Conditioning Guidelines
How you begin your exercise program depends on your physical condition. If you have been inac-
tive 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 ae-
robic 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 doc-
tor.
• 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 exerci-
se, 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 target zone. You can find your target zone in the
table below. Target 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 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 heart 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.
AGE
UNCONDITIO-
NED TARGET
ZONE (BEATS/
MINS)
CONDITIONED
TARGET ZONE
(BEATS/MINS)
20
138-167
133-162
25
136-166
132-132
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
12
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