Sears 831.287602 Exercise Intensity, Unconditioned Conditioned Training Zone AGE BEATS/MIN

CONDITIONING GUIDELINES

The foltowlng guidelines will help you to plan your exercise program. Remember that proper nutrition"and adequate rest are essential for successfulresults. WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems.

EXERCISE INTENSITY

To maximize the benefitS of exercising, it is important to exercise with the proper intensity. The proper intensity 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 for both unconditioned and conditioned persons according to age.

	UNCONDITIONED		CONDITIONED
	TRAINING ZONE		TRAINING ZONE
AGE	(BEATS/MIN		(BEATS/MIN
• 20		"138-167	.133-162
25 "" ! _"-.		136-'166	132-_160
30	'"	• 135-164	130-158
35	:	134-162	129"156
.40	....	132"161	127"155
45		131 "159	125"153
50		129-156	124-150
55		127"155	122"149
60		126-153	121 "147
65		125-151	119-145
' 70		123"150	118-144
75		122-147	117-142
80		120-146	115-140
85		118-144	114-139

.... ...._ _. ........ _,_,. _'_._,"

Ounng the first few months of y_o_urexemise program _..

keep your head rate near the low end of your tra_n=ng"r

zone as you exemise. After a few months, your heart rate can be increased gradually until it is near the mid- dle of your training zone as you exemise.

To measure

your heart rate,

stop exercising and place two

fingers on your wrist.Take a

six-second

heartbeat count, and multiply the result by 10 to

find your heart rate. For example, if your six-secondheartbeat countis 14. your heart rate is 140 beats per minute. {A six-secondcount is used because your heart rate will drop rapidlywhen you stop exercising.) Adjust the intensityof your exercise until your heart rate is at the proper level.

WORKOUT GUIDELINES

Each workoutshould consist of three basic pads: a warm-up, 20 to 30 miautes of training zone exercise, and a cool-down. Warming up prepares the body for exercise by increasingcirculation, delivering more oxy- gen to the muscles and raising the body temperature. Begin each workout with 6 to 10 minutes of stretching and IIgh_exercise to warm up. Then, increase the intensityof y(_urexercise to raise your heart rate to your training zone for 20 to 30 minutes. B_eathe regu-

larly and deeply as you exercise--never hold your breath. Finish each workout with 5 to 10 minutes of

stret'chingto cool down. This will increase the flexibility of the'muscles,and reduce soreness and other post- exercise problems. To maintain or improve your condition,complete three workouts each week, with at least one day of rest between workouts. After a few monthsof regularexercise, you may complete up to five workoutseach week, if desired. The key to success is to make exercise a regular and enjoyable part of your everyday life.

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