Image Fitness 833 English Manual - Page 9

Conditioning, Guidelines

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.CONDITIONING GUIDELINES The following guidelines will help you to plan and regulate a personal fitness program. Remember that adequate rest and good nutrition are essential to the success of your fitness program. Before beginning this or any exercise program, consult your physician. EXERCISE INTENSITY To maximize the benefits of exercising, your level of exertion must exceed mild demands, while falling short of causing breathlessness and fatigue. The proper level of exertion can be found using the heart rate as a guide. For effective aerobic exercise, the heart rate must be maintained at a level between 70% and 85% of your maximum heart rate. This is called your "training zone." You can find your training zone using the table to the right. Training zones are given for both unconditioned and conditioned persons according to age. Use the column that is appropriate for you. During the first few weeks of your exercise program, keep your heart rate near the low end of your training zone. Over the course of a few months, gradually increase your heart rate until it is near the high end of your training zone. As your condition improves, a greater workload will be required in order to raise your heart rate to the proper level. TRAINING ZONES (Beats/Min) Age Unconditioned Conditioned 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 To measure your heart rate, stop exercising and place two fingers on your wrist as shown. Carefully take a six-second heart beat count, and multiply the result by 10 to find your heart rate. For example, if your six-second heart beat count is 14, your heart rate is 140 beats per minute. A six-second count is used because your heart rate will drop rapidly after you stop exercising. Compare your heart rate to your training zone, and alter your level of exertion as necessary. WORKOUT GUIDELINES Each workout should consist of three basic parts: a warm-up, 20-30 minutes of training zone exercise, and a cool-down. Warming up prepares the body for strenuous exercise by increasing circulation, delivering more oxygen to the muscles and raising the body temperature. 5-10 minutes of stretching or light calisthenics will provide a good warm-up. After warming up, begin exercising at a light pace. After a few minutes, increase the intensity of your exercise to raise your heart rate to your training zone for 20-30 minutes. Always end your workouts with 5-10 minutes of stretching to cool down. This will help to offset muscle contractions and other problems caused when you stop exercising suddenly. To maintain or improve your condition, you must work out 2-3 times per week following the pattern described above. A day of rest between workouts is recommended. After several months of exercise, the number of workouts can be increased to 4-5 per week. The key to success is CONSISTENCY. 9

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.CONDITIONING
GUIDELINES
The
following
guidelines
will
help
you
to
plan
and
regulate
a
personal
fitness
program.
Remember
that
adequate
rest
and
good
nutrition
are
essential
to
the
success
of
your
fitness
program.
Before
beginning
this
or
any
exercise
program,
consult
your
physician.
EXERCISE
INTENSITY
To
maximize
the
benefits
of
exercising,
your
level
of
exertion
must
exceed
mild
demands,
while
falling
short
of
causing
breathlessness
and
fatigue.
The
proper
level
of
exertion
can
be
found
using
the
heart
rate
as
a
guide.
For
effective
aerobic
exercise,
the
heart
rate
must
be
maintained
at
a
level
between
70%
and
85%
of
your
maximum
heart
rate.
This
is
called
your
"training
zone."
You
can
find
your
training
zone
using
the
table
to the
right.
Training
zones
are
given
for
both
unconditioned
and
conditioned
persons
according
to
age.
Use
the
column
that
is
appropriate
for
you.
During
the
first
few
weeks
of
your
exercise
program,
keep
your
heart
rate
near
the
low
end
of
your
training
zone.
Over
the
course
of
a
few
months,
gradually
increase
your
heart
rate
until
it
is
near
the
high
end
of
your
training
zone.
As
your
condition
improves,
a
greater
workload
will
be
required
in
order
to
raise
your
heart
rate
to
the
proper
level.
To
measure
your
heart
rate,
stop
exercising
and
place
two
fingers
on
your
wrist
as
shown.
Carefully
take
a
six
-second
heart
beat
count,
and
multiply
the
result
by
10
to
find
your
heart
rate.
For
example,
if
your
six
-second
heart
beat
count
is
14,
your
heart
rate
is
140
beats
per
minute.
A
six
-second
count
is
used
because
your
heart
rate
will
drop
rapidly
after
you
stop
exercising.
Compare
your
heart
rate
to
your
training
zone,
and
alter
your
level
of
exertion
as
necessary.
WORKOUT
GUIDELINES
TRAINING
ZONES
(Beats/Min)
Age
Unconditioned
Conditioned
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
Each
workout
should
consist
of
three
basic
parts:
a
warm-up,
20-30
minutes
of
training
zone
exercise,
and
a
cool
-down.
Warming
up
prepares
the
body
for
strenuous
exercise
by
increasing
circulation,
delivering
more
oxygen
to
the
muscles
and
raising
the
body
temperature.
5-10
minutes
of
stretching
or
light
calisthenics
will
provide
a
good
warm-up.
After
warming
up,
begin
exercising
at
a
light
pace.
After
a
few
minutes,
increase
the
intensity
of
your
exercise
to
raise
your
heart
rate
to
your
training
zone
for
20-30
minutes.
Always
end
your
workouts
with
5-10
minutes
of
stretching
to
cool
down.
This
will
help
to
offset
muscle
contractions
and
other
problems
caused
when
you
stop
exercising
suddenly.
To
maintain
or
improve
your
condition,
you
must
work
out
2-3
times
per
week
following
the
pattern
described
above.
A
day
of
rest
between
workouts
is
recommended.
After
several
months
of
exercise,
the
number
of
workouts
can
be
increased
to
4-5
per
week.
The
key
to
success
is
CONSISTENCY.
9