©2007
31
PROGRAMS
The program you follow should be determined by your fitness level, available time and goals. It is highly
recommended that you review pages 14-17 and obtain a better understanding of your capabilities and the intensity
that best suits you and your goals.
First time exercisers should follow program #1 and gradually build up both the time and intensity of your
workout. If you are already a regular exerciser, you may wish to follow Program #2.
Always remember to warm up and cool down and never try to over do it; moderation and consistency is the secret
to long term results.
PROGRAM 1:Initial Conditioning program
Frequency:
3-4
times
per
week
Duration:
20-30
minutes
Intensity:
60-70%
of
age
predicted
maximum heart rate
Stepping Speed:
Less than 50 steps per minute
When first starting an exercise program, the emphasis should be placed on gradually building up to 20-30 minutes
of continuous activity, not on achieving and maintaining a specific exercise intensity. Once 20-30 minutes of
continuous activity can be performed, the emphasis can be moved to gradually building up the time for which you
exercise at the recommended intensity level. This program should be followed for the first 6-8 weeks of training.
PROGRAM 2:Intermediate Conditioning program
Frequency:
3-5
times
per
week
Duration:
20-45
minutes
Intensity:
70-80%
of
age
predicted
maximum heart rate
Stepping Speed:
50-60 steps per minute
In most cases, this program will produce results consistent with the fitness goals for the majority of the general
fitness population. Training at higher levels of frequency, duration and intensity than these is normally reserved
for the competitive athlete.
PROGRAM 3:Advanced Conditioning program
Frequency:
4-6
times
per
week
Duration:
30-60
minutes
Intensity:
80-90%
of
age
predicted
maximum heart rate
Stepping Speed:
60-80 steps per minute or more
This program should be undertaken only by those individuals having a need to develop and maintain the highest
levels of cardiovascular fitness. As an alternative to continuous high intensity exercise, an interval training format
can be followed during which short bouts(30-60 seconds)of high intensity exercise (faster stride speed)are
alternated with longer bouts(1-2 minutes) of lower intensity exercise.
Summary of Contents for FREE SPIRIT C249 30737 0
Page 7: ...2007 6...
Page 11: ...2007 10...
Page 29: ...2007 28 DIAGRAM...
Page 30: ...2007 29...
Page 37: ...2007 36...
