CONDITIONING GUIDELINES
The following guidelines will help you to plan your exercise program. Remember that proper nutrition and adequate rest are essential for successfulresults.
mum fat burning, adjustthe intensity of your exercise until your heart rate is near the middle number in your training zone as you exercise.
EXERCISE INTENSITY
Whether your goal is to bum fat or to strengthenyour cardiovascularsystem, the key to achievingthe 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 chert below shows recom- mended heart rates for fat burning, maximum fat burning, and cardiovascular(aerobic) exercise.
165 155 145 140 130 125 115
145 138 130 125 118 110 103
125 120 115 110 105 95 90 e_
20 30 40 50 60 70 SO
Aerobic Exercise
If your goal is to strengthenyour cardiovascular sys- tem, your exercise must be "aerobic." Aerobic exer- cise is activity that requires large amounts of oxygen for prolonged periods of time. This increases the demand on the heart to pump bloodto the muscles, and on the lungs to oxygenate the blood. For aerobic exercise, adjust the intensityof 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 six- second heartbeat
count, and multiplythe result by 10 to find your heart rate. For example, if your
To find the proper heart rote for you, first find your age at the bottom line of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers
above your age. The three numbers are your "training zone." The lowest number is the recommended heart
rate for fat burning;the middle number is the recom-
mended heart rote for maximum fat bumiog; the high- est number is the recommended heart rate for aerobic
exercise.
Fat Burning
To burn fat effectively,you must exercise at a relative- ly low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydratecalories for ener- gy. Only after the first few minutesof exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the intensityof your exercise until your heert rate is near the lowest num- her in your training zone as you exercise. For maxi-
WORKOUT GUIDELINES
Each workout shouldinclude the followingthree parts:
A
Training zone exercise, consistingof 20 to 30 min- utes of exercisingwith your heart rote in your training zone. Note: Dudng the first few weeks of your exer- cise program, do not keep your heart rate in your training zone for longer than 20 minutes.
A
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