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CONDITIONING
GUIDELINES
The followingguidelineswill help you to plan your
exercise program. Remember that proper nutrition
and adequate rest are essential for successfulresults.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascularsystem, the key to achieving the
desired resultsis 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
burning, 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
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 offto the
nearest ten years). Next, find the throe 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;the highest num-
ber is the recommended heart rate for aerobic exer-
cise.
Fat Burning
To burn fat effectively,you must exercise at a relative-
ly low intensity level for a sustained period of time.
During the first few minutes of exercise, your body
uses easily accessiblecarbohydrate calories 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 bum fat, adjust the intensity of your
exercise until your heart rate is near the lowest num-
ber in your training zone as you exercise. For maxi-
mum fat burning, adjust the intensity of your exercise
until your heart rate is near the middle number in your
training zone as you exercise.
Aerobic Exercise
If your goal is to strengthenyour cardiovascularsys-
tem, your exercise must be "aerobic? Aerobic exer-
cise is activitythat requires large amounts of oxygen
for prolonged periods of time. This increases the
demand on the heart to pump bloodto the muscles,
and on the lungs to oxygenate the blood. For aerobic
exercise, adjust the intensityof your exercise until
your heart rate is near the highest number in your
training zone.
WORKOUT GUIDELINES
Each workout should includethe following three parts:
A warm-up, consistingof 5 to 10 minutesof stretching
and light exercise. A proper warm-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. Note: During the first few weeks of your exer-
cise program, do not keep your heart rate in your
training zone for longerthan 20 minutes.
A cool-down, with 5 to 10 minutes of stretching.This
will increase the fiexibitityof your muscles and will
help to prevent post-exeroiseproblems.
EXERCISE FREQUENCY
To maintain or improve yourcondition,planthroe work-
outs each week, with at least one day of rest between
workouts.After a few monthsof regular exercise, you
may complete up to five workouts each week, if
desired. Remember, the key to success is make exer-
cise a regularand enjoyable part of your everyday life.
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