CONDITIONING GUIDELINES
The followingguidelines willhelp you to plan your
exercise program. Remember that proper nutritionand
adequate rest are essential for successful results.
WARNING: Before beginning this or any exercise
program, consult your physician. This is especial-
ly important for Individuals over the age of 35 or
Individuals with pre-existing health problems.
WHY EXERCISE?
Exercise has proven essential forgood health and
well-being. Participation in aweU-rounded exercise
program helpsto develop a stronger and more effi-
cient heart, improved respiratory function, increas;_d
stamina, better weight management, increased ability
to handle stress, and greater self-esteem.
EXERCISEINTENSITY
Whether your goal is to bum fat orto strengthenyour
cardiovascularsystem, the key to achieving the
desired resultsis toexercise withthe proper intensity
and for the appropriate duration. The proper intensity
level can be.foundby usingyour heart rate as a guide.
For effective exercise, your heart rate should be main-
rainedat a level between 70% and 85% of your maxi-
mum heart rate as you exercise. Thisis known as
yourtraining zone. Youcan findyour training zone in
the table below. Training zones are fisted according to
age and physical condition.
TRAINING ZONE (BEATS /MIN.)
AGE UNCONDITIONED CONDITIONED
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
Burning Fat
To bum fat effectively,you mustexercise at a relative-
lylow intensity level for asustained period of time.
Duringthe firstfew minutes of exercise, your body
useseasily accessible carbohydrate calories for ener-
gy. Only after the first few minutes doesyour body
beginto usestored fat calories for energy. If your goal
isto bum fat, adjust the intensity of your exercise until
your heart rate isnear the lower endof yourtraining
zone. The FAT BURN 1 and FATBURN 2 programs
can also help you to reachyour goal.
Aerobic Exercise
Ifyour goal is tostrengthen your cardiovascular sys-
tem, your exercise must be=aerobic." Aerobic exercise
is activitythat requireslarge amountsof 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,
adjustthe intensityof your exercise untilyour heart
rateis near the middleof your training zone. You may
alsowant touse the AEROBIC 1 andAEROBIC 2 pro-
grams.
HOW TO MEASURE YOUR HEART RATE
To measure
yourheart rate,
stop exercising
and place two
fingers on your
wdstas shown.
Take a six-sec-
ond heartbeat
count, and mul-
tiplythe result
by ten to find
your heart rate. (A six-second countis used because
your heart rate drops quicklywhen you stop exercis-
ing.) If your heart rate is toohigh, decrease the inten-
sityof your exercise. If your heart rate istoo low,
increase the intensityof your exercise.
WORKOUT GUIDELINES
An proper workout must include the following phases:
A warm-up phase, lasting 5 to 10 minutes. Beginwith
slow,controlled stretches, and progress to more rhyth-
mic stretches.(See page 13.) This willincrease the
bodytemperature, heart rate, and circulation inprepa-
ration for strenuous exercise.
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