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CONDITIONING
GUIDELINES
The following guidelines will help you to plan your
exemise program. For more information, consult your
physician or obtain a reputable book about exercise.
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 benefits of exercising, it is important
to exercise with the proper intensity. The proper inten-
sit,/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 exemise.
This is known as your training zone.
You can find your training zone in the tables 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
136-166
132-160
30
135-164
130-158
35
134-162
129-156
40
132-161
127-155
46
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
123-150
118-144
75
122-147
117-142
80
120-146
115-140
85
118-144
114-139
During 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 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 sensor. Exercise for at least four minutes, and
then measure 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.
kWAR NING: 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 oxygen to the
muscles and raising the body temperature. Begin
each workout with 5 to 10 minutes of stretching and
light exercise to warm up.
Next, increase the intensity of your exercise to raise
your heart rate to your training zone for 20 to 30 min-
utes. Breathe regularly and deeply as you exercise--
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, 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 to make exer-
cise a regular and enjoyable part of your everyday life.
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