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EXERCISE GUIDELINES
_i_ _r any eXerc,se
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.
165 155 145 140 130 125 115
145 138 130 125 118 110 103
125 120 115 110 105 95 90 'B
20 30 40 50 60 70 80
To findthe proper heart rate for you, firstfind yourage
at the bottom ofthe chart (ages are rounded offto the
nearest ten years). Next, findthe three numbersabove
your age; the three numbersare your"training zone."
The lowestnumber isthe recommendedheart rate for
fat burning;the middle number is the recommended
heart rate for maximum fat burning;and the highest
number is the heart rate for aerobic exercise.
Fat Burning
To burn fat effectively,you must exercise at a relative-
ly low intensity level for a sustained period of time.
Dudng the first few minutes of exercise, your body
uses easily accessible carbohydrate calones 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 or the middle number 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 exercise
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 the following three parts:
A warm-up, consisting of 5 to 10 minutes of stretching
and lightexercise.A properwarm-up increases your
bodytemperature, heart rate, and circulationin prepa-
rationfor exercise.
Training zone exercise, consistingof 20 to 30 min-
utesof exercisingwith yourheart rate in yourtraining
zone. (During the firstfew weeks of yourexercise pro-
gram, do not keep yourheart rate in yourtraining
zone for longerthan 20 minutes.)
A cool-down, with 5 to 10 minutesof stretching.This
willincrease the flexibilityof your musclesand will
help to preventpost-exerciseproblems.
EXERClSE FREQUENCY
To maintain or improveyourcondition,plan three work-
outs each week, with at leastone day of rest between
workouts.After a few monthsof regularexercise,you
may complete up to fiveworkoutseach week, if
desired.
The key to success ismake exercise a regularand
enjoyable part ofyour everyday life.
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