CONDITIONING GUIDELINES
The following general guidelines will help you to plan your exercise program. Remember that proper nutri- tion and adequate rest are essential for successful results.
WARNING: Before beginning this or any exer- cise program, consult your physician. This is especially important for persons over the age of 35 or persons with
EXERCISE INTENSITY
Whether your goal is to burn fat or 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, maximum fat burning, and cardiovascular (aerobic) exercise.
To find the proper heart rate for you, first find your age near the top of the chart (ages are rounded off to the nearest ten years). Next, look below your age and find the three numbers in boxes. The three numbers are your Òtraining zone.Ó The lowest number is the recommended heart rate for fat burning; the middle number is the recommended heart rate for maximum fat burning; the highest number is the recommended heart rate for aerobic exercise.
Fat Burning
To burn fat effectively, you must exercise at a rela- tively 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, adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone as you exercise.
For maximum fat burning, adjust the intensity of your exercise until your heart rate is near the middle number in your training zone as you exercise.
Aerobic Exercise
If your goal is to strengthen your cardiovascular system, 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, adjust the intensity of your exercise until your heart rate is near the highest number in your training zone.
HOW TO MEASURE YOUR HEART RATE
To measure your heart rate, first exercise for at least four minutes. Then, stop exercising and place two fingers on your
wrist as shown. Take a
multiply 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
Adjust the intensity of your exercise until your heart rate is at the desired level. You can adjust the inten- sity of your exercise by changing your pedaling pace, adjusting the pedaling resistance, or moving the handlebars as you pedal.
WORKOUT GUIDELINES
Each workout should include the following three parts:
A
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