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 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.
• Set up your equipment on a flat even surface at least 3 feet from
walls and furniture.
EXERCISE INTENSITY
To maximize 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 head 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.
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