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CONDITIONING GUIDELINES
The following guldellnes Willhelp you to plan y0ur. _ i, :: :_:During the.fi_t fe._._onths of y0_e:<e_c_'se-pr_gram,
exemlse program. Remember that proper nutdtionand _ : keep your head.iate.llear the Io_/end_f _,ourrtraining
adequate rest are essential for successful results. zone as you exemlse.' After a few months, _;ou'rheart
rate can be increased gradually until it is near the mid-
dle of your training zone as you exercise.WARNING: Boforebeginning this or
any exerctse program, consult your physlclan. This
Is especlally Important for Individuals over the age
of 36 or Individuals wlth pre-exlsting health prob.
lems.
EXERCISE INTENSITY
To maximize the benefits of exercising, it is important
to exercise with the proper Intensity. The proper inten-
sit,/can be found by usingyour heart rate as a guide.
For effective aerobic exercise, your heart rate should
be maintained at a level between 70% and 85% of
your maximum head rate as you exercise. This is
known as your trainingzone. You can find your training
zone in the table below. Training zones are listed for
both unconditionedand conditioned persons according
to age.
UNCONDITIONED CONDITIONED
TRAINING ZONE TRAINING ZONE
AGE (BEATS/MIN (BEATS/MIN
20 138-167 133"162
25 136-165 132-160
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
70 125-150 118-144
75 122-147 117-142
8g 120-146 116.140
55 118-144 114-139
To measure
your bead rate,
stop exercising
and place two
fingers on your
wdst as
shown. Take a
six-seccnd
heartbeat
count, and
multiply the
result by 10 to
find your heart rate. For example, if your six-second
beartbeat 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 exercising.)
Adjust the intensity of your exercise until your heart
rate isat the proper level.
WORKOUT GUIDEUNES
Each workout should consist of three basic pads: a
warm-up, 20 to 30 minutes of training zone exercise,
and a cool-down. Warming up prepares the bodyfor
exercise by increasing circulation, delivering more oxy-
gen to the muscles and raising the body temperature.
Begin each workout with 5 to 10 minutes of stretching
and light exercise to warm up. Then, increase the
intensityof your exercise to raise your heart rate'to
your trainingzone for 20 to 30 minutes. Breathe regu-
larly and deeply as you exercise--never hold your
breath. Finish each workout with 5 to 10 minutes of
stret_ing to cool down. This will increase the flexibility
of th_'musclas, and 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 a few months of regular exer-
cise, you may complete up to five workouts each week,
if desired. The key to success is CONSISTENCY.
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