The following guidelines will help you to plan your
exercise program. Remember that proper nutrition and
adequate rest are essential for successful results.
WARNING: Before beginning this or any exercise
program, consult your physician. This is especially
important for persons over the age of 35 or
persons with pre-existing health problems.
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 70% and 85%
of your maximum heart rate as you exercise. This is
known as your training zone.
You can find your training zone in the table below.
Training 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 training
zone as you exercise. After a few months, your heart
rate can be increased gradually until it is near the mid-
dle of your training zone as you exercise.
To measure
your heart
rate, stop
exercising and
place two
fingers on your
wrist. Take a
six-second
heartbeat
count, and
multiply the
result 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.
WORKOUT GUIDELINES
Each workout should consist of three basic parts: a
warm-up, 20 to 30 minutes of training zone exercise,
and a cool-down. Warming up prepares the body for
exercise by increasing circulation, delivering more oxy-
gen to the muscles and raising the body temperature.
Begin each workout with 5 to 10 minutes of stretching
and light exercise to warm up. Then, increase the
intensity of your exercise to raise your heart rate to
your training zone for 20 to 30 minutes. Breathe regu-
larly and deeply as you exercise—never hold your
breath. Finish each workout with 5 to 10 minutes of
stretching to cool down. This will increase the flexibility
of the muscles, and reduce soreness and other post-
exercise problems.
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest
between workouts. After a few months of regular
exercise, you may complete up to five workouts each
week, if desired. The key to success is to make exercise
a regular and enjoyable part of your everyday life.
12
20
138-167
133-162
25
136-166
132-160
30
135-164
130-158
35
134-162
129-156
40
132-161
127-155
45
131-159
125-153
50
129-156
124-150
55
127-155
122-149
60
126-153
121-147
65
125-151
119-145
70
123-150
118-144
75
122-147
117-142
80
120-146
115-140
85
118-144
114-139
AGE
UNCONDITIONED
TRAINING ZONE
(BEATS/MIN
CONDITIONED
TRAINING ZONE
(BEATS/MIN
CONDITIONING GUIDELINES
