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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.
WHY EXERCISE?
Exercise has proven essential for good health and
general well-being. Regular participation in a well-
rounded exercise program also results in a stronger
and more efficient head, improved respiratory function,
increased stamina and endurance, better weight
management and body fat control, increased ability to
deal with stress, and greater self-esteem and
confidence.
EXERCISE INTENSITY
To maximize the benefits of exercising, it is important
to exercise with the proper intensity. The proper
intensity level can be found by using your head 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. Training zones are
listed for both unconditioned and conditioned persons
according to age.
TRAINING
ZONE(BEATS/MIN.)
AGE
UNCONDITIONED
CONDITIONED
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
45
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
55
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. To
measure your heart
rate, stop exercising and
place two fingers on
your wrist. Take a six
second heartbeat count. Multiply the result by ten to
find your heart rate. (A six second count is used,
.
because your heart rate drops quickly when you stop
exemising.) 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.
WORKOUT GUIDELINES
A well-rounded workout should include the following
three phases:
A warm-up phase, lasting 5 to 10 minutes. Begin with
slow, controlled stretches, and progress to more
rhythmic stretches to increase the body temperature,
heart rate and circulation in preparation for strenuous
exercise.
A cardiovascular phase, including 2.0-30 minutes of
exercising with your heart rate in your training zone.
A cool-down phase, consisting of 5-10 minutes of
stretching. Thorough stretching offsets muscle
contractions and other problems caused when you
stop exercising suddenly. Stretching for increased
flexibility is often most effective during this phase. This
phase should leave you relaxe_land comfortably tired.
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. Whatever time you choose, be
consistent and stick with it. Remember, the key to
success is CONSISTENCY.
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