Conditioning Guidelines

FACTORS IN A SENSIBLE DIET

•Choose high-fiber, low-fat, and low- n-sugar foods: fruits vegetable& and WhOlegra ns

•Eatat least five servings of fruits and vegetables each day.

•Cut backon red meat consumption: eat lean meat. white meat, and fish.

•Choose healthy snacks; br ng healthy foods with _,outo work or in the car_

•Eat reoular meats or mini-meals, Control your portionsize--don't binge or overeat Eat slowly

The following nine steps for designing your exercise program were developed by exercise physiologists at NordicTrack. The actual exercise you perform is only a part of a safe and effective training program. There are many other aspects to developing a life-long commitment to physical fitness.

Consult your physician before beginning

any exercise program.

A medical examination or consultation with your physician is essential.

BEstablish personal fitness goals.

Set attainable, realistic goals. Reward yourself when you meet those goals. Remember, your goals should act as a guide for your workout program.

E!Determine your target heart rate.

Your target heart rate (THR), is the rate at which you would like your heart to work during aerobic exercise. It is expressed as a percentage of your maximum heart rate (MHR). MHR is the maximum number of times that your heart can pump during one minute. To determine your approximate MHR, subtract your age (in years) from 220. This is only an estimation of your MHR---only clinicsl stress testing can provide an actual MHR reading.

Once you have determined your MHR, you can establish your target heart rate zone. Beginning exercisers may wish to start at 60 to 70 percent of their MHR. This level is called the Health level. Exercise at 70 to 85 percent of your MHR for the optimal training, aerobic, or cardiovascular level-- the Fitness level. Advanced exercisers, or those wishing to do sports, athletic conditioning, or inter- val training workouts should exercise at 80 to 85 percent of the MHR for short periods of time. The chart below shows Target Heart Rate Zones for Health, Fitness, and Advanced exercisers.

Be sure to check your heart rate at least twice during an aerobic conditioning session. First, check your heart rate five minutes into your workout to be sure that you are at the proper intensity. Then, check it again near the end of your workout to verify that you have maintained your target heart rate for the recommended period of time.

TARGET HEART RATE ZONES

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25 30 35 40 45 50 55 60 65 70

Age

Beginner,		Optimal train- /	/ Sports, athletic I
low-intensity + I		ing, aerobic or /	[c°nditi°ning, I
longduration =	J	cardiovascular [	] intervaltraining I
fat burning	J