Table of Contents
Advertisement
CONDITIONING GUIDELINES
EXERCISE
INTENSITY
appropriate for you.
AGE |
UNCONDITIONED TRAINING
CONDITIONED TRAINING
ZONE (BEATS/MIN)
ZONE (BEATS/MIN)
127-185
[mie |
|.
ам
|
se
|
120-146
115-140
|
|
118-144
114-139
|
=
=
UNCONDITIONED TRAINING | CONDITIONED TRAINING
ZONE (BEATS/MIN)
ZONE (BEATS/MIN)
138-167
|
ma
|
E
ЕСЕ
| 25 |
136-166
132-160
|
| os |
2 ____
129-156
[e |
өм
|
meas
| 77 |
B0
2
131-159
125-153
129-156
124-150
During the first few weeks of your exercise program, you should keep your heart rate near the low end of your
Training Zone.
Over the course of a few months, gradually increase your heart rate until it reaches the high end of
your Training Zone.
As your condition improves, a greater workload will be required in order to raise your heart rate
to your Training Zone.
The easiest way to measure your heart rate is to stop exercising and place
two fingers on your wrist where
you feel a pulse.
Carefully take a
six-second heart beat count. (A six-second count is used because your
heart rate will drop rapidly after you stop exercising.) Add a 0 to the result
lo find your heart rate. Compare your heart rate to your Training Zone.
If
your heart rate is too low, increase your level of exertion. If your heart rate
is too high, decrease your level of exertion.
WORKOUT PATTERN
Each workout should consist of 5 basic parts:
1. AT REST, 2. WARMING-UP,
3. TRAINING ZONE EXERCISE,
4.COOLING-DOWN, 5. AT REST.
Warming up is an important part of every workout.
Warming up prepares the body for more strenuous exercise by
increasing circulation, delivering more oxygen to the muscles, and raising the body temperature. This can be done
by stretching for 5-10 minutes prior to exercising.
After warming up, begin exercising at а low intensity level for a few minutes.
Then increase the intensity to raise
your heart rate to your Training Zone for a period of 20-30 minutes.
Cooling down after vigorous exercise is important in aiding circulation and preventing soreness. 5-10 minutes of
stretching or light exercise will allow the body to cool down.
Advertisement
Table of Contents
