CONDITIONING GUIDELINES
The foltowlngguidelines will help you to plan your
exercise program. Remember that proper nutrition"and
adequate rest are essential for successfulresults.
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 is important
to exercise withthe proper intensity. The proper
intensity level can be found by using your 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 heart 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 unconditioned and conditionedpersons according
to age.
UNCONDITIONED CONDITIONED
TRAINING ZONE TRAINING ZONE
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
.... ...._ _. ......... _,_,. _'_._, "
Ounngthe first few months of y_o_urexemise program _..
keep your head rate near the low end of your tra_n=ng"r
zone as you exemise. After a few months, your heart
rate can be increased gradually untilit is near the mid-
dle of your training zone as you exemise.
To measure
your heart rate,
stopexercising
and placetwo
fingersonyour
wrist.Take a
six-second
heartbeat
count, and
multiply the
result by 10 to
find your heart rate. For example, if your six-second
heartbeat countis 14. your heart rate is 140 beats per
minute. {A six-second count is used because your
heart rate will drop rapidlywhen you stop exercising.)
Adjustthe intensityof your exercise untilyour heart
rate is at the proper level.
WORKOUT GUIDELINES
Each workoutshould consist of three basic pads: a
warm-up, 20 to 30 miautes of training zone exercise,
and a cool-down. Warming up prepares the body for
exercise by increasingcirculation,delivering more oxy-
gen to the muscles and raising the body temperature.
Begin each workout with 6 to 10 minutes of stretching
and IIgh_exercise to warm up. Then, increase the
intensityof y(_urexercise to raise your heart rate to
your training zone for 20 to 30 minutes. B_eathe regu-
larly and deeply as you exercise--never hold your
breath. Finish each workout with 5 to 10 minutes of
stret'ching to cooldown. This will increase the flexibility
of the'muscles, and reduce soreness and other post-
exercise problems. To maintainor improve your
condition,complete three workouts each week, with at
least one day of rest between workouts. After a few
monthsof regularexercise, you may complete up to
five workoutseach week, if desired. The key to
success is to make exercise a regular and enjoyable
partof your everyday life.
12
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