CONDITIONING GUIDELINES
The following guidelines will help you to plan your
exercise program.Remember that proper nutrition
and adequate rest are essential for successfulresults.
EXERCISE INTENSITY
Whether your goal is to bum fat or to strengthenyour
cardiovascularsystem, the key to achievingthe
desiredresults is to exercise with the proper intensity.
The proper intensitylevel can be found by usingyour
heart rate as a guide. The chert below shows recom-
mended heart rates for fat burning,maximum fat
burning,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 e_
20 30 40 50 60 70 SO
To find the proper heart rote for you, firstfind your age
at the bottom line of the chart (ages are roundedoff to
the nearest ten years). Next, find the three numbers
above your age. The three numbersare your "training
zone." The lowest number is the recommended heart
rate for fat burning;the middle number is the recom-
mended heart rote for maximumfat bumiog; the high-
est number is the recommended heart rate for aerobic
exercise.
Fat Burning
To burn fat effectively,you must exercise at a relative-
ly low intensitylevelfor a sustained period of time.
During the firstfew minutes of exercise, your body
uses easily accessible carbohydratecalories for ener-
gy. Only after the firstfew minutesof exercise does
your body begin to use stored fat caloriesfor energy.
If your goal is to burn fat, adjust the intensityof your
exercise until your heert rate is near the lowestnum-
her in your training zone as you exercise. For maxi-
mum fat burning, adjustthe intensityof your exercise
untilyour heart rate is near the middlenumber in your
training zone as you exercise.
Aerobic Exercise
If your goal is to strengthenyour cardiovascular sys-
tem, your exercise must be "aerobic." Aerobic exer-
cise is activitythat requires large amounts of oxygen
for prolongedperiods of time. This increases the
demand on the heart to pump bloodto the muscles,
and on the lungsto oxygenate the blood.For aerobic
exercise, adjust the intensityof your exercise until
your heart rate is near the highest number in your
training zone.
HOW TO MEASURE YOUR HEART RATE
To measure your
heart rate, first
exercise for at least
four minutes.Then,
stop exercising and
place two fingers
on your wrist as
shown. Take a six-
second heartbeat
count, and multiplythe result by 10 to find your heart
rate. For example, if your six-secondheartbeat count
is 14, your heart rate is 140 beats per minute. (A six-
second count is used because your heart rate will
drop rapidlywhen you stop exercising.)
WORKOUT GUIDELINES
Each workout shouldinclude the followingthree parts:
A warm-up, consisting of 5 to 10 minutesof stretching
and lightexercise. A proper warm-up increases your
body temperature, heart rate, and circulationin prepa-
rationfor exercise.
Training zone exercise, consistingof 20 to 30 min-
utes of exercisingwith your heart rote in your training
zone. Note: Dudng the firstfew weeks of your exer-
cise program, do not keep your heart rate in your
trainingzone for longer than 20 minutes.
A cool-down, with 5 to 10 minutesof stretching.This
will increase the flexibilityof your musclesand will
help to prevent post-exerciseproblems.
12
(16 pages)
Manymanuals.com
Manymanuals.de
Manymanuals.fr
Manymanuals.it
Manymanuals.pl
Manymanuals.cz
Manymanuals.es
Manymanuals-pt.com
Comments to this Manuals