CONDITIONING GUIDELINES
Thefollowing guidelines will helpyou to plan your exer-
cise program. Remember that proper nutrition and ade-
quate rest are essential for successfulresults.
WARNING:Before beginning Ibis or any
exerciseprogram, consultyour physician.This is espe-
cially important for individuals over the age of 35 or
individuals wiib pre-existing healthproblems.
EXERCISEINTENSITY
Tomaximize the benefitsof exercising, it is importantto
exercisewith the proper intensity.The proper intensity
levelcan be found by using your heart rate as a guide.
Foreffectiveaerobic exercise, your heart rate should be
maintained at a level between 70% and 85% of your
maximum heart rate asyou exercise. This isknown as
yourtraining zone. You can find your training zone in
thetable below. Training zones are listedfor bath uncon-
ditioned and conditioned personsaccording 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
Duringthe first few months of your exercise program,
keepyour heart rate near the low end ofyour training
zone as you exercise. After a few months, your heart
rate can be increasedgradually until it is near the middle
ofyour training zone as you exercise. To measure your
heart rate, stop exercising and place two fingers on your
wrist as shown. Take a slx-second heartbeat count, and
multiplythe result by 10 to find your heart rate. For
example, if your six-secondheartbeat count is 14, your
heart rate is 140 beats per minute. (A six-second count is
usedbecause your heart rate will drop rapidly when you
stop exercising.) Adjust the intensity of your exercise until
your heart rate is at the proper level.
WORKOUT GUIDEUNES
Eachworkout shouldconsist of three basic parts: a
warm-up, 20 to 30 minutesof training zone exercise,
and a cool-down. Warming up prepares the body for
exercise byincreasing circulation, delivering more oxy-
gen tothe musclesand raising the body temperature.
Begineach workoutwith 5to 10 minutes of stretching
and light exercise to warm up. Then, increasethe intensi-
tyof your exerciseto raise your heart rateto your train-
ingzone for 20 to 30 minutes. Breatheregularly and
deeplyas you exercise-never hold your breath. Finish
eachworkout with 5to 10 minutesof stretching to cool
down.This wilt increase the flexibility of the muscles,and
reducesorenessand other post-exercise problems.
Tomaintain or improve your condition, complete three
workoutseachweek, with at leastone day of rest
between workouts.After a few monthsof regularexer-
cise,you maycomplete up to five workouts each week, if
desired.The key to successisCONSISTENCY.
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