Healthrider HRCR91081 HOW to Measure Your Heart Rate, Workout Guidelines, Exercise Frequency

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.

Maximum Fat Burning

For increased 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 “aerobic.” Aerobic exer- cise 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 highest number in your training zone.

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, first exercise for at least four minutes. Then, stop exercising and place two fingers on your wrist as shown. Take a six-sec- ond 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 your pace until your heart rate is at the desired level.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A warm-up , lasting 5 to 10 minutes. Begin with slow, controlled stretches, and progress to more rhythmic stretches to increase the body temperature, heart

rate, and circulation in preparation for exercise.

Training zone exercise , consisting of 20 to 30 min- utes of exercising with your heart rate in your training

zone. (See the chart on page 8 to find your training zone.)

A cool-down , with 5 to 10 minutes of stretching. Thorough stretching offsets muscle contractions and

other problems caused when you stop exercising sud- denly. Stretching for increased flexibility is also most effective after exercising. A proper cool-down should leave you relaxed and comfortably tired.

EXERCISE FREQUENCY

To maintain or improve your condition, plan three workouts each week, with at least one day of rest between workouts. After a few months of regular exer- cise, you may complete up to five workouts each week, if desired. The key to success is make exercise a regular and enjoyable part of your everyday life.

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