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CONDITIONING GUIDELINES
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
To maximize the benefits of exemising, it is important
to exemise with the proper intensity. The proper inten-
sity level can be found by using your heart rate as a
guide. For effective aerobic 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 for both unconditioned and conditioned persons
according to age.
UNCONDITIONED
TRAINING
ZONE
AGE
(BEATS/MIN)
20
138-167
25
136-166
30
135-164
35
134-162
40
132-161
45
131-159
50
129-156
55
127-155
60
126-153
65
125-151
70
123-150
75
122-147
80
120-146
85
118-144
CONDITIONED
TRAINING ZONE
(BEATS/MIN)
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
Dudng 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 increased gradually until it is near the mid-
dle of your training zone as you exercise.
To measure
your heart
rate, stop
exercising and
place two fin-
gers on your
wrist. Take a
six-second
heartbeat
count, and
multiply the
result by 10 to find your heart rate. For example, if
your six-second heartbeat 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 GUIDELINES
A well-rounded workout should include the following
three phases:
A warm-up phase, lasting 5 to 10 minutes. Begin with
slow, controlled stretches, and progress to more rhyth-
mic stretches to increase the body temperature,
heart
rate and circulation in preparation for strenuous exer-
cise. Stretching also guards against muscle, tendon
and ligament sprains.
A cardiovascular
phase, including 20-30 minutes of
exercising with your heart rate in your training zone.
A cool-down phase, consisting of 5-10 minutes of
stretching. Thorough stretching offsets muscle con-
tractions and other problems caused when you stop
exercising suddenly. Stretching for increased flexibility
is often most effective dudng this phase. This phase
should leave you relaxed and comfortably tired.
After a few months of regular exercise, you may com-
plete up to five workouts each week, if desired.
Remember, the key to success is make exercise a
regular and enjoyable pad of your everyday life.
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