Climbing Up The Conditioning Ladder - Star Trac 4500 Owner's Manual

Another common method for measuring intensity is Rate of
Perceived Exertion (RPE). This method provides a scale in which
an exerciser can subjectively determine how hard the exercise feels
while working in a target training range. Descriptive words
correspond with a 0 through 10 rating scale. The target range to
exercise is between 4 and 6 on the rating scale. (This is a great
method to use for those taking medications that effect one's heart
rate and for those who want to fine tune how to be in touch with
how their bodies respond to exercise). See the chart to the right.
3) Time - the duration of each exercise session.
The optimum duration of an exercise session depends on the
intensity. Typically, the exercise session last for at least20-30
minutes, although highly conditioned individuals often train
continuously for an hour or longer. The duration of training is
sometimes increased while intensity is decreased. This happens
early in the training program to prepare the musculoskeletal system
for vigorous exercise and to reduce the chance of injury.
REMEMBER: Use the F.I.T. principle as a guide to establish your program, however make
sure that you pay attention to how your body feels. Under-exercising may not be adequate for
desired results. However, over-exercising can lead to injuries.
The Cool Down
A gradual cool down helps prevent blood from pooling in your legs which may result in
feeling light headed and dizzy. Active contraction ofyour legs and arms during the cool down
helps pump blood back to YOur heart and brain.
during the cool down. Use similar stretching exercise that you did during the warm up (See
muscles listed in the warm up section). Stretching in this phase can be held for a longer
period to help avoid muscle stiffness.
The programs outlined below were developed by the director of services at the Lutheran General
Hospital in Illinois. They were developed to help maintain or improve one's level of fitness,
depending on the current fitness level. Follow each of the 6 week programs as they move in
progression. Once Program V is achieved continue at the same level of intensity for continued
It is also important to stretch your muscles
Nothing at AU
Very, Very Weak
Very Weak
Weak
Moderate
Somewhat Strong
Strong
Very Strong
Very Strong
Very, Very Strong
Very, Very Strong
Very, Very Strong
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