ProForm 831.285872 Conditioning Guidelines, Why Exercise?, Exercise Intensity, Workout Guidelines

CONDITIONING GUIDELINES

WARNING

Before beginning any exercise program, con- sult your physician. This is especially impor- tant for individuals over the age of 35 or indi- viduals with pre-existing health problems.

WHY EXERCISE?

Exercise has proven essential for good health and well-being. Participation in a well-rounded exercise program helps to develop a stronger and more effi- cient heart, improved respiratory function, increased stamina, better weight management, increased ability to handle stress, and greater self-esteem.

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. For effective 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 train- ing 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
85	118Ð144	114Ð139

Burning Fat

To burn fat effectively, you must exercise at the proper intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easi- ly 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, keep your heart rate in the lower end of your train- ing zone.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys- tem, your exercise must be Òaerobic.Ó 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 effective aerobic exercise, keep your heart rate in the higher end of your training zone.

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, place

two fingers on your wrist as shown. Stop exercising and

take a six-second heartbeat count. Multiply the result by ten to find your

heart rate. (A six-second 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

A proper workout includes the following parts:

A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases the body temperature, heart rate, and circulation in prepa- ration for exercise.

A cardiovascular exercise period, including 20 to 30 minutes of exercise with your heart rate in your training zone.

A cool-down, with 5 to 10 minutes of stretching. Thorough stretching helps to offset problems caused when you stop exercising suddenly. Stretching after exercise is also very effective for increasing flexibility.

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