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CONDITIONING GUIDELINES
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
to work at your own pace. Ultimately, you'll be able to exercise continuously for 30 minutes. The better
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.
EXERCISE INTENSITY
the proper intensity. The proper intensity level can be found by using
rate should be maintained at a level between 70% and 85% of your
maximum heart rate as you exercise. This is known as your target zone.
for both unconditioned and conditioned persons according to age.
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
heart rate. For example, if your six-second heartbeat count is 14, your
heart rate is 140 beats per minute. (A six-seconds 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.
GB
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UNCONDITIONED
CONDITIONED
AGE
TARGET ZONE
TARGET ZONE
(BEATS/MINS)
(BEATS/MINS)
20
138-167
133-162
25
136-166
132-132
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
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