Benefits of Exercise
A regular exercise program can help improve the quality of your life, help give
you more energy and help combat the effects of aging. Research has shown
that 30 minutes of cardiovascular exercise done at the same time, or even
in 3 segments of 10 minutes each combined with a weighted workout
3 to 4 times per week can help deliver the following health benefits:
The benefits of regular participation in a well
balanced fitness program include:
• Weight Loss • Improved Body Shape and Definition
• Increased Muscle Mass, Strength, Endurance, Power, and Definition
• Enhanced Flexibility • Increased Metabolism • Injury Protection
• Improved Self Esteem • Improved Aerobic Fitness
• Improved Coordination and Agility
Heart Rate
Improved fitness, weight loss and a host of other important health benefits can
occur when you exercise at a intensity level which places your heart rate in its
target heart zone. Before starting, you must be in good physical condition and
if you are over age 35 get approval from your health care provider before starting
an exercise program. During your workout it is important to exercise in your target
heart rate training zone. One of the best ways to know if you’re exercising in your
training zone is to monitor your heart rate during the workout. To do this, locate
your age on the chart located at the bottom of this page. This chart shows a lower
target heart rate in number beats per minute or beats every 10 seconds. If you
are beginning an exercise program, start exercising at this lower heart rate level.
The chart on page 6 shows an upper target heart rate level for those individuals
who are in excellent physical condition and have exercised previously.
Target heart rates based on your age are to be used as a general guide only.
If your fitness level is lower than average for your age, then you may want to
work slightly below your target heart rate. If you feel tired, reduce your heart
rate and exercise at a lower rate. Overall, the target heart chart is a guide,
not a set of rules, so remember to listen to your body at all times.
7
Pulse Count
The pulse count (on your wrist or carotid artery in the neck, taken with two index
fingers) is done for ten seconds, taken a few seconds after you stop exercising.
This is for two reasons: first, 10 seconds is long enough for accuracy. Second,
the pulse count is to approximate your BPM rate at the time you are exercising.
Since heart rate slows as you recover, a longer count won’t be as accurate.
Summary of Contents for LTT782436
Page 1: ...Model LTT782436...
