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11
US
CONDITIONING GUIDELINES
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
itness 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 itness, 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 lat, even surface at least 3 feet from walls and furniture.
EXERCISE INTENSITY
To maximize the beneits 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 efective 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 ind your target zone in the table below. Target zones are listed
for both unconditioned and conditioned persons according to age.
During the irst 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 ingers on your wrist. Take a
six-second heartbeat count and multiply the results by 10 to ind your
heart rate. For example, if your six-second heartbeat count is 14, your
heart 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.
AGE
UNCONDITIONED
TARGET ZONE
(BEATS/MINS)
CONDITIONED
TARGET ZONE
(BEATS/MINS)
20
138-167
133-162
25
136-166
132-132
30
135-164
130-158
35
134-162
129-156
40
132-161
127-155
45
131-159
125-153
50
129-156
124-150
55
127-155
122-149
60
126-153
121-147
65
125-151
119-145
70
123-150
118-144
75
122-147
117-142
80
120-146
115-140
85
118-144
114-139
