Conditioning Guidelines, Why Exercise? | Reebok Fitness RBEL68082

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 physician. This is especial- ly important for individuals over the age of 35 or individuals with pre-existing health problems.

WHY EXERCISE?

Exercise has proven essential for good health and well-being. Participation in a well-rounded exercise program helps to develop a stronger and more effi- cient heart, improved respiratory function, increased stamina, better weight management, increased ability to handle stress, and greater self-esteem.

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. For effective exercise, your heart rate should be maintained at a level between 70% and 85% of your maximum heart rate as you exercise. This is known as your training zone. You can find your train- ing zone in the table below. Training zones are listed according to age and physical condition.

	TRAINING ZONE (BEATS/MIN.)
AGE
AGE	UNCONDITIONED	CONDITIONED

20	138Ð167	133Ð162

25	136Ð166	132Ð160

30	135Ð164	130Ð158

35	134Ð162	129Ð156

40	132Ð161	127Ð155

45	131Ð159	125Ð153

50	129Ð156	124Ð150

55	127Ð155	122Ð149

60	126Ð153	121Ð147

65	125Ð151	119Ð145

70	123Ð150	118Ð144

75	122Ð147	117Ð142

80	120Ð146	115Ð140

85	118Ð144	114Ð139

Burning Fat

To burn fat effectively, you must exercise at the proper intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easi- ly accessible carbohydrate calories for energy. Only after the first few minutes does your body begin to use stored fat calories for energy. If your goal is to burn fat, keep your heart rate in the lower half of your train- ing 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 effective aerobic exercise, keep your heart rate in the higher half of your training zone as you exercise. Note: During the first few weeks of your exercise program, it is recom- mended that you keep your heart rate in the lower half of the your training zone as you exercise.

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate,

stop exercising and place two

fingers on your wrist as shown. Take a six-sec- ond heartbeat count, and mul- tiply the result by ten to find

your heart rate. (A six-second count is used because your heart rate drops quickly when you stop exercis- ing.) If your heart rate is too high, decrease the inten- sity of your exercise. If your heart rate is too low, increase the intensity of your exercise.

WORKOUT GUIDELINES

A proper workout includes the following three parts:

A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases the body temperature, heart rate, and circulation in prepa- ration for exercise.