CONDITIONING GUIDELINES
WARNING:
Before beginning this or any exercise pro- gram, consult your physician. This is espe- cially important for persons over the age of 35 or persons with
The following general guidelines will help you to plan your exercise program. Remember that proper nutri- tion and adequate rest are essential for successful results.
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, maximum fat burn- ing, and cardiovascular (aerobic) exercise.
To find the proper heart rate for you, first find your age at 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 are your “training zone.” The lower two numbers are recommended heart rates for fat burning; the highest number is the recommend- ed 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. For increased fat burning, adjust your pace until your heart rate is near the mid- dle number in your training zone as you exercise.
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 your pace until your heart rate is near the high- est number in your training zone.
HOW TO MEASURE YOUR HEART RATE
To measure your heart rate, first exer-
cise for at least four minutes. Then, stop exercising and place
two fingers on your wrist as shown. Take a
and multiply the result by 10 to find your heart rate. For example, if your
Adjust your pace until your heart rate is at the desired level.
WORKOUT GUIDELINES
Each workout should include the following three parts:
A
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