Sears 831.28742 Exercise Intensity, Unconditioned Conditioned Training Zone AGE BEATS/MIN

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.

EXERCISE INTENSITY

To maximize the benefits of exemising, it is important to exemise 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.

	UNCONDITIONED	CONDITIONED
	TRAINING ZONE	TRAINING ZONE
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

Dudng 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 fin-

gers on your wrist. Take a

six-second heartbeat count, and multiply the

result by 10 to find your heart rate. For example, if your six-second heartbeat 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-rounded workout should include the following three phases:

A warm-up phase, lasting 5 to 10 minutes. Begin with slow, controlled stretches, and progress to more rhyth- mic stretches to increase the body temperature, heart rate and circulation in preparation for strenuous exer- cise. Stretching also guards against muscle, tendon and ligament sprains.

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

A cool-down phase, consisting of 5-10 minutes of stretching. Thorough stretching offsets muscle con- tractions and other problems caused when you stop exercising suddenly. Stretching for increased flexibility is often most effective dudng this phase. This phase should leave you relaxed and comfortably tired.

After a few months of regular exercise, you may com- plete up to five workouts each week, if desired. Remember, the key to success is make exercise a regular and enjoyable pad of your everyday life.