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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.
EXERCISE INTENSITY
To maximize the benefits of exercising, it is important
to exercise with the proper intensity. The proper inten-
sity 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.
Training zones are listed for both unconditioned and
conditioned persons according to age.
During the first few months of your exercise program,
keep your heart rate near the low end of your training
zone as you exercise. After a few months, your heart
rate can be increased gradually until it is near the mid-
dle of your training zone as you exercise.
To measure your heart rate, stop exercising and place
two fingers on your 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
count is 14, your
heart rate is 140
beats per minute. (A
six-second 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.
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
exercise to warm up.
After warming up, increase the intensity of your exer-
cise to raise your heart rate to your training zone 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 the
muscles, and reduce soreness and other post-exer-
cise problems. To maintain or improve your condition,
complete three workouts each week, with at least one
day of rest between workouts.
After a few months of regular exercise, you may com-
plete up to five workouts each week, if desired. The
key to success is to make exercise a regular and
enjoyable part of your everyday life.
CONDITIONING GUIDELINES
TRAINING ZONE (BEATS/MIN.)
133–162
132–160
130–158
129–156
127–155
125–153
124–150
122–149
121–147
119–145
118–144
117–142
115–140
114–139
138–167
136–166
135–164
134–162
132–161
131–159
129–156
127–155
126–153
125–151
123–150
122–147
120–146
118–144
20
25
30
35
40
45
50
55
60
65
70
75
80
85
AGE
CONDITIONED
UNCONDITIONED
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.
