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
To maximize the benefits of exercising, it is important
to exercise with the proper intensity. The proper inten-
sity 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 70% and
85% of your maximum heart rate as you exercise.
This is known as your training zone. You can find your
training zone in the table below. Training 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 training
zone as you exercise. After a few months, your heart
rate can be increased gradually until it is near the mid-
dle of your training zone as you exercise.
To measure
your heart
rate, stop
exercising and
place two fin-
gers on your
wrist. Take a
six-second
heartbeat
count, and
multiply the
result 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.
WORKOUT GUIDELINES
Each workout should consist of three basic parts: a
warm-up, 20 to 30 minutes of training zone exercise,
and a cool-down. Warming up prepares the body for
exercise by increasing circulation, delivering more
oxygen to the muscles and raising the body tempera-
ture. Begin each workout with 5 to 10 minutes of
stretching and light exercise to warm up. Then,
increase the intensity of your exercise to raise your
heart rate to your training zone for 20 to 30 minutes.
Breathe regularly and deeply as you exercise—never
hold your breath. Finish each workout with 5 to 10
minutes of stretching to cool down. This will increase
the flexibility of the muscles, and reduce soreness and
other post-exercise problems.
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. The key to success is to make exer-
cise a regular and enjoyable part of your everyday life.
20
138-167
133-162
25
136-166
132-160
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
AGE
UNCONDITIONED
TRAINING ZONE
(BEATS/MIN)
CONDITIONED
TRAINING ZONE
(BEATS/MIN)
CONDITIONING GUIDELINES
9
WARNING: Before beginning this or any exercise
program, consult your physician. This is espe-
cially important for persons over the age of 35 or
persons with pre-existing health problems.
