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SPIN100-SB
CONDITIONING GUIDELINES
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 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 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.
For more information visit:
www.trojanhealth.co.za
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 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 doctor.
• Monitor your pulse frequently.
• Establish your target heart rate based on your age and condition.
Summary of Contents for SPIN 100
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