9
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
general well-being. Regular participation in a well-
rounded exercise program helps to develop a stronger
and more efficient heart, improved respiratory function,
increased stamina and endurance, better weight man-
agement and body fat control, increased ability to deal
with stress, and greater self-esteem and confidence.
EXERCISE INTENSITY
To maximize the benefits of exercising, it is important
to exercise with the proper intensity. The proper inten-
sity 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 according to age and physical condition.
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 of regular
exercise, your heart rate can be increased gradually
until it is near the middle 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 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 well-rounded workout includes the following three
phases:
A warm-up phase
, lasting 5 to 10 minutes. Begin with
slow, controlled stretches, and progress to more rhyth-
mic stretches. This will increase the body temperature,
heart rate, and circulation in preparation for strenuous
exercise.
A cardiovascular phase
, including 20 to 30 minutes
of exercising with your heart rate in your training zone.
A cool-down phase
, consisting of 5 to 10 minutes of
stretching. Thorough stretching offsets muscle con-
tractions and other problems caused when you stop
exercising suddenly. Stretching for increased flexibility
is often most effective during this phase. This phase
should leave you relaxed and comfortably tired.
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 exer-
cise, you may complete up to five workouts each
week, if desired. Find the best time of day for your
workouts, and then stick with it.
Remember, the key to success is to make exercise a
regular and enjoyable part of your everyday life.
CONDITIONING GUIDELINES
TRAINING ZONE (BEATS/MIN.)
20
25
30
35
40
45
50
55
60
65
70
75
80
85
AGE
CONDITIONED
UNCONDITIONED
133Ð162
132Ð160
130Ð158
129Ð156
127Ð155
125Ð153
124Ð150
122Ð149
121Ð147
119Ð145
118Ð144
117Ð142
115Ð140
114Ð139
138Ð167
136Ð166
135Ð164
134Ð162
132Ð161
131Ð159
129Ð156
127Ð155
126Ð153
125Ð151
123Ð150
122Ð147
120Ð146
118Ð144
WARNING: Before beginning this or any exercise
program, consult your physician. This is espe-
cially important for individuals over the age of 35
or individuals with pre-existing health problems.
