Trojan PACE 360 - CONDITIONING GUIDELINES; EXERCISE INTENSITY AND TARGET HEART RATE

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7. 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tness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tness,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at,evensurfaceatleast3feetfromwallsandfurniture.
EXERCISE INTENSITY
Tomaximizethebenets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ndyourtarget
zoneinthetablebelow.
Duringtherst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ngerson
yourwrist.Takeasix-secondheartbeatcountandmultiplytheresultsby10tond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.
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