CONDITIONING GUIDELINES
The following general guidelines will help you to plan
your exercise program. Remember that proper nutd-
tion and adequate rest are essential for successful
results.
EXERCISE INTENSITY
Whether your goal is to bum fat or to strengthen your
cardiovascular system, the key to achieving the
desired results is to exercise with the proper intensity.
The proper intensity level can be found by using your
heart rate as a guide.
The chart below shows recommended heart rates for
fat buming, maximum fat burning, and cardiovascular
(aerobic) exercise.
BPM HEART RATE .TRAINING ZONES
[] II111 tll
I mll 1 .... B
/S_e 20 30 40 50 80 70 80
To find the proper heart rate for you, firstfind your age
near the bottom of the chart (ages are rounded off to
• e nearest ten years). Next, look above your age and
find the three numbers in light grey boxes. The three
numbers are your "training zone." The lowest number
is the recommended heart rate for fat burning; the
middle number is the recommended heart rate for
maximum fat burning; the highest number is the rec-
ommended heart rate for aerobic exercise.
Fat Burning
To bum fat effectively, you must exercise at a relative-
ly low intensity level for a sustained period of time.
Dudng the first few minutes of exercise, your body
uses easily accessible carbohydrate calories for ener-
gy. Only after the first few minutes of exercise does
your body begin to use stored fat calories for energy. If
your goal is to burn fat, adjust your pace until your
heart rate is near the lowest number in your training
zone as you exercise.
Maximum Fat Burning
For increased fat burning, adjust your pace until your
heart rate is near the middle number in your training
zone as you exercise.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be "aerobic." Aerobic exercise
is activity that requires large amounts of oxygen for
prolonged periods of time. This increases the demand
on the heart to pump blood to the muscles, and on the
lungs to oxygenate the blood. For aerobic exercise,
adjust your pace until your heart rate is near the high-
est number in your training zone.
HOW TO MEASURE YOUR HEART RATE
To measure
your heart rate,
first exercise
for at least four
minutes. Then,
stop exercising
and place two
tingere on your
wdst as
shown. Take a
slx-secend
heartbeat count, and multiply the result by 10 to find
your heart rate. For example, if your six-second heart-
beat count is 14, your heart rate is 140 beats per
minute. (A six-second count is used because your
heart rate will drop rapidly when you stop exercising.)
Adjust your pace until your heart rate is at the desired
level.
WORKOUT GUIDELINES
Each workout should include the following three pads:
A warm-up, lasting 5 to 10 minutes. Begin with slow,
controlled stretches, and progress to more rhythmic
stretches to increase the body temperature, heart rate,
and circulation In preparation for strenuous exercise.
(Refer to SUGGESTED STRETCHES on page 13.)
12
(29 pages)
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