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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.
, WARNING:
Before beginning this or
any exercise program, consult your physician.
This is especially important for individuals over
the age of 35 or individuals with pre-existing health
problems.
EXERCISEINTENSITY
To maximize the benefiis of exercising, it is important
to exercise 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.
UNCONDITIONED
TRAINING ZONE
AGE
(BEATS/MIN
29
138-167
25
136-166
30
135-164
35
134-162
40
132-161
45
131-159
50
129-156
55
127-165
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
During the first few months oi your exercise program,
keep your heart rate near the low end of your training
zone as you exercise. After a few months of regular
exercise, your heart rate can be increased gradually
until it is near the middle of your training zone as you
exercise.
You can measure your heart rate using the pulse sen-
sor. Exercise for at least four minutes, and then mea-
sure your heart rate immediately. If your heart rate is
too high, decrease the intensity of your exercise. If
your heart rate is too low, increase the intensity of your
exercise.
WARNING:
The pulse sensor is not:a
medical device. Various factors, including your
movement during exercise, may affect the accura-
cy of heart rate readings. The sensor is intended
only as an exercise aid in determining heart rate
trends in general.
WORKOUT GUIDELINES
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 exemise--never hold your
breath. Finish each workout with 5 to 10 minutes of
stretching to cool down. This will increase the flexibility
of your muscles as well as help to decrease soreness
and other post-exercise problems.
To maintain or improve your condition, plan 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 to make exercise a regular and
enjoyable part of your everyday life.
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