Exercising Information
Before starting to exercise
How you begin your exercise program depends on your physical condition. If you have been inactive for
several years, or are severely overweight, you must start slowly and increase your time on the equipment;
a few minutes per workout.
Initially, you may be able to exercise only for a few minutes in your target zone, however, your aerobi
c fit
ness
will improve over the next six to eight weeks. Don’t be discouraged if it takes longer. It’s important to work
at your own pace. Ultimately, you’ll be able to exercise continuously for 30 minutes. The better your aerobic
fit
ness, the harder you will have to work to stay in your target zone.
Please remember these essentials:
•
Have your doctor review your training and diet programs to advise you of a workout routine you should adopt.
•
Begin your training program slowly with realistic goals that have been set by you and your doctor.
•
Monitor your pulse frequently. Establish your target heart rate based on your age and condition.
11
80
100
120
140
160
180
200
Beats per minute (bpm)
25
Age
30
35
40
45
50
55
60
70
Cardiovascular
performance
Intermediate aerobic
Effective fat burning
Up to 55%
55% to 65%
65% to 85%
85% to Max
During the
fi
rst few months of your exercise program, keep your heart rate near the low end of your target zone
as you exercise. After a few months, your heart rate can be increased gradually until it is near the middle of
your target zone as you exercise.
To measure your heart rate, stop exercising but continue moving your legs or
walking around and place two
fi
ngers on your wrist. Take a six-second heartbeat
count and multiply the results by 10 to
fi
nd your heart rate. For example, if your
six-second heartbeat count is 14, your head rate is 140 beats per minute.
(A six-seconds count is used because your heart rate will drop rapidly when you
stop exercising.) Adjust the intensity of your exercise until your heart rate is at the
proper level.
Exercise intensity
To maximize the bene
fits
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 65% and 85% of your maximum heart rate as you exercise. This is known as
your target zone. You can
fi
nd your target zone in the table below.
