Conditioning Guidelines, Exercise Intensity

CONDITIONING GUIDELINES

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

The following guidelines will help you to plan your exer- cise program. For more information about exercise, consult your physician or obtain a reputable book.

EXERCISE INTENSITY

Whether you want to burn fat or to strengthen your cardiovascular system, you can tailor your exercise to your specific goals. The key to achieving the desired results is to exercise with the proper intensity. As you exercise, your heart rate should be kept at a level be- tween 70% and 85% of your maximum possible heart rate. 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		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

70		123-150		118-144

75		122-147		117-142

80		120-146		115-140

To measure your heart rate, stop exercising and place two fingers on your wrist as shown. Take a six-sec- ond heartbeat count, and multiply the result by ten to find your

heart rate. (A six-second count is used because your heart rate drops quickly when you stop exercising.) If your heart rate is too high or too low, adjust the speed or incline of the treadmill accordingly.

Burning Fat

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 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, keep your heart rate near the low end of your training zone as you exercise.

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 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, keep your heart rate near the middle of your training zone as you exercise.

WORKOUT GUIDELINES

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

Warming UpÑBegin each workout with five to ten minutes of stretching and light exercise to warm up. A proper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.

Training Zone ExerciseÑAfter warming up, increase the intensity of your exercise until your heart rate is in your training zone for 20 to 30 minutes. Breathe regu- larly and deeply as you

exerciseÑnever hold your breath.

Cooling DownÑEnd each workout with five to ten minutes of stretching to cool down. This will develop muscle flexibility and will help to prevent post-exercise problems.

Exercise Frequency

To maintain or improve your condition, complete three workouts each week, with at least one day of rest be- tween workouts. After a few months, you may complete up to five workouts each week if desired. The key to success is to make exercise a regular and enjoyable part of your everyday life.