Exercise Guidelines, Exercise Intensity

EXERCISE GUIDELINES

These gu_elines will help you toplan your exercise program. For detailedexercise information, obtain a reputable beok or consult yourphysician. Remember. proper nutrition and adequate rest are essential for successfulresults.

EXERCISE INTENSITY

Whether your goal is to burn tat or to strengthen your cardiovascular system, exercising at the proper inten- sity is the key to achieving results. You can use your heart rate as a guide to i'indthe proper intensity feveL The chart below shows recommended heart rates for fat burning and aerobic exercise,

165 155 145 140 130 125 115 (_

145 138 I30 I25 118 110 103 C_

125 120 115 110 105 95 90

20 30 40 50 60 70 80

To rind the proper intensity level, find your age at the bottom of the chart (ages are rounded oN to the near- est ten years). The three numbers listed above your age define your 'training zone." The lowest number is the heart rate for fat burning, the middle number is the heart rate for maximum fat burning, and the highest number is the heart rate for aerobic exercise,

Burning Fat--Toburn fat effectively, you must exer- cise at a low intensitylevel for a sustained period 0f time. During the f_rstfew minutesof exercise, your body uses carbohydratecaloriesfor energy, On]y after

the f_rstfew minutes of exercise does your body begin to use stored fat ca!odesfor energy, It your goal is to

bum fat, adjust the intensityofyour exercise unti_your heart rate is near the lowest number in your training

zone. For maximum fat burning, exercise with your heartrate near the middlenumber in your training zone.

Aerobic Exercise--if your goal is to strengthenyour

cardiovascularsystem, you must pedorm aerobic exercise, which is activitythat requireslarge amounts of oxygen for prolonged periodsof rjmeoFor aerobic

exercise, adjust the intensityof your exercise until your heartrate is near the highest number in your training

zone.

WORKOUT GUIDELINES

Warming Up--Start with 5 to 10 minutes of stretch- ing and light exercise. A warm-up increasesyour body temperature, heart rate, and circulationin preparation for exercise.

Training Zone Exercise--Exercise for 20 to 30 min- utes with your heart rate in your Irainingzone. (During the first few weeks of your exercise program, do not keep your heart rate in yo6v trainingzone for longer than 20 minutes.) Breathe regularly and deeply as you exercise--nev_hoidyour breath.

Cooling Down--Finish with5 to 10 minutes of stretch- ing,Stretching increasesthe flexibilityof your muscles and helps to preventpost-axemiee problems.

EXERCISE FREQUENCY

To maintain or improve your condition,complete three workoutseach week, w_that teast one day of rest between workouts,A_ter a few months of regular exer- cise, you may comp_eteup to five workouts each week, if desired. Remember,the key to successis to make

examine a regular and enjoyablepart of your everyday

life.