12
CONDITIONING GUIDELINES
The following guidelines will help you to plan your
exercise program. Remember that proper nutrition
and adequate rest are essential for successful results.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system, the key to achieving the
desired results is to exercise with the proper intensity.
The proper intensity level can be found by using your
heart rate as a guide. The chart below shows recom-
mended heart rates for fat burning, maximum fat
burning, and cardiovascular (aerobic) exercise.
To find the proper heart rate for you, first find your age
at the bottom line of the chart (ages are rounded off to
the nearest ten years). Next, find the three numbers
above your age. The three numbers are your “training
zone.” The lowest number is the recommended heart
rate for fat burning; the middle number is the recom-
mended heart rate for maximum fat burning; the high-
est number is the recommended heart rate for aerobic
exercise.
Fat Burning
To burn fat effectively, you must exercise at a relative-
ly low intensity level for a sustained period of time.
During the first few minutes of exercise, your body
uses easily accessible
carbohydrate
calories for ener-
gy. Only after the first few minutes of exercise does
your body begin to use stored
fat
calories for energy.
To burn fat, adjust the intensity of your exercise until
your heart rate is between the lower two numbers in
your training zone as you exercise.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be “aerobic.” Aerobic exer-
cise is activity that requires large amounts of oxygen
for prolonged periods of time. This increases the
demand on the heart to pump blood to the muscles,
and on the lungs to oxygenate the blood. For aerobic
exercise, adjust the intensity of your exercise until
your heart rate is near the highest number in your
training zone.
HOW TO MEASURE YOUR HEART RATE
To measure your
heart rate, stop exer-
cising and place two
fingers on your wrist
as shown. Take a six-
second heartbeat
count, and multiply
the result by ten to
find your heart rate.
(A six-second count is used because your heart rate
drops quickly when you stop exercising.)
WORKOUT GUIDELINES
Each workout should include the following three impor-
tant parts:
A Warm-up
Warming up prepares the body for exercise by
increasing circulation, delivering more oxygen to the
muscles and raising the body temperature. Begin
each workout with 5 to 10 minutes of stretching and
light exercise to warm up (see SUGGESTED
STRETCHES on page 13).
Training Zone Exercise
After warming up, increase the intensity of your exer-
cise until your pulse is in your training zone for 20 to
60 minutes. (During the first few weeks of your exer-
cise program, do not keep your pulse in your training
zone for longer than 20 minutes.) Breathe regularly
and deeply as you exercise—never hold your breath.
A Cool-down
Finish each workout with 5 to 10 minutes of stretching
to cool down. This will increase the flexibility of your
muscles and will help to prevent post-exercise prob-
lems.
WARNING:
Before beginning
this or any exercise program, consult your
physician. This is especially important for
persons over the age of 35 or persons with
pre-existing health problems.
