29
The
Health
level typically lasts four to six weeks. At
this level you should be concerned with slowly improv-
ing your fitness level and endurance.
Take it slowly. Set mini-goals for yourself. You may
want to begin your fitness routine with three or four
short, 5- or 10-minute workouts in a day.
Move on to the Fitness Level only when you feel ready
and your heart rate has moved below your target heart
rate zone.
The
Fitness
level usually lasts 12 to 20 weeks. (It may
last longer, depending on your fitness goals.) At this
level you should strive to achieve your fitness goals.
Set realistic short- and long-term goals for yourself.
Frequently re-evaluate your fitness goals and reward
yourself as you are successful.
Move on to the Advanced Level when you have
reached your fitness goals and your heart rate has
moved below your target heart rate zone.
Work out at the
Advanced
level once you have
reached your desired fitness goals. It is intended to be
a maintenance program and should continue on a reg-
ular, long-term basis.
You may wish to add
Interval Training
to your mainte-
nance program as well. Interval training will add variety
to your workout routine and further condition your
cardiovascular system. Interval training has been
shown to promote higher levels of aerobic condition-
ing. It consists of spurts of high-intensity activity fol-
lowed by active rest periods of exercise at a lower
intensity.
For example, a one-minute spurt of high-resistance,
fast exercise* is followed by a two- to three-minute
active rest period of low-resistance, slow exercise. The
duration of these periods should be based more on
how you feel rather than time. A sequence such as this
should be repeated 5 to 20 times during your workout
session.
*Estimated maximum heart rate (MHR) = 220 – your
age.
WORKOUT TIPS
Full-body conditioning helps take care of many
of life's aches and pains. However, it takes time
for your body to adapt to any new routine.
Below are some tips that will help ease you into
your new IMAGE routine.
• Begin and end each exercise session with the
stretches on page 19. Stretch in a smooth,
controlled manner. Hold each stretch for 15 to
30 seconds. You may experience some initial
muscle soreness and discomfort as a result of
exercising inactive or poorly stretched
muscles. For maximum benefit, a stretching
routine must be performed every day.
• Be aware of your body's signals and react to
them accordingly. At your correct exercise
intensity, you should be able to whistle or
maintain a normal conversation. If during
exercise you feel tired, light-headed, dizzy, or
nauseated, stop exercising immediately and
consult your physician. Your heart rate may
also be affected by such things as stress,
caffeine, nicotine or prescription drugs.
WORKOUT PROGRAMS
Heart Rate Intensity
120-140 114-133 108-126 102-119 96-112
90-105
84-98
140-170 133-162 126-153 119-145 112-136 105-128 98-119
160-170 152-162 144-153 136-145 128-136 120-128 112-119
20
30
40
50
60
70
80
b.p.m.
b.p.m.
b.p.m.
Age
