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
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gradually: 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 base on your age and condition.
Set up your
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on a flat, even surface at least 3 feet from walls and furniture.
CONDITIONING GUIDELINES
9
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 70% 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. Target zones are listed
for both unconditioned and conditioned persons according to age.
EXERCISE INTENSITY
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 manually,
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 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.
