All exercises do not give you the same conditioning benefits for your heart and lungs. There are three different types of activities.

TYPE 1: Exercises that do condition heart and lungs.

Cross-Country Skiing 

Hiking (uphill)

Ice Hockey 

Jogging

Jumping Rope 

Rowing

Running in Place 

Stationary Cycling

These exercises are naturally very vigorous. They need to be done for at least 15 minutes, three times a week. Then they will condition your heart and lungs, burn off a lot of calories, and give you many other benefits such as more energy and greater resistance to stress.

TYPE 2: Exercises that can condition heart and lungs if done briskly.

Bicycling 

Downhill Skiing

Basketball 

Calisthenics

Field Hockey 

Handball

Racquetball 

Soccer

Squash 

Swimming

Tennis (singles) 

Walking

These activities are moderately vigorous but can be excellent conditioners, if done briskly for at least 30 minutes, three times a week. When done briskly, they give the same benefits as the type 1 activities.

TYPE 3: Exercises that do not condition heart and lungs.

Baseball 

Bowling

Football Golf (on foot or by cart)

Softball 

Volleyball

These activities by nature are not vigorous or sustained. They still have certain benefits-they can be enjoyable, help improve coordination and muscle tone, and help relieve tension. However, they neither condition the heart and lungs nor burn off many calories.

The Key to Success

The key to a successful exercise program is choosing an activity (or activities) that you will enjoy. Here are some questions that can help you choose the right kind of exercise for you:

1 .How physically fit are you?

2. How old are you?

3. What benefits do you want from exercising?

4. Do you like to exercise alone or with other people?

5. Do you prefer to exercise outdoors or in your home?

6. How much money are you willing to spend for sports equipment or facilities?

7. When can you best fit the activity into your schedule?

By choosing activities you like, you will be much more likely to exercise regularly, keep on exercising, and enjoy its many benefits.

Should I consult a doctor before I start exercising?

Most people do not need to see a doctor before they start since a gradual, sensible exercise program will have minimal health risks. However, there are some people who should seek medical advice. To find out if you should consult a doctor before you start, use the following check list.

Mark those items that apply to you:

1. Your doctor said you have heart trouble, a heart murmur, or you have had a heart attack.

2. You frequently have pains or pressure -in the left or midchest area, left neck, shoulder, or arm-during or right after you exercise.

3. You often feel faint or have spells of severe dizziness.

4. You experience extreme breathlessness after mild exertion.

5. Your doctor said your blood pressure was too high and is not under control. Or you don't know whether or not your blood pressure is normal.

6. Your doctor said you have bone or joint problems such as arthritis.

7. You are over age 60 and not accustomed to vigorous exercise.

8. Your father, mother, brother, or sister had a heart attack before age 50.

9. El You have a medical condition not mentioned here which might need special attention in an exercise program. (For example, insulin-dependent diabetes.)

If you've checked one or more items, talk to your doctor before you start. If you've checked no items, you can start on a gradual, sensible exercise program tailored to your needs.

How do I pace myself?

Build up slowly. No matter where you begin, you will be able to build up your exercise time or pace as your body becomes more fit. You can find out how hard to exercise by keeping track of your heart rate. Your maximum heart rate is the fastest your heart can beat. The best activity level is 60-75 percent of this maximum rate. This 60-75 percent range is called your heart rate Target Zone.

When you begin your exercise program, aim for the lower part of your heart rate Target Zone (60 percent) during the first few months. As you get into better shape, gradually build up to the higher part of your Target Zone (75 percent). After 6 months or more of regular exercise, you can exercise at up to 85 percent of your maximum heart rate-if you wish. However, you do not have to exercise that hard to stay in good condition.

To find your heart rate Target Zone, look for the age category closet to your age and read the line across. For example, if you are 43, the closet age on the chart is 45; your heart rate target zone is 1 23-172 beats per minute.

Your maximum heart rate is usually 220 minus your15 age. However, the above figures are averages and should be used as general guidelines.

To see if you are within your heart rate Target Zone, take your pulse immediately after you stop exercising. Count it for 30 seconds and multiply by two. If your pulse is below your Target Zone, exercise a little harder the next time. If you're above your Target Zone, exercise a little easier. And if it falls within the Target Zone, you're doing fine. Once you're exercising within your Target Zone, you should check your pulse at least once each week during the first three months and periodically thereafter.

Each exercise session should last from about 25 to 40 minutes and include: 5 min. Warm Up

15-30 min. Exercising in Your Heart Rate Target Zone (1 5 to 30 minutes is your goal-begin with a shorter period and build up gradually)

5 min. Cool Down

25-40 min. Total

[Reprinted from U.S. Department of Health and Human Services, Public Health Service] 

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