CONDITIONING GUIDELINES
The following guidelines willhelp you to plan your ex-
erciseprogram. Remember--these are general guide-
lines. For more detailed information about exercise,
obtaina book orconsult your physician.
Burning Fat
To bum fat, you must exercise at a low intensity level
for a sustained period of time. During the first few
minutesof exercise,your body uses easily accessible
carbohydratecalories for. energy. Only after the firstfew
minutesof exercise does your body begin to use stored
fat calories for energy. If your goalis to burnfat, adjust
the intensity of your exercise until your heart rate is
near thelow end of your training zone asyou exercise.
EXERCISE INTENSITY
W_ether your goal is to bum fat orstrengthen your car-
diovascularsystem, the key to achieving the desired
resultsis to exercise with the proper intensity. The
properintensity level can befound by using your heart
rateas a guide. For effective exercise, your heart rate
•shouldbe maintained at alevel between 71.5% and
85% of yourmaximum heart rate as you exercise. This
_known as y_ourtraining zone.
You can find yourtraining zone inthe table below.
Training zonesare listed accordingto age and physical
condltion.
Training Zone (Beats/Min.)
Age Unconditioned Conditioned
!20 138-167 133-162
25 13.6-166 132-160
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
.o
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
Aerobic Exercise
If your goal isto strengthen your cardiovascular sys-
"tem, yourexercise must be "aerobic." Aerobic exercise
isactivity that require s•large amounts ofoxygen for
prolonged periods 0fltime. This increases the demand
on the heartlo pump blood to the muscles, and on the
lungsto oxygenatethe blood. For aerobic exercise,
adjust the intensity of your exercise untilyour heart
rate is near the middle ofyour training zone.
•WORKOUT GUIDELINES
Each workout should include thefollowing three impor-
tant parts: (1) a warm-up, (2) training zone exercise,
and (3) a cool-down.
Warm-up
Warming up prepares the body for exercise by increas-
ingcirculation, delivering more oxygen tothe muscles,
and raising the b0dytemperature. Begin each workout
with 5 to 10minutesof stretching and light exercise to
warm up (see SUGGESTED STRETCHES on page 17).
• Z " - ..
Training Zone Exercise
After warming up, increase the intensity of your exer-
cise untilyour heartrate is,in your training _'one for 20
to 60 minutes. (During'the first few weeks of your exer-
cise program, do notkeep your heart rate in your train-
ingzone for longer than 20 minutes.) Breathe regularly
and deeply as you exercise--never hold your breath.
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