CONDITIONING 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 with
The following guidelines will help you to plan your exercise program. For more detailed exercise informa- tion, obtain a reputable book or consult your physi- cian.
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 and aerobic exer- cise.
To find the proper heart rate for you, first find your age at the top of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers below 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 |
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To burn fat effectively, you must exercise at a relative- |
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ly low intensity level for a sustained period of time. |
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During the first few minutes of exercise, your body |
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uses easily accessible | carbohydrate calories | for ener- | |
gy. Only after the first few minutes does your body |
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begin to use stored | fat calories | for energy. If your goal | |
is to burn fat, adjust the speed and incline of the |
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treadmill until your heart rate is near one of the lower |
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two numbers in your training zone. |
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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 the speed and incline of the treadmill until your heart rate is near the highest number in your training zone.
HOW TO MEASURE YOUR HEART RATE
To measure your heart rate, stop exercising
and place two fingers on your wrist as shown. Take a
ond heartbeat count, and multiply the result by ten to find your heart rate. (A
ond count is used because your heart rate drops
quickly when you stop exercising.) If your heart rate is too high or too low, adjust the speed or incline of the treadmill accordingly.
WORKOUT GUIDELINES
Each workout should include the following three important parts:
A Warm-up
Warming up prepares the body for exercise by increasing circulation, delivering more oxygen to the muscles and raising the body temperature. Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up.
Training Zone Exercise
After warming up, increase the intensity of your exer- cise until your pulse is in your training zone for 20 to
60 minutes. (During the first few weeks of your exer- cise program, do not keep your pulse in your training
zone for longer than 20 minutes.) Breathe regularly and deeply as you
A Cool-down
Finish each workout with 5 to 10 minutes of stretching to cool down. This will increase the flexibility of your muscles and will help to prevent
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