17
CONDITIONING GUIDELINES
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 6 to 8 weeks. Don’t be discouraged if it takes longer. It’s important
to work at your own pace. 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.
EXERCISE INTENSITY
To maximise 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 2
fingers on your wrist. Take a 6 second heartbeat count and multiply the results by 10 to find your heart rate.
For example, if your 6 second heartbeat count is 14, your heart rate is 140 beats per minute. (A 6 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.
#20M01T007 SPIN 120 UM.indd 17
28/01/2020 08:39
