CONDITIONING GUIDELINES
WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for in- dividuals over the age of 35 or individuals with
The following guidelines will help you to plan your exercise program. RememberÑthese are general guidelines only. For more detailed exercise informa- tion, obtain 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 de- sired 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, aerobic exercise, and high performance athletic conditioning.
Training Zone Chart
Maximum
Minimum
Training
Zones
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 box containing three numbers. The three num- bers 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 aerobic ex- ercise; the highest number is the recommended heart rate for high performance athletic conditioning.
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 energy. 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 speed and incline of the treadmill until your heart rate is near the lowest number in your training zone as you exercise.
Aerobic Exercise
If your goal is to strengthen your cardiovascular system, your exercise must be Òaerobic.Ó Aerobic exercise is activity that requires large amounts of oxygen for pro- longed 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 speed and incline of the treadmill until your heart rate is near the middle number in your training zone.
High Performance Athletic Conditioning
If your goal is high performance athletic conditioning, adjust the speed and incline of the treadmill until your heart rate is near the highest number in your training zone. Note: During the first few weeks of your exercise program, keep your heart rate near the low end of your training zone as you exercise.
HOW TO MEASURE YOUR HEART RATE
To measure your heart rate, stop
exercising and place two fingers on your wrist as
shown. Take a
heart rate. (A
WORKOUT GUIDELINES
Each workout should include the following three impor- tant parts:
A Warm-up
Start each workout with 5 to 10 minutes of stretching and light exercise. A proper
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