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The following guidelines will help you to plan your
exercise program. Remember that proper nutrition and
adequate rest are essential for successful results.
WHY EXERCISE?
Exercise has proven essential for good health and
well-being. Participation in a well-rounded exercise
program helps to develop a stronger and more effi-
cient heart, improved respiratory function, increased
stamina, better weight management, increased ability
to handle stress and greater self-esteem.
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
recommended heart rates for fat burning and aerobic
exercise.
To find the proper heart rate for you, first find your age
at the bottom 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 Òtraining
zone.Ó The lower two numbers are recommended
heart rates for fat burning; the higher number is the
recommended heart rate for aerobic exercise.
Burning Fat
To burn fat effectively, you must exercise at the proper
intensity level for a sustained period of time. During
the first few minutes of exercise, your body uses easi-
ly accessible
carbohydrate
calories for energy. Only
after the first few minutes 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 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 Òaerobic.Ó Aerobic exercise
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 effective aerobic
exercise, adjust the intensity of your exercise until
your heart rate is near the higher number in your train-
ing zone.
HOW TO MEASURE YOUR HEART RATE
To measure your
heart rate, stop
exercising 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.) If your
heart rate is too high, decrease the intensity of your
exercise. If your heart rate is too low, increase the
intensity of your exercise.
WORKOUT GUIDELINES
A proper workout includes the following three important
parts:
A warm-up
, consisting of five to ten minutes of
stretching and light exercise. This will increase your
body temperature, heart rate, and circulation in prepa-
ration for exercise.
Training zone exercise
, including 20 to 30 minutes of
exercise with your heart rate in your training zone.
CONDITIONING GUIDELINES
WARNING:
Before beginning this
or any exercise program, consult your physi-
cian. This is especially important for individu-
als over the age of 35 or individuals with pre-
existing health problems.
