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CONDITIONING GUIDELINES
Th e following guldellnes Willhelp you to plan y0ur. _ i, :: :_: During the.fi_t fe._._onths of y0_e:<e_c_'se-pr_gram,
exemlse program. Remember that proper nutdtion and _ : keep your head.iate.llear the Io_/end_f
_,ourrtraining
adequate rest are essential for successful results.
zone as you exemlse.' After a few months, _;ou'rheart
rate can be increased gradually until it is near the mid-
dle of your training zone as you exercise.
WARNING: Bofore
beginning this or
any exerctse program, consult your physlclan. This
Is especlally Important for Individuals over the age
of 36 or Individuals wlth pre-exlsting health prob.
lems.
EXERCISE INTENSITY
To maximize the benefits of exercising, it is important
to exercise with the proper Intensity. The proper inten-
sit,/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 head 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
CONDITIONED
TRAINING ZONE
TRAINING ZONE
AGE
(BEATS/MIN
(BEATS/MIN
20
138-167
133"162
25
136-165
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
125-150
118-144
75
122-147
117-142
8g
120-146
116.140
55
118-144
114-139
To measure
your bead rate,
stop exercising
and place two
fingers on your
wdst as
shown. Take a
six-seccnd
heartbeat
count, and
multiply the
result by 10 to
find your heart rate. For example, if your six-second
beartbeat count is 14, your head 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 should consist of three basic pads: a
warm-up, 20 to 30 minutes of 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 minutes of stretching
and light exercise to warm up. Then, increase the
intensity of your exercise to raise your heart rate'to
your training zone for 20 to 30 minutes. Breathe regu-
larly and deeply as you exercise--never hold your
breath. Finish each workout with 5 to 10 minutes of
stret_ing to cool down. This will increase the flexibility
of th_'musclas, and reduce soreness and other post-
exercise problems.
To maintain or improve your condition, complete three
workouts each 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 success is CONSISTENCY.
12
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