Conditioning Guidelines, Workout Guidelines

CONDITIONING GUIDELINES

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

EXERClSEINTENSITY

To maximize the benefits of exercising, it is important to exercise with the proper intensity. The proper inten- sity 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% and 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.

	Training	Zone
	Unconditioned	Conditioned
Age	(Beats/Min.)	(Beats/Min.)
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
85	118-144	114-139

During the first few months of your exercise 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 as shown. Take a six-sec- ond heartbeat count, and mul- Uply the result by 10 to find

your heart rate. For example, if your six-second heart- beat count is 14, your heart rate Is 140 beats per minute. (A six-second count is used because your heart rate will drop rapidly when you stop exercising.) Adjust the intensity of your exercise until your heart rate is at the proper level.

WORKOUT GUIDELINES

A well-roundedworkout includesthe following three phases:

A warm-up phase, lasting 5 to 10 minutes. Begin with slow, controlled stretches, and progress to more rhythmic stretches to increase the body temperature, heart rate and circulationin preparation for strenuous exercise. Stretching also guards against muscle, ten- don and ligament sprains. (See SUGGESTED STRETCHES on page 13.)

A cardiovascular phase, including 20 to 30 minutes of exercising with your heart rate in your training zone.

A cool-down phase, consisting of 5 to10 mi!3utes of activity similar to that of the.wa_'m_pp_ase=". _ Thorough stretching'offs_i_uscle contractions and othe[_problemscaused when you stop exercising sud- deni_'Stretching. for increased flexibility is often most effective during this phase. This phase should leave you relaxed and comfortablytired.

Instead of waiting for a convenient time to exercise, plan a specific time. The morning hours work well for many, and the self-discipline required to rise early and exercise often carries through the day to help increase productivityin other areas. For some, exer- cising before dinner initiates a period of winding down

from the day'sactivities.Whatever time you choose, be consistent and stickwith it.

To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workoiJts.After a few months of regular exer- cise, you may complete up to five workouts each week, if desired. Remember, the key to success is

CONSISTENCY.]1