EXERCISE GUIDELINES
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 with pre- existing health problems.
The following guidelines will help you to plan your ex- ercise program. RememberÑthese are general guide- lines only. For more detailed exercise information, ob- tain a reputable book or consult your physician.
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 and aerobic exercise.
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 define your Òtrain- ing zone.Ó The lower two numbers are recommended heart rates for fat burning; the higher number is the recommended heart rate for aerobic exercise.
To measure your heart rate, stop
exercising and place two fingers on your wrist as shown.
Take a
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Fat Burning
To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for en- ergy. 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 speed or incline of the tread- mill until your heart rate is near the lowest number in your training zone.
For maximum fat burning, adjust the speed or incline of the treadmill until your heart rate is near the middle number in your training zone.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys- tem, your exercise must be Òaerobic.Ó Aerobic exercise is activity that requires large amounts of oxygen for pro- longed 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, ad- just the speed or incline of the treadmill until your heart rate is near the highest number in your training zone.
WORKOUT GUIDELINES
Each workout should include the following three parts:
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Training Zone ExerciseÑAfter warming up, increase the intensity of your exercise until your heart rate is in your training zone for 20 to 60 minutes. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exer- ciseÑnever hold your breath.
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Exercise Frequency
To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts. After a few months, you may complete up to five workouts each week if desired.
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