Sears 831.29723 - Manual (Page 11)

CONDITIONING GUIDELINES
The following guidelines wilt help you to plan your
exerdse program. Remember that proper nutdb'on
and adequate rest are essential for successful results.
EXERCISE INTENSITY
To maximize the benefits of exercising, it is important
to exercise with the proper intensity. The proper inten­
sity 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 70% and
857a of your maximum heart rate as you exercise.
This is known as your training zone. You can find your
training zone in the table below. Training zones are
listed for both unconditioned and conditioned persons
according to age.
Age
Training Zone
Unconditioned
(Beats/Min.)
Conditioned
(Beats/Min.)
20 138-167 133-162
25 136-166 132-160
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
During the first few months of your exercise program,
keep your heart rate near the low end of your training
zone as you exercise. After a few months, your heart
rate can be increased gradually until it is near the mid­
dle of your training zone as you exercise.
To measure
your heart rate,
stop exercising
and place two
fingers on your ‘
wrist as shown.
Take a six-sec­
ond heartbeat
count, and mul­
tiply the result
by 10 to find
your heart rale. For example, if your six-second heart­
beat count is 14, your heart rale is 140 beats per
minute. (A six-second count is used because your
heart rate will drop rapidly when you stop exercising.)
Adjust the intensity of your exercise unlii your heart
rate is at the proper level.
WORKOUT GUIDELINES
A well-rounded workout includes the following three
phases:
A warm-up phase, lasting 5 to 10 minutes. Begin
with slow, controlled stretches, and progress to more
rhythmic stretches to increase the body temperature,
heart rate and circulation in preparation for strenuous
exercise. Stretching also guards against muscle, ten­
don and ligament sprains. (See SUGGESTED
STRETCHES on page 13.)
A cardiovascular phase, including 20 to 30 minutes
of exercising with your heart rate in your training zone.
A cool-down phase, consisting of 5 to. 10 rnifiutes of
activity similar to that of the. warm-up pfiase.
Thorough stretching offsets'muscle contractions and
other.problems caused when you stop exercising sud­
denly. Stretching for increased flexibility is often most
effective during this phase. This phase should leave
you relaxed and comfortably tired.
Instead of wailing for a convenient time to exercise,
plan a specific time. The morning hours work well for
many, and the self-discipline required to rise early and
exercise often carries through the day to help
increase productivity in other areas. For some, exer­
cising before dinner initiates a period of winding down
from the day's activities. Whatever time you choose,
be consistent and slick with it.
To maintain or improve your condition, complete three
v/orkouts each week, with at least one day of rest
between workouts. After a few months of regular exer­
cise, you may complete up to five workouts each
week, if desired. Remember, the key to success is
CONSISTENCY.
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