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97
“ C
ONDITIONING
G
UIDELINES ”
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 slowly and increase your time on the treadmill gradually: a few
minutes per workout.
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 exercise 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 routine 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 base on your age and condition.
˙
Set up your treadmill 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 around 70% of your maximum heart rate as you exercise. 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
manually, 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-second 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 Target Heart Rate Zone
(55% ~ 90% of Max.
Heart Rate) Average Max. Heart
Rate 100%
20 110-180 beats per minute 200 beats per minute
25 107-175 beats per minute 195 beats per minute
30 105-171 beats per minute 190 beats per minute
35 102-166 beats per minute 185 beats per minute
40 99-162 beats per minute 180 beats per minute
45 97-157 beats per minute 175 beats per minute
50 94-153 beats per minute 170 beats per minute
55 91-148 beats per minute 165 beats per minute
60 88-144 beats per minute 160 beats per minute
65 85-139 beats per minute 155 beats per minute
70 83-135 beats per minute 150 beats per minute