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
persons over the age of 35 or persons with
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your cardiovascular system, 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 below shows recom- mended heart rates for fat burning, maximum fat burning, and cardiovascular (aerobic) exercise.
To find the proper heart rate for you, first find your age at the bottom line 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 lowest number is the recommended heart rate for fat burning; the middle number is the recom- mended heart rate for maximum fat burning; the high- est number is the recommended heart rate for aerobic exercise.
Fat Burning
To burn fat effectively, you must exercise at a relative- ly low intensity level for a sustained period of time. During the first few minutes of exercise, your body
uses easily accessible | carbohydrate | calories for ener- |
gy. Only after the first few minutes of exercise 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 near the lowest num-
ber in your training zone as you exercise. For maxi-
mum 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 sys- tem, your exercise must be “aerobic.” Aerobic exer- cise 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 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 wrist as shown. Take a six- second heartbeat
count, and multiply the result by 10 to find your heart rate. For example, if your
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.)
WORKOUT GUIDELINES
Each workout should include the following three parts:
A
body temperature, heart rate, and circulation in prepa- ration for exercise.
Training zone exercise , consisting of 20 to 30 min- utes of exercising with your heart rate in your training zone. Note: During the first few weeks of your exer-
cise program, do not keep your heart rate in your training zone for longer than 20 minutes.
A
help to prevent
12