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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.
WARNING: Before beginning this or any exercise
program, consult your physician. This Is especially
important for individuals over the age of 35 or
individuals with pre-existing health problems.
WHY EXERCISE?
Exemise has proven essential for good health and
general well-being. Regular padicipatton in a well-
rounded exercise program also results in a stronger
and more efficient head, improved respiratory function,
increased stamina and endurance, better weight
management 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
intensity level can be found by using your heart ret'e
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 exemtse.
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.
TRAINING ZONE (BEATS/MIN.)
AGE UNCONDmONED
2O 138-167
25 136-166
30 135-164
35 134-162
40 132-161
45 131-159
50 129-156
55 127-155
60 126-153
65 125-151
70 123-150
75 122-147
80 120-146
85 118-144
CONDITIONED
133-162
132-160
130-158
129-156
127-155
125-153
124-150
122-149
121-147
119-145
118-144
117-142
115-140
114-139
During the first few months of your exercise program,
keep your head 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.
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
intensityof your exercise.
WORKOUT GUIDELINES
A well-rounded workout includesthe following three
phases:
A warm-up phase, lasting 5 to 10 minutes. Begin with
slow, controlled stretcl_es,and progress to more
rhythmic stretches. This will increase the body
temperature, heart rate, and circulationin preparation
for strenuous exercise.
A cardiovascular phase, including20 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
contractions 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
exercise, you may complete up to five workouts each
week, if desired. Find the best time of day for your
workouts, and then stickwith it.
Remember, the key to success is to make exercise a
regular and enjoyable part of your everyday life.
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