CONDITIONING GUIDELINES
The following guidelines will help you to plan your
exercise program. Remember that proper nutrition and
adequate rest are essential for successful results.
WARNING: Before beginning this or any exercise
program, consult your physlclan. Thls 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
t_ ex_,rcisewi;h the proper tntens}ty The prFJper
intensitylevel can be found by using your heart rate as
aguide.For effective aerobic exercise, your heart rate
shouldbe maintained at a level between 70% end 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.
Trainingzones are listed for both unconditioned and
conditionedpersons according to age.
UNCONDITIONED
TRAINING ZONE
AGE (BEATS/MIN)
20 138-167
25 136-166
3O 135-164
35 134-162
40 132-161
45 131-159
50 129-156
55 127-155
60 126-153
65 125-151
70 123-150
75 122-147
80 120-146
85 118-144
CONDITIONED
TRAINING ZONE
(BEATS/MIN)
133-162
132-160
130-158
129-156
127-155
125-153
124-150
122-149
121-147_.
119-145
118-144
117-142
115-140
114-139
Duringthe first few months ofyour exemise program,
keepyour heart rate near the low end of your training
zone as you exercise. After a few months, your heart
rate can be increased gradually until it is near the mid-
dle of your training zone as you exercise.
To measure
your heart rate,
stop exercising
and place two
fingerson your
wrist.Take a
six-se:ond
heartbeat ,/
count,and
multiplythe
resultby 10 to
find yourheart rate. Forexample, if your six-second
heartbeat count is 14, your he.art rate is 140 beats per
minute. (A six-second count is used because your
heart rate will drop rapidlywhen you stop exercising.)
Adjust the intensity of your exercise unt!l your heart
rate is at the proper level.
WORKOUT GUIDELINES
Eachworkout should consist of three basic pads_ a
warm-up, 20 to 30 minutes of training zone exercise,
and a cool-down. Warming up prepares the body for
exercise by increasing circulation, delivering more oxy-
gen to the muscles and raising the body temperature.
Begin each workout with5 to 10 minutes of stretching
and light exercise to warm up. Then, increase the
intensityof yourexercise to raise your heart rate to
yourtraining zone for 20 to 30 minutes. Breathe regu-
larlyand deeply as you exercise--never hold your-
breath. Finish each workout with 5 to 10 minutes of
stretchingto cooldown. This will increase the flexibility
of the muscles,and reduce soreness and other post-
exercise problems.
To maintain orimprove your condition, complete three
workouts each week, with at least one day of rest
between workouts. After a few months of regular
exercise,you may complete upto five workouts each
week, if desired. The key to success isto make
exercise a regular and enjoyable part of your everyday
life.
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