9
To assist you to plan and regulate your personal fitness program we have established
these guidelines to help you on your way. Remember, ease into a new program and
maintain good nutrition to achieve the best results. HOWEVER IT’S IMPORTANT,
BEFORE BEGINNING THIS OR ANY EXERCISE PROGRAM TO CONSULT YOUR
PHYSICIAN!
EXERCISE INTENSITY
To achieve maximum benefit from exercise you need to exert yourself but without
experiencing breathlessness and fatigue. Knowing your heart rate is the key to
getting better results. Determine your target heart rate, based on your age and work
within the range to achieve weight loss faster!
For effective aerobic exercise, the
heart rate must be main trained at a level between 70% and 85% of your maximum
heart rate. This is your "Training Zone". You both conditioned and unconditioned
persons according to age. Use the column that is appropriate for you.
During the first few weeks of your exercise program, you should keep your heart rate
near the low end of your Training Zone. Over the course of a few months, gradually
increase your heart rate until it reaches the high end of your Training Zone. As your
condition improves, a greater workload will be required in order to raise your heart rate
to your Training Zone.
To measure your heart rate, stop exercising and place two
fingers on your wrist where you feel a pulse. Carefully
take a six-second heart beat count (A six-second count is
used because your heart rate will drop rapidly after you stop
exercising). Add a 0 to the result to find your heart rate.
Compare your heart rate to your Training Zone. If your
heart rate is too low, increase you level of exertion. If your
heart rate is too high, decrease your level of exertion.
AGE
20
25
30
35
40
45
50
138-167
136-166
135-164
134-162
132-161
131-159
129-156
133-162
132-160
130-158
129-156
127-155
125-153
124-150
UNCONDITIONEDTR
AINING
ZONE(BEATS/MIN)
CONDITIONEDTRAI
NING
ZONE(BEATS/MIN)
AGE
55
60
65
70
75
80
85
127-155
126-153
125-151
123-150
122-147
120-146
118-144
122-149
121-147
119-145
118-144
117-142
115-140
114-139
UNCONDITIONEDTR
AINING
ZONE(BEATS/MIN)
CONDITIONEDTRAI
NING
ZONE(BEATS/MIN)
