Conditioning Guidelines, Burning Fat | Sears 831.29788 instruction

CONDITIONING GUIDELINES

Burning Fat

The following guidelines will help you to plan your ex- ercise program. Remember--theseare general guide- lines. For more detailed information about exercise, obtain a book or consult your physician.

To bum fat, you must exercise at a low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for. energy. 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 low end of your training zone as you exercise.

EXERCISE INTENSITY

W_ether your goal is to bum fat or strengthen your car- diovascular 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. For effective exercise, your heart rate •should be maintained at a level between 71.5% and 85% of your maximum heart rate as you exercise. This _known as y_ourtraining zone.

You can find your training zone in the table below. Training zones are listed according to age and physical condltion.

	Training Zone	(Beats/Min.)
Age	Unconditioned	Conditioned
! 20	138-167	133-162
25	13.6-166	132-160
30	135-164	130-158
35	134-162	129-156
• 40	132-161	127-155
45	131-159	125-153
50	129-156	124-150-
55	127-155	122-149 _
60	126-153.	121-147
65	125-151	119-145	.o
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

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 0fltime. This increases the demand on the heartlo 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 middle of your training zone.

•WORKOUT GUIDELINES

Each workout should include the following three impor- tant parts: (1) a warm-up, (2) training zone exercise, and (3) a cool-down.

Warm-up

Warming up prepares the body for exercise by increas- ing circulation, delivering more oxygen to the muscles, and raising the b0dytemperature. Begin each workout with 5 to 10 minutesof stretching and light exercise to warm up (see SUGGESTED STRETCHES on page 17).

•Z " - ..

Training Zone Exercise

After warming up, increase the intensity of your exer- cise until your heartrate is, in your training _'onefor 20 to 60 minutes. (During'thefirst few weeks of your exer- cise program, do not keep your heart rate in your train- ing zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise--never hold your breath.