8
Exercising Information
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 start slowly and increase your time on the
equipment; 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 based on your age and condition.
• Set up your equipment on 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 between 65% and 85% 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.
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, 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 head rate is 140 beats per minute. (A six-seconds 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.
Before starting to exercise
80
100
120
140
160
180
200
Beats per minute (bpm)
25
Age
30
35
40
45
50
55
60
70
Cardiovascular
performance
Intermediate aerobic
Effective fat burning
Up to 55%
55% to 65%
65% to 85%
85% to Max
