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CONDITIONING
GUIDELINES
The following general guidelines will help you to plan
your exercise program. Remember that proper nutri-
tion and adequate rest are essential for successful
results.
WARNING: Before beginning this or any exer-
cise program, consult.Your phystplan. Thi s is
especially
Important for person S over the age
of 35 or persons with pre-existing health
problerns.il
EXERCISE INTENSITY
Whether your goal is to bum fat or strengthen your
cardi0_vascularsystem, the key to achieving the
- desired results is to exercise with the proper Intensity.
The proper intensity level can be found by using your
heart rate as a guide. The chart I_low shows recom-
mended heart rates for fat burning, maximum fat
burning, and cardiovascular (aerobic) exercise.
20
30
40
50
60
70
165 --
Is___ss__
138
145
"_
125-
130
--
1 o-
125 13._oo
--
115 _
118 --
115
----
11_3° los
b.p.m.
--
9._.5_5 90
80
AGE
AEROBIC
MAX. FAT
FAT BURN
To find the proper heart rate for you, first find your age
near the top of the chart (ages are rounded off to the
nearest ten years). Next, look below your age and
find the three numbers in boxes. The three numbers
are your "trainingzone." The lowest number is the
recommended heart rate for fat buming;.the middle
number is the recommended heart rate for maximum
fat buming; .the highest number is the recommended
heart rate for aerobic exercise.
Fat Burning
To bum fat effectively, you must exercise at a rela-
tively low intensity level for a sustained period of time.
Dudng the first few minutes of exercise, your body
.uses easily acca_,.sib-[e carbohydrate calodes for
energy. Only after the first few minutes of exercise
does your body begin to use stored fatcalodes for
energy. If your goal is to bum fat, adjust the intensity
of your exercise until your heart rate is near the
lowest number in your training zone as you exercise.
For maximum fat burning, adjust the intensity of your
exercise until your heart rate is near the middle
number in your training zone as you exercise.
Aerobic Exercise
If your goal is to strengthen your cardiovascular
system, your exercise must be =aerobic." Aerobic
exercise is activity that requires large amounts of
oxygen for prolonged pedods of time. This Increases
the demand on the heart to pump blood to the
muscles, and on the lungs to oxygenate the blood.
For aerobic exercise, adjust the Intensity of your
exercise until your heart rate is near the highest
number in your training zone.
HOW TO MEASURE YOUR HEART RATE
To measure your heart rate, first exercise for at least
four minutes. Then, stop exercising and place two
fingers on your
wdst as
shown. Take a
six-second
heartbeat
count, and
multiply the
result by 10 to
find your heart
rate. For
example,
if your six-
second heart-
beat count is 14, your heart rate is 140 beats per
minute. (A s'_sscond count Is used because your
heart rate will drop rapidly when you stop exercising.)
Adjust the Intens'dyof your exercise until your heart
rate is at the desired level. You can adjust the inten-
sit,/of your exercise by changing your pedalin_ pace,
adjusting the pedaling resistance, or mov',ngthe
handlebars as you pedal.
WORKOUT GUIDELINES
Each workout should include the following three parts:
A warm-up, consisting of 5 to 10 minutes ofgf
s_trstretcJ__
ing and light exercise. A proper warm-up increases
your body temperature, heart rate, and circulation in
preparation for strenuous exercise. (See
SUGGESTED STRETCHES on page 11.)
10
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