85% to Max
65% to 85%
55% to 65%
Up to 55%
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
aerobic
fitness
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
fitness,
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.
•
Set
up
your
equipment
on
a
flat
even
surface
at
least
3
feet
from
walls
and
furniture.
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 65% and 85% of your maximum heart rate as you exercise. This is known as
your
target
zone.
You
can
find
your
target
zone
in
the
table
below.
200
180
160
140
120
100
80
25 30
35
40 45 50 55 60
70
Age
During
the
first
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
fingers
on
your
wrist.
Take
a
six-second
heartbeat
count
and
multiply
the
results
by
10
to
find
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.
Exercising Information
29
Cardiovascular
Performance
Intermediate aerobic
Effective fat burning
B
ea
ts per
mi
nu
tes
(
bp
m)
Before starting to exercise
Summary of Contents for Silver Medal
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