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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, however,
your aerobic fitness 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 fitness, 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.
EXERCISE INTENSITY
To maximise the benefits 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 find
your target zone in the table below.
During the first 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 fingers on your wrist. Take a six second heartbeat count and multiply
the results 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 until your heart rate is at the proper level.
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