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EXERCISE GUIDELINES
These guidelines will help you to plan your exercise
program. For detailed exercise information, obtain a repu-
table book or consult your physician. Remember, 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, exercising at the proper intensity
is the key to achieving results. You can use your heart
rate as a guide to find the proper intensity level. The chart
below shows recommended heart rates for fat burning
and aerobic exercise.
To find the proper intensity level, find your age at the bot-
tom of the chart (ages are rounded off to the nearest ten
years). The three numbers listed above your age define
your “training zone.” The lowest number is the heart
rate for fat burning, the middle number is the heart rate
for maximum fat burning, and the highest number is the
heart rate for aerobic exercise.
Burning Fat—To burn fat effectively, you must exercise
at a low intensity level for a sustained period of time.
During the first few minutes of exercise, your body uses
carbohydrate calories for energy. 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 number in your training zone. For maximum
fat burning, exercise with your heart rate near the middle
number in your training zone.
Aerobic Exercise—If your goal is to strengthen your car-
diovascular system, you must perform aerobic exercise,
which is activity that requires large amounts of oxygen for
prolonged periods of time. For aerobic exercise, adjust
the intensity of your exercise until your heart rate is near
the highest number in your training zone.
WORKOUT GUIDELINES
Warming Up—Start with 5 to 10 minutes of stretch-
ing and light exercise. A warm-up increases your body
temperature, heart rate, and circulation in preparation for
exercise.
Training Zone Exercise—Exercise for 20 to 30 minutes
with your heart rate in your training zone. (During the
first few weeks of your exercise program, do not keep
your heart rate in your training zone for longer than 20
minutes.) Breathe regularly and deeply as you exercise ;
never hold your breath.
Cooling Down—Finish with 5 to 10 minutes of stretching.
Stretching increases the flexibility of your muscles and
helps to prevent post-exercise problems.
EXERCISE FREQUENCY
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. Remember, the key to success is to make exer-
cise a regular and enjoyable part of your everyday life.
WARNING:
Before beginning this
or any exercise program, consult your physi-
cian. This is especially important for persons
over age 35 or persons with pre-existing
health problems.
The heart rate monitor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The heart rate monitor is
intended only as an exercise aid in determin-
ing heart rate trends in general.
