Conditioning Guidelines, Exercise Intensity

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 physi- cian. This is especially important for individu- als over the age of 35 or individuals withpre-ex- isting health problems.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your cardiovascular system, the key to achieving the de- sired 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 below shows recommended heart rates for fat burning and aerobic ex- ercise.

To find the proper heart rate for you, first find your age near the bottom of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers above your age. The three numbers are your “training zone.” The lower two numbers are recommended heart rates for fat burning; the highest number is the recommended heart rate for aerobic exercise.

Burning Fat

To burn fat effectively, you must exercise at the proper intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily ac- cessible carbohydrate calories for energy. Only after the first few minutes does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is between the lower two numbers in your training zone as you exercise.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys- tem, your exercise must be “aerobic.” Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time. This increases the demand on the heart to pump blood to the muscles, and on the lungs to oxygenate the blood. For effective aerobic ex- ercise, 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, stop exercising and place two fingers on your wrist as shown. 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.)

WORKOUT GUIDELINES

Each workout should include the following three impor- tant parts:

A warm-up, consisting of five to ten minutes of stretching and light exercise. This will increase your body temperature, heart rate, and circulation in prepa- ration for exercise.

Training zone exercise, including 20 to 30 minutes of exercise with your heart rate in your training zone.

A cool-down, consisting of five to ten minutes of stretching. Stretching after exercise is effective for in- creasing flexibility and helps to offset problems caused when you stop exercising suddenly.

EXERCISE FREQUENCY

To maintain or improve your condition, plan three workouts each week, with at least one day of rest after each workout. After a few months of regular exercise, you may complete up to five workouts each week, if desired. Remember, the key to success is to make ex- ercise a regular and enjoyable part of your everyday life.