30
www.viavito.com
Conditioning Guidelines.
The following guidelines will help you to
plan your exercise program and exercise
safely. Remember that proper nutrition
and adequate rest are essential for
successful results.
WARNING: Before beginning this or any
other exercise program consult your
doctor. This is especially important
for pregnant women and new mothers,
all people over the age of 35, and
those with medical problems such
as heart disease, high or low blood pres-
sure, injuries, joint problems,
obesity and asthma.
Why exercise?
Exercise has been proven essential for
good health and general wellbeing.
Regular exercise will:
• Relieve tension and stress
• Provide enjoyment and fun
• Stimulate the mind
• Help maintain stable weight
• Control appetite
• Boost self-image
• Improve muscle tone and strength
• Lower blood pressure
• Relieve insomnia
Target heart rate
work in the heart rate zone appropriate
to your age as stipulated below. Please note
this is a guide and your heart rate at rest and
level and other lifestyle factors as well as
your age. If you reach the recommended
beats per minute below and feel you’re
over-exerting yourself stop, rest and when
you feel recovered return to exercise
at a lower intensity.
TRAINING ZONE
AGE MIN/MAX (BPM)
20 133-167
25 132-166
30 130-164
35 129-162
40 127-161
125-159
50 124-156
55 122-155
60 121-153
65 119-151
70 118-150
75 117-147
80 115-146
85 114-144
To Next Page
