Conditioning Guidelines, Exercise Intensity

Conditioning Guidelines

WARNING: Before beginning this or any exercise program, consult your physi- cian. This is especially important for individu- als over the age of 35 or individuals with pre- existing health problems.

The following guidelines will help you to plan your ex- ercise program. Remember—these are general guide- lines only. For more detailed exercise information, ob- tain a reputable book or consult your physician.

EXERCISE INTENSITY

Whether your goal is to burn fat or to 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 and aerobic exercise.

To find the proper heart rate for you, first find your age near the bottom of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers above your age. The three numbers define your “train- ing zone.” The lower two numbers are recommended heart rates for fat burning; the higher number is the recommended heart rate for aerobic exercise.

Fat Burning

To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for en- ergy. Only after the first few minutes does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the grade and speed of the hiker until your heart rate is near the lowest number in your training zone.

For maximum fat burning, adjust the grade and speed of the hiker until your heart rate is near the middle number in your training zone.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys- tem, your exercise must be “aerobic.” 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 grade and speed of the hiker until your heart rate is near the highest number in your training zone.

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, stop exer-

cising and place two fingers on your wrist

as shown. Take a six- second heartbeat count, and multiply the result by ten to find your heart rate. (A

six-second count is used because your heart rate drops quickly when you stop exercising.)

PROGRAM GUIDELINES

Each program should include the following three parts:

A Warm-up—Start each program with 5 to 10 minutes of stretching and light exercise. A proper warm-up in- creases your body temperature, heart rate and circula- tion in preparation for exercise.

Training Zone Exercise—After warming up, increase the intensity of your exercise until your heart rate is in your training zone for 20 to 60 minutes. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise.

A Cool-down—Finish each program with 5 to 10 min- utes of stretching to cool down. This will increase the flexibility of your muscles and will help prevent post-ex- ercise problems.

Exercise Frequency

To maintain or improve your condition, complete three programs each week, with at least one day of rest be- tween programs. After a few months, you may com- plete up to five programs each week if desired. The key to success is to make exercise a regular and en- joyable part of your everyday life.