Sears 831.28742 - Manual (Page 9)

CONDITIONING GUIDELINES
The following guidelines will help you to plan your
exercise program. Remember that proper nutrition and
adequate rest are essential for successful results.
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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
85% 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
UNCONDITIONED
TRAINING ZONE
(BEATS/MIN)
CONDITIONED
TRAINING ZONE
(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 fin­
gers on your
wrist. Take a
six-second
heartbeat
count, and
multiply the
result by 10 to find your heart rate. For example, if
your six-second heartbeat count is 14, your heart rate
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
untii your heart rate is at the proper level.
WORKOUT GUIDELINES
A well-rounded workout should include the following
three phases:
A warm-up phase, lasting 5 to 10 minutes. Begin with
slow, controlled stretches, and progress to more rhyth­
mic stretches to increase the body temperature, heart
rate and circulation in preparation for strenuous exer­
cise. Stretching also guards against muscle, tendon
and ligament sprains.
A cardiovascular phase. Including 20-30 minutes of
exercising with your heart rate in your training zone.
A cool-down phase, consisting of 5-10 minutes of
stretching. Thorough stretching offsets muscle con­
tractions and other problems caused when you stop
exercising suddenly. Stretching for increased flexibility
is often most effective during this phase. This phase
should leave you relaxed and comfortably tired.
After a few months of regular exercise, you may com­
plete up to five workouts each week, if desired.
Remember, the key to success is make exercise a
regular and enjoyable part of your everyday life.