Conditioning Guidelines, Exercise Intensity

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 pre-existing health problems.

EXERCISE INTENSITY

To maximize the benefits of exercising, it is important to exercise 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.


	TRAINING ZONE (BEATS/MIN.)
AGE
AGE	UNCONDITIONED	CONDITIONED

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

During 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 fingers 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

Each workout should consist of three basic parts: a warm-up, 20 to 30 minutes of training zone exercise, and a cool-down.

Warming up prepares the body for exercise by increasing circulation, delivering more oxygen to the muscles and raising the body temperature. Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up.

After warming up, increase the intensity of your exer- cise to raise your heart rate to your training zone for 20 to 30 minutes. Breathe regularly and deeply as you exercise—never hold your breath.

Finish each workout with 5 to 10 minutes of stretching to cool down. This will increase the flexibility of the muscles, and reduce soreness and other post-exer- cise problems. To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts.

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