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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,
longer. It’s important to work at your own pace. Ultimately, you’ll be able to exercise continuously for
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.
EXERCISE INTENSITY
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.
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 2
For example, if your 6 second heartbeat count is 14, your heart rate is 140 beats per minute. (A 6 second
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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