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 gra-
dually increase your time on the equipment as your heath improves.
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 exerci-
se 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 routi-
ne 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 con-
dition.
• 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 70% and 85% of your
maximum heart rate. 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.
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 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
www.ultrasport.net
12
