to ten minutes of stretching can provide a good warm up. After warm up,
begin exercise with low intensity for a few minutes. Then increase the intensity to the
training zone for a period of fifteen to thirty minutes. To aid circulation and help prevent
soreness, finish the workout with five to ten minutes of stretching or light exercise.
Motivation:
STAY MOTIVATED! The key to a successful program is REGULAR EXERCISE. A regular
time and place should be established. And the performance should be recorded.
ESTABLISH YOUR TARGET HEART RATE RANGE. Subtract your age from the number
220. Then take the result and multiple by 75% (.750). The resulting figure is your minimum
target heart rate .
To establish your maximum target heart rate, subtract your age from the number 220 and
multiple the results by 85% (.850).
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