Conditioning Guidelines

The following guidelines will help you to plan your exemise prugram. Remember that proper nutdfion and adequate rest are essential for successful results.

WARNING: Before beginning this or any exercise program, consult your physician. This is especial- ly important for Individuals over the age of 35 or Individuals with pre-existing health problems.

WHY EXERCISE?

Exercise has proven essential for good health and well-being. Participafion in a well-rounded exercise program helps to develop a stronger and more effi- cient head, improved respiratory function, increased stamina, better weight management, increased ability to handle stress, and greater self-esteem.

EXERCISE INTENSITY

Whether your goal is to bum fat or to strengthen your cardiovascular system, the key to achieving the desired results is to exercise with the proper intensity and for the appropriate duration. The proper intensity level can be found by using your heart rate as a guide.

For effective exercise, your heart rate should be main- tained at a level between 70% and 85% of your maxi- mum 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 listed 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	;I30-158
35	134-162	129-156
40	132-161	127-155
45	131-159	126-153
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

Burning Fat

To bum fat effectively, you must exercise at the proper intensity level for a sustained period of time. Dudng the first few minutes of exercise, your body uses easi- ly accessible carbohydrate calodas for energy. Only after the first few minutes does your body begin to use

stored fat calories for energy. If your goal is to bum fat, it may be helpful to use the Fat Bum program to help you to reach your goal. (See pages 6 and 7.)

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 exercise, it may be helpful to use the Aerobic program to help you to reach your goal. (See pages 6 and 7.)

To develop greater stamina, you may choose the Interval program to help you to reach your goal. (See pages 6 and 7.)

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, stop exercising and place two fingers on your wast as shown. Take a six-second heartbeat count,

and multiplythe result by ten to find your heart rate. (A six-sec- ond 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 proper workout includes the following parts:

A warm-up, lasting 5 to 10 minutes. Begin with slow, controlled stretches, and progress to more rhythmic stretches. This will increase the body temperature, heart rate, and circulation in preparation for strenuous exercise.