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CONDITIONING
GUIDELINES
12
The following guidelines will help you to plan your exercise program. Remember that proper nutrition
and adequate rest are essential for successful results.
I 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.
EXERCISE INTENSITY
To maximize the benefits of exercising, it is important to exercise with the proper intensity. The proper
intensity can be found by using your heart rata 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 exer-
cise. 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.
AGE
2O
25
30
35
40
45
50
UNCONDITIONED
TRAINING ZONE
(BEATS/MIN)
136-167
136-166
135-164
134-162
132-161
131-159
129-156
CONDITIONED
TRAINING
ZONE
(BEATS/MIN)
133-162
132-160
130-158
129-156
127-155
125-153
124-150
AGE
55
• 60
65
70
75
80
85
UNCONDITIONED
TRAINING ZONE
(BEATS/MIN)
127-155
126-153
125-151
123-150
122-147
120..146
118-144
CONDITIONED
TRAINING ZONE
(BEATS/MIN)
122-149
121-147
119-145
118-144
117-142
115-140
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.
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After a few months, your heart rate can be increased gradually
until it is near the middle of your training zone as you exercise. To
measure your heart rate, stop exercising and place two fingers on
your wdst. Take a six-second heartbeat count, and multiply the
result by 10 to find your heart rate. For example, if your six-second
heartbeat count is 14, your heart 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 GUIDELINES
Each workout should consist of three basic parts: a warm-up, 20 to 30 minutes of training zone exer-
cise, 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 min-
utes 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 regularly and deeply as you exer-
cise-never
hold your breath. Finish each workout with 5 to 10 minutes of stretching
to cool down. This
will increase the flexibility
of the muscles, 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 exercise, you may complete up to five workouts
each week, if desired. The key to success is CONSISTENCY.
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