CONDITIONING GUIDELINES
• The following guidelines will help you to plan your exercise program. Remember that proper nutrition and ade-
quate rest are essential for successful results.
RNING: Before beginning this or any exercise prog ram, consult your physician. This is
especially Important for individuals over the age of 35 or individuals with pre-existing health problems.
EXERCISE INTENSITY
To maximize the benefits of exercising, it is important to exercise with the 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
training zone. You can find your training zone in the table below.
. o-
" UNCONDITIONED CONDITIONED !UNCONDITIONED CONDITIONED
TRAINING ZONE TRAINING ZONE TRAINING ZONE TRAINING ZONE
AGE (BEATS/MIN) (BEATS/MIN) AGE (BEATS/aIR) (BEATS/MIN)
20 138-167 133-162 55 127-155 122-149
25 136-166 132-160 60 126-153 121-147
30 135-164 130-158 65 125-151 119-145
35 134-162 129-156 70 123-150 118-144
40 132-161 127-155 75 122-147 117-142
45 131-159 125-153 80 120-146 115-140
50 129-156 124-150 85 118-144 114-139
During the firstfew months'of your exercise program, keep your heart rate near the low end of your training zone
as you exercise. After a few months of regular exercise, your heart rate can be increased gradually until it is near
the middle of your training zone as you exercise. You can measure your heart rate using the pulse sensor.
Exercise for at least four minutes, and then measure your heart rate immediately. If your heart rate is too high,
decrease the intensity of your exercise. If your heart rate is too low, increase the intensity of your exercise.
WARNING: The pulse sensor is not a medical device. Various factors, including your move-
ment during exercise, may affect the accuracy of heart rate readings. The sensor is intended only as an
exercise aid in determining heart rate trends in general.
WORKOUT GUIDELINES
Each workout should consist of three basic parts: a warm-up, 20 to 30 minutes of training zone exercise, 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 exer-
cise to warm up. Then, increase the intensityof your exercise to raise your heart rate to your trainingzone for 20
to 30 minutes. Breathe regularly and deeply as you exercise--never hold your breath. Finish each workout with 5
to 10 minutes of stretching to cool down. This will increase the flexibility of your muscles as well as help to
decrease 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
wo.rkouts.After a few months of regular exercise, you may complete up to five workouts each week, if desired.
The key to success is CONSISTENCY.
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