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3. Duncan, J., Gordon, N., et. al. OWomen walking for health and fitness. How much is enough?O Journal of the American Medical Association, 1991, 266(23):3295.9. 4. Paffenbarger, R., Hyde, R., et.al. OPhysical activity, all-cause mortality and longevity of college alumni.O New England Journal of Medicine, 1986, 314:605.613. 5. OBetter walking workouts.O University of California at Berkeley Wellness Letter, 1992, 8(12):4.5. 6. Fradin, K. Grimby, G., et. al. OWalking habits and health-related factors in a 70-year-old population,O Gerontology, 1991, 37(5):281.8. 7. Jones, P., Hardman, A., et. al. OInfluence of brisk walking on the broadband ultrasonic attenuation of the calcaneus in previously sedentary women aged 30.61 years.O Calcified Tissue International, 1991, 49(2):112.5. 8. Blair, S., Collingwood, T., et. al. OHealth Promotion for Educators: Impact on Health Behaviors, Satisfaction, and General Well- Being,O American Journal of Public Health, 1984, 74:147.49. 9. Cramer, S., Nieman D., et. al. OThe effects of moderate exercise training on psychological well-being and mood state in women.O Journal of Psychosomatic Research, 1991, 35(4.5):437.49. 10. Carroll, J., Pollack, M., et. al. OIncidence of injury during moderate and high intensity walking in the elderly.O Journal of Gerontology, 1992, 47(3):M61.6. 27 EXERCISE GUIDELINES WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for individuals over the age of 35 or individuals with preexisting health problems. The following guidelines will help you to plan your exercise program. RememberNthese are general guidelines only. For more detailed exercise information, obtain a reputable book or consult your physician. EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system, the key to achieving the desired results is to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. The chart below shows recommended heart rates for fat burning and aerobic exercise. To find the proper heart rate for you, first find your age near the bottom of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers above your age. The three numbers define your Otraining zone.O The lower two numbers are recommended heart rates for fat burning and the higher number is the recommended heart rate for aerobic exercise. To measure your heart rate, stop exercising and place two fingers on your wrist as shown. Take a six-second heartbeat count, and multiply the result by ten to find your heart rate. (A six-second count is used because your heart rate drops quickly when you stop exercising.) If your heart rate is too high or too low, adjust the speed or incline of the treadmill accordingly. Fat Burning To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for energy. Only after the first few minutes does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the speed or incline of the treadmill until your heart rate is near the lowest number in your training zone. For maximum fat burning, adjust the speed or incline of the treadmill until your heart rate is near the middle number in your training zone. Aerobic Exercise If your goal is to strengthen your cardiovascular system, your exercise must be Oaerobic.O Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time. This increases the demand on the heart to pump blood to the muscles and on the lungs to oxygenate the blood. For aerobic exercise, adjust the speed or incline of the treadmill until your heart rate is near the highest number in your training zone. WORKOUT GUIDELINES Each workout should include the following three parts: A Warm-upNStart each workout with 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate and circulation in preparation for exercise. Training Zone ExerciseNAfter warming up, increase the intensity of your exercise until your heart rate is in your training zone for 20 to 60 minutes. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise Nnever hold your breath. A Cool-downNFinish each workout with 5 to 10 minutes of stretching to cool down. This will increase the flexibility of your muscles and will help prevent post-exercise problems. Exercise Frequency To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts. After a few months, you may complete up to five workouts each week if desired. 28 SUGGESTED STRETCHES The correct form for several basic stretches is shown at the ri...