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EXERCISE GUIDELINES
WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for individuals over the age of 35 or individuals withpre- existing health problems.
WARNING: The pulse sensor is not a med- ical device. Various factors may affect the accuracy of heart rate readings. The pulse sensor is intended only as an exercise aid in determining heart rate trends in general.
Exercise has proven essential for good health and
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 according to age and physical condition.
| TRAINING ZONE (BEATS/MIN.) | |
AGE |
|
|
UNCONDITIONED | CONDITIONED | |
|
|
|
20 | 138Ð167 | 133Ð162 |
25 | 136Ð166 | 132Ð160 |
30 | 135Ð164 | 130Ð158 |
35 | 134Ð162 | 129Ð156 |
40 | 132Ð161 | 127Ð155 |
45 | 131Ð159 | 125Ð153 |
50 | 129Ð156 | 124Ð150 |
55 | 127Ð155 | 122Ð149 |
60 | 126Ð153 | 121Ð147 |
65 | 125Ð151 | 119Ð145 |
70 | 123Ð150 | 118Ð144 |
75 | 122Ð147 | 117Ð142 |
80 | 120Ð146 | 115Ð140 |
|
|
|
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 of regular exercise, your heart rate can be increased until it is near the middle of your training zone as you exercise.
To measure your heart rate, use the
second heartbeat count. Multiply the
result by ten to find your heart rate. (A
count is used because your heart rate drops quickly when you
stop exercising.) If your heart rate is too high, decrease the intensity of your exercise. If your heart rate is too low, increase the intensity of your exercise.
WORKOUT GUIDELINES
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A
Training zone exercise, consisting of 20 to 40 min- utes of exercising with your heart rate in your training zone. (During the first few weeks of your exercise pro- gram, do not keep your heart rate in your training zone for longer than 20 minutes.)
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EXERCISE FREQUENCY
To maintain or improve your condition, plan three work- outs each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired. Caution: Be sure to progress at your own pace and avoid overdoing it. Incorrect or excessive training may result in injury to your health.
Remember, the key to success is make exercise a regular and enjoyable part of your everyday life.
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