CONDITIONING GUIDELINES
How you begin your exercise program depends on your physical condition. If you have been inactive for several years, or are severely overweight, you must start slowly and increase your time on the equipment; a few minutes per workout.
Initially, you may be able to exercise only for a few minutes in your target zone, however, your aerobic fitness will improve over the next six to eight weeks. Don’t be discouraged if it takes longer. It’s important to work at your own pace. Ulti- mately, you’ll be able to exercise continuously for 30 minutes.The better your aerobic fitness, the harder you will have to work to stay in your target zone. Please remember these essentials :
•Have your doctor review your training and diet programs to advise you of a workout routine you should adopt.
•Begin your training program slowly with realistic goals that have been set by you and your doctor.
•Monitor your pulse frequently. Establish your target heart rate based on your age and condition.
•Set up your equipment on a flat, even surface at least 3 feet from walls and furniture.
EXERCISE INTENSITY
To maximize the benefits of exercising, it is important to exercise with the proper intensity.The proper intensity 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 target zone.You can find your target zone in the table below.Target zones are listed for both unconditioned and condi- tioned persons according to age.
During the first few months of your exercise program, keep your heart rate near the low end of your target zone as you exercise. After a few months, your heart rate can be increased gradually until it is near the middle of your target zone as you exercise.
To measure your heart rate, stop exercising but continue moving your legs or walking around and place two fingers on your wrist.Take a
UNCONDITIONED CONDITIONED
TARGET ZONE TARGET ZONE
AGE (BEATS/MINS) (BEATS/MINS)
20
25
30
35
40
45
50
55
60
65
70
75
80
85