Advertisement
CONDITIONING
GUIDELINES
The following guidelines will help you to plan your ex-
ercise program. Remember that proper nutrition and
adequate rest are essential for successful results.
WARNING:
Before beginning this or
any exercise program, consult your physician.
Thls is especially Important
for Individuals over
the age of 35 or Indlvlduels with pre-exlsUng
health problems.
EXERCISEINTENSITY
To maximize the benefits 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=/oand
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.
UNCONDmONED
CONDITIONED
TRAINING ZONE
"tRAINING ZONE
AGE
(BEAI"S/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
45
131-159
125-153
50
129-156
124-150
55
127-155
122-149
60
126-153
121-147
65
125-151
i19-145
70
123-150
118-144
75
122-I47
117-142
80
120-146
115-140
85
118-144
!i4-139
Dudng 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, your head
rate can be increased gradually until it is near the mid-
dle of your training zone as you exercise.
To measure your heart rate, stop exercising and place
two fingers on your wrist as shown below.
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 exercise,
and a cool-down.
Warming up prepares the body for exercise by in-
creasing circulation, delivedng 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. Sketching after exercise is very effec-
tive for increasing flexibility.
To maintain or improve your condition, complete three
workouts each week, _vlth at least one day of rest be-
twesn 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 an enjoyable
part of your everyday life.
12
Advertisement
