•:CONDITIONING GUIDELINES
•The following guidelines will help you to plan your exercise program. Remember that proper nutrition
and adequate rest are _ssential forsuccessful I'esults. WARNING: Before beginning this or any
exercise program, consult your physician. This 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 isimportant to exercise with the proper intensity.The proper
intensitylevel can be found by using your heart rate as a guide. For effective aerobic exercise, your
heart rate should be maintained at alevel between 70% and 85% ofyour maximum heart rate as you
exercise. This is known as your training zone. You can find your training zone in the table below.
Training zones are listed for both unconditionedand conditioned persons according to age.
AGE
20
25
30
35
40
45
50
UNCONDITIONED
TRAINING ZONE
(BEATS/MIN)
138-167 -
136-166
135-164
134-162
132-161
131-159
129-156
CONDITIONED
TRAINING ZONE
(BEATS/MIN)
133-162
132-160
130-158
129-156
127-155
125-153
124-150
AGE
55
60
65
7O
75
8O
85
UNCONDITIONED
TRAINING ZONE
(BEATS/MIN)
127-155
126-153
125-151
123-150
122-147
120-146
118-144
CONDITIONED
TRAINING ZONE
(BEATS/MIN)
122-1_,9
121-147
119-145
118-144
117-142
115-140
114-139
Duringthe first few monthsof your exercise program, keep your
heart rate near the low end of your trainingzone as you exercise.
After afew months, your heart rate can be increased gradually
untilitis near the middle of your training zone as you exercise. To
measure your heart rate, stop exemising and place two fingers on
your wrist.Take a six-second heartbeat count, and multiply the
result by 10 to find your heart rate. For example, ifyour six-second
heartbeat count is 14, your head rate is 140 beats per minute. (A
six-second count is used because your heart rate will drop rapidly
when you stop exemising.) Adjust the intensityof your exercise
untilyour heart rate is at the proper level.
WORKOUT GUIDELINES
Each workout should consist of three basic pads: a warm-up, 20 to 30 minutes of training zone exer-
cise, and a cool-down. Warming up prepares the body for exercise by increasing circulation, delivering
more oxygen to the muscles and raising the body temperature. Begin each workout with 5 to 10
minutes of stretching and light exercise towarm up. Then, increase the intensity of your exercise to
raiseyour heart rate to your training zone for 20 to 30 minutes. Breathe regularly and deeply as you
exercise--never hold your breath. Finisheach workout with 5 to 10 minutes of stretching to cool down.
This will increase the flexibilityof the muscles, as well as reduce soreness and other post-exercise
problems. To maintain or improve your condition, complete three workouts each week, with at least one
day of rest between workouts. After afew months of regular exercise, you may complete up to five
workouts each week, ifdesired. The key to success is CONSISTENCY. 9
