CONDITIONING GUIDELINES

The following guidelines will help you to plan your ex-
ercise program. Remember that proper nutrition and
adequate rest are essential for successful results.
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 pre-existing
health problems.
EXERCISE INTENSITY
To maximize the benefits of exercising, it is important
toexercise withthe proper intensity. The proper inten-
sitylevel can be found by using your heart rate asa
guide.Foreffective aerobic exercise, your heart rate
shouldbe maintained at a levelbetween 70% and
85% of your maximum heart rate as youexercise.
This is known as your training zone. You can find your
training zone in the table below. Training zones are
listedfor both unconditioned and conditionedpersons
according to age.
UNCONDITIONED CONDITIONED
TRAINING ZONE TRAININGZONE
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
During the first few months of your exercise program,
keep your heart rate near the low end of your training
zone as you exercise. After a few months, yourheart
ratecan be increased graduallyuntil itis near the mid-
dleof yourtraining zone as you exercise.
To measure your heart rate, stop exercising and place
two fingers on your wrist as shown below.
Take a six-second heartbeat count, and multiplythe
resultby 10 tofind your heart rate. For example, if
yoursix-second heartbeat count is 14, your heart rate
is 140 beats per minute. (Asix-second countis used
because your heart ratewill drop rapidlywhen you
stopexercising.) Adjust theintensity of yourexercise
untilyour heart rate is at the proper level.
WORKOUT GUIDELINES
Eachworkout should consistof three basicparts: a
warm-up, 20 to 30 minutes of training zoneexercise,
and a cool-down.
Warming up prepares the body for exercise by in-
creasing circulation, delivering more oxygen to the
muscles and raising the body temperature. Begin
each workout with 5 to 10 minutes ofstretching and
lightexercise towarm up.
Next, increase the intensityof your exercise to raise
yourheart rateto yourtraining zone for20 to 30 min-
utes. Breathe regularly and deeply as you exercise--
never hold your breath.
Finisheach workoutwith 5to 10minutes ofstretching
to cool down. Stretching after exercise is very effec-
tivefor increasing flexibility.
To maintain or improve your condition,completethree
workoutseach week, withat least oneday ofrest be-
tweenworkouts. After a few monthsof regular exer-
cise,you maycomplete up tofive workouts each week,
ifdesired.
The key to success is to make exercise an enjoyable
part of youreveryday life.
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