Conditioning Guidelines, Exercise Intensity

CONDITIONING GUIDELINES

The following guidelines will help you to plan your exercise program. Remember that proper nutrition and adequate rest are essential for successful results.

WARNING: Before beginning this or any exercise program, consult your physlclan. Thls Is especially Important for persons over the-age of 35 or persons with pre-existing health problems.

EXERCISE INTENSITY

To maximize the benefits of exercising, it is Important t_ ex_,rcise wi;h the proper tntens}ty The prFJper intensity level can be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate should be maintained at a level between 70% end 85% of your maximum 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 for both unconditioned and conditioned persons according to age.

	UNCONDITIONED	CONDITIONED
	TRAINING ZONE	TRAINING ZONE
AGE	(BEATS/MIN)	(BEATS/MIN)
20	138-167	133-162
25	136-166	132-160
3O	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
85	118-144	114-139

During the first few months of your exemise program, keep your heart rate near the low end of your training zone as you exercise. After a few months, your heart rate can be increased gradually until it is near the mid- dle of your training zone as you exercise.

To measure your heart rate, stop exercising and place two fingers on your wrist. Take a six-se:ond

heartbeat,/ count, and

multiplythe result by 10 to

find your heart rate. For example, if your six-second heartbeat count is 14, your he.art rate is 140 beats per minute. (A six-secondcount is used because your heart rate will drop rapidly when you stop exercising.) Adjust the intensity of your exercise unt!l your heart

rate is at the proper level.

WORKOUT GUIDELINES

Each workout should consist of three basic pads_ a warm-up, 20 to 30 minutes of training zone exercise, and a cool-down. Warming up prepares the body for exercise by increasing circulation, delivering more oxy- gen to the muscles and raising the body temperature.

Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up. Then, increase the intensity of your exercise to raise your heart rate to your training zone for 20 to 30 minutes. Breathe regu-

larly and deeply as you exercise--never hold your- breath. Finish each workout with 5 to 10 minutes of

stretching to cool down. This will increase the flexibility of the muscles, and reduce soreness and other post- exercise problems.

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