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CONDITIONING GUIDELINES
The following guidelines will help you to plan your
exercise program. Remember that proper nutrition
and adequate rest are essential for successful results.
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 recom-
mended heart rates for fat burning, maximum fat burn-
ing, and cardiovascular (aerobic) exercise.
To find the proper heart rate for you, first find your age
at the top of the chart (ages are rounded off to the
nearest ten years). Next, find the three numbers
below your age. The three numbers are your “training
zone.” The lowest number is the recommended heart
rate for fat burning; the middle number is the heart
rate for maximum fat burning; and the highest
number is the heart rate for aerobic exercise.
Burning Fat
To burn fat effectively, you must exercise at a rela-
tively low intensity level for a sustained period of time.
During the first few minutes of exercise, your body
uses easily accessible
carbohydrate
calories for ener-
gy. Only after the first few minutes of exercise 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 near the lowest num-
ber in your training zone as you exercise.
For maximum fat burning, adjust the intensity of your
exercise until your heart rate is near the middle num-
ber in your training zone as you exercise.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be “aerobic.” Aerobic exer-
cise 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 aerobic
exercise, adjust the intensity of your exercise until
your heart rate is near the highest number in your
training zone.
WORKOUT GUIDELINES
Each workout should include three important parts: a
warm-up, training zone exercise, and a cool-down.
Warming up
—Begin each workout with 5 to 10 min-
utes of stretching and light exercise. A proper warm-
up increases your body temperature, heart rate and
circulation in preparation for exercise.
Training zone exercise
—After warming up, increase
the intensity of your exercise until your heart rate is in
your training zone for 20 to 30 minutes. (During the
first few weeks of your exercise program, do not keep
your heart rate in your training zone for longer than 20
minutes.)
Cooling down
—Finish each workout with 5 to 10
minutes of stretching. This will increase your flexibility
and will help to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, plan three work-
outs 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. Remember, the key to success is make exer-
cise a regular and enjoyable part of your everyday life.
CAUTION: Be sure to progress at your own pace
and avoid overdoing it. Incorrect or excessive train-
ing may result in injury to your health.
WARNING: Before beginning any exercise
program, consult your physician. This is espe-
cially important for persons over the age of 35
or persons with pre-existing health problems.
b.p.m.
AGE
AEROBIC
MAX. FAT
FAT BURN
