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The following guidelines will help you to plan your
exercise program. Remember that proper nutrition and
adequate rest are essential for successful results.
WARNING:
Before beginning this or
any exercise program, consult your physician.
This is especially important for individuals over
the age of 35 or individuals with pre-existing
health problems.
EXERCISE INTENSITY
Whether your goal is to burn 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 recom-
mended heart rates for fat burning, maximum fat burn-
ing, and cardiovascular (aerobic) exercise.
To find the proper heart rate for you, first find your age
at the top of the chart (ages are rounded off to the
nearest ten years). Next, find the three numbers below
your age. The three numbers are your “training zone.”
The lowest number is the recommended heart rate for
fat burning; the middle number is the heart rate for
maximum fat burning; and the highest number is the
heart rate for aerobic exercise.
Burning Fat
To burn fat effectively, you must exercise at a relative-
ly low intensity level for a sustained period of time.
During 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 the intensity of your
exercise until your heart rate is near the lowest num-
ber in your training zone as you exercise.
For maximum fat burning, adjust the intensity of your
exercise until your heart rate is near the middle num-
ber 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 the intensity of your exercise until your heart
rate is near the highest number in your training zone.
WORKOUT GUIDELINES
Each workout should include three important parts: a
warm-up, training zone exercise, and a cool-down.
Warming up—Begin each workout with 5 to 10 min-
utes of stretching and light exercise. A proper warm-up
increases your body temperature, heart rate and circu-
lation in preparation for exercise.
Training zone exercise—After warming up, increase
the intensity of your exercise until your heart rate is in
your training zone for 20 to 30 minutes. (During the
first few weeks of your exercise program, do not keep
your heart rate in your training zone for longer than 20
minutes.)
Cooling down—Finish each workout with 5 to 10 min-
utes of stretching. This will increase your flexibility and
will help to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, plan three
workouts each week, with at least one day of rest
between workouts. Five minutes of exercise, four
times a day, may be sufficient when you begin an
exercise program. Slowly increase your workout time
as your fitness level improves. After a few months of
regular exercise, you may complete up to five work-
outs each week, if desired. Find the best time of day
for your workouts, and then stick with it.
Remember, the key to success is to make exercise a
regular and enjoyable part of your everyday life.
C
ONDITIONING
G
UIDELINES
