11
These guidelines will help you to plan your exercise
program. For detailed exercise information, obtain a
reputable book or consult your physician. Remember,
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, exercising at the proper inten-
sity is the key to achieving results. You can use your
heart rate as a guide to find the proper intensity level.
The chart below shows recommended heart rates for
fat burning, maximum fat burning, and aerobic exer-
cise.
To find the proper intensity level, first find your age at
the bottom of the chart (ages are rounded off to the
nearest ten years). The three numbers listed above
your age define your “training zone.” The lowest num-
ber is the heart rate for fat burning, the middle num-
ber is the heart rate for maximum fat burning, and the
highest number is the heart rate for aerobic exercise.
Burning Fat
—To burn fat effectively, you must exer-
cise at a low intensity level for a sustained period of
time. During the first few minutes of exercise, your
body uses
carbohydrate calories
for energy. Only after
the first few minutes of exercise does your body begin
to use stored
fat calories
for energy. If your goal is to
burn fat, adjust the intensity of your exercise until your
heart rate is near the lowest number in your training
zone. For maximum fat burning, exercise with your
heart rate near the middle number in your training
zone.
Aerobic Exercise
—If your goal is to strengthen your
cardiovascular system, you must perform aerobic
exercise, which is activity that requires large amounts
of oxygen for prolonged periods of time. 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, exercise for at
least four minutes.
Then, stop exercising
and place two fingers
on your wrist as shown.
Take a six-second
heartbeat count, and
multiply the result 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.
WORKOUT GUIDELINES
Warm-up
—Start with 5 to 10 minutes of stretching and
light exercise. A warm-up increases your body tem-
perature, heart rate, and circulation in preparation for
exercise.
Training Zone Exercise
—Exercise for 20 to 30 min-
utes with your heart rate in your training zone. (During
the first few weeks of your exercise program, do not
keep your heart rate in your training zone for longer
than 20 minutes.) Breathe regularly and deeply as
you exercise–never hold your breath.
Cool-down
—Finish with 5 to 10 minutes of stretching.
Stretching increases the flexibility of your muscles and
will help to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest
between workouts. After a few months of regular exer-
cise, you may complete up to five workouts each
week, if desired. Remember, the key to success is to
make exercise a regular and enjoyable part of your
everyday life.
EXERCISE GUIDELINES
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.
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