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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.
WARNING: Before beginning this or any exercise
program, consult your physician. This Is especially
Important for individuals over the age of 35 or indi-
viduals with pre-existing health problems.
WHY EXERCISE?
Exercise has proven essential for good health and
general well-being. Regular participation in a well-
rounded exercise program helps to develop a stronger
and more efficient heart, improved respiratory func-
tion, increased stamina and endurance, better weight
management and body fat control, increased ability to
deal with stress, and greater self-esteem and confi-
dence.
EXERCISE INTENSITY
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% 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 list-
ed according to age and physical condition.
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
125-163
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.
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 ten to
find your heart
rate. (A six-second
count is used
because your
heart rate drops
quickly when you
stop exercising.) 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 includes the following three
phases:
A warm-up phase, lasting 5 to 10 minutes. Begin with
slow, controlled stretches, and progress to more rhyth-
mic stretcl_es.(See SUGGESTED STRETCHES on
page 9.) This will increase the body temperature, heart
rate, and circulation in preparation for strenuous exer-
cise.
A cardiovascular phase, including 20 to 30 minutes
of exercising with your heart rate in your training zone.
A cool-down phase, consisting of 5 to 10 minutesof
stretching. Thorough stretching offsets muscle contrac-
tions and other problems caused when you stop exer-
cising suddenly. Stretching for increased flexJ'bilityis
often most effective during this phase, This pha.se
should leave you relaxed and 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 exer-
cise, you ma_'complete up to five workouts each
week, if desired. Find the best time of day for your
workouts, and then stick with it.
Remember, the key to success is to make exercise a
regular and enjoyable part of your everyday life.
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