10
11
BEFORE STARTING THIS OR ANY
OTHER EXERCISE PROGRAM,
CONSULT YOUR PHYSICIAN,
who
can assist you in determining the target
heart rate zone appropriate for your age
& physical condition. Certain exercises,
programs or types of equipment may
not be appropriate for all people. This is
especially important for persons over
the age of 35, pregnant women, or those
with pre-existing health problems or
balance impairments.
MONITOR YOUR HEART RATE WHILE
YOU EXERCISE & KEEP YOUR
ESTIMATED PULSE RATE WITHIN
YOUR TARGET HEART RATE ZONE.
Follow the instructions below regarding
heart rate monitoring & determining
your appropriate target heart rate zone.
Effective aerobic training to improve
your fitness & health requires working
out at an exercise intensity that raises
your pulse to a level that safely challenges
your heart & lungs. This level can range
between 50% - 80% of your maximum
heart rate & is called your Target Heart
Rate Zone. If you are new to exercise or
out of shape, 50% - 60% may be adequate
to promote good cardiovascular conditioning.
A well conditioned athlete may prefer to work
up to an 80% - 85% rate.
Using your estimated heart rate as an indicator of your fitness level provides a
built-in work intensifier. If you’re untrained, you’ll require less effort to reach your
target heart rate zone. As your cardiovascular fitness improves & you become
stronger, it will require more effort for you to reach your target heart rate zone.
The chart illustrates the predicted minimum & maximum target heart rate zones
for cardiovascular fitness for the average individual in good health. To use the
chart, find your age & the corresponding minimum & maximum target heart
rate zones.
DETERMINING YOUR ESTIMATED HEART RATE
To determine your heart rate:
♥
Pause just long enough from your exercise to take your pulse at your wrist.
Take a ten second reading & multiply it by six. Check the chart to see if you
are within your range according to your age.
♥
Use an electronic heart rate monitor. You can purchase an electronic heart
rate monitor at a local fitness store.
Remember that target heart rate zones are predictions & based on averages.
Regardless of your estimated heart rate readout, you should slow down if you
are breathless & cannot carry on a short conversation.
Age adjusted heart rate (beats per minute).
TARGET HEART RATE ZONE
Age
20
22
24
26
28
30
32
34
36
38
40
45
50
55
60
65+
100
99
98
97
96
95
94
93
92
91
90
87
85
83
80
77
160
158
157
155
154
152
150
149
147
146
144
140
136
132
128
124
Minimum
(50%)
Maximum
(80%)
TA
R
G
E
T H
E
A
RT R
A
T
E Z
O
N
E
4. Back Stretch
Stand with your legs shoulder width apart & your knees
slightly bent. Bend forward from your waist with your
arms extending loosely in front of your body. Gently bend
from the waist flexing your body as far forward as it will
go. Hold for 20 to 30 seconds. Straighten up & repeat.
5. Standing Hamstrings Stretch
Stand with your legs hip width apart. Extend one leg out
in front of you & keep that foot flat against the ground.
With your hands resting lightly on your thighs, bend
your back leg & lean forward slightly from your hips until
you feel a stretch in the back of your thigh. Be sure to
lean forward from the hip joint rather than bending at
your waist. Hold for 20 to 30 seconds. Repeat for the
opposite leg.
6. Buttocks, Hips & Abdominal Stretch
Lay flat on your back with your hips relaxed against the
floor. Bend one leg at the knee. Keeping both shoulders
flat on the floor, gently grasp the bent knee
with your hands & pull it over your body
& towards the ground. You should feel a
stretch in your hips, abdominals & lower
back. Hold for 20 to 30 seconds & release.
Repeat for opposite side.
7. Inner Thigh Stretch
Sit on the floor & bend your legs so that the soles of your
feet are together. Place your hands on your ankles. Lean
forward from the waist & press down lightly on the inside
of your knees. You should feel a stretch in the muscles of
your inside thigh. Hold for 20 to 30 seconds & release.
8. Arm Pullback
Stand with your feet shoulder width apart & toes
pointing forward & with your knees slightly bent.
Let your arms hang relaxed on either side of your body.
Expand your chest & pull your shoulders back. Bend
your elbows slightly & clasp your hands behind your
back. Slowly straighten your arms as you lift your hands
upward. Raise your hands upward until you feel mild
tension in your shoulder & chest region. Hold for 20
to 30 seconds. Lower your arms to their original position
& bend your elbows. Release your hands & return them
to your sides.
W
A
R
M
-U
P & C
O
O
L D
O
W
N S
T
R
E
T
C
H
E
S
