EXERCISE GUiDELiNES
These guidelines will help you to plan your exercise program. For detailed exercise information, obtain a reputable book or consult your physician. Remember, proper nutrition and adequate rest are essential for successful results.
EXERCISE iNTENSiTY
Whether your goal is to burn fat or to strengthen your cardiovascular system, exercising at the proper inten- sity is the key to achieving results. You can use your heart rate as a guide to find the proper intensity level. The chart below shows recommended heart rates for fat burning and aerobic exercise.
165 155 145 140 130 125 115 _
145 138 130 125 118 110 103 q._)
125 120 115 110 105 95 90
20 30 40 50 60 70 80
Burning
Aerobic
WORKOUT GUiDELiNES
Warming
Training Zone
Cooling
EXERClSE FREQUENCY
To find the proper intensity level, find your age at the bottom of the chart (ages are rounded off to the near- est ten years). The three numbers listed above your age define your "training zone." The lowest number is the heart rate for fat burning, the middle number is the heart rate for maximum fat burning, and the highest number is the heart rate for aerobic exercise.
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 exer- cise, you may complete up to five workouts each week, if desired. Remember, the key to success is to make exercise a regular and enjoyable part of your everyday life.
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