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.
WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with
EXERCISE INTENSITY
Whether your goal is to burn fat or 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, maximum fat burn- ing, and cardiovascular (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, look above your age and find the three numbers in light grey boxes. The three numbers are your Òtraining zone.Ó The lowest number is the recommended heart rate for fat burning; the middle number is the recommended heart rate for maximum fat burning; the highest number is the rec- ommended 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 carbohydrate calories for ener- gy. Only after the first few minutes of exercise does
your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust your pace until your heart rate is near the lowest number in your training zone as you exercise. It may also be helpful to set the dials on the resistance cylinders at level 1, 2, 3, or 4.
For maximum fat burning, adjust your pace until your heart rate is near the middle number in your training zone as you exercise.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys- tem, your exercise must be Òaerobic.Ó 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 your pace until your heart rate is near the high- est number in your training zone. It may also be help- ful to set the dials on the resistance cylinders at level 5, 6, 7, or 8.
Strength Training
To strengthen and tone your muscles, you must exer- cise your muscles at a moderate to high percentage of their capacity. Set the dials on the resistance cylinders at level 9, 10, 11, or 12.
HOW TO MEASURE YOUR HEART RATE
To measure your heart rate, first exercise for at least four minutes.
Then, stop exercising and
place two fin- gers on your wrist as
shown. Take a
rate. For example, if your
Adjust the intensity of your exercise until your heart rate is at the desired level. You can adjust the intensity of your exercise by adjusting the resistance or by changing your pace.
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