Case History
Kelly didn’t like jogging, but wanted to do a variety of exercis-
es. After walking regularly for more than a year, she joined an
aerobics class. She continued to wear her heart monitor, walk-
ing three days a week and going to aerobics three days. After a
few months, when the weather turned cold, she bought a sta-
tionary bike and rode it instead of walking, only venturing out-
doors to walk if the temperature was tolerable. In time, Kelly
had no need for her heart monitor; she only was able to get her
heart rate to about 130 despite her maximum aerobic level
being 145 beats per minute. She still performed her MAF Test,
but at a lower heart rate. Kelly was very happy maintaining her
activity at this level.Basic Training
For many people, just exercising to be fit and healthy isn’t enough. At
some point in time this type of casual exercise program crosses over
to a training program. Some people train to reach a certain goal, such
as walking or running a certain distance or climbing a mountain.
Others want to be competitive. While this information goes beyond
the scope of this book, here are some basic training guidelines for
those who wish to go beyond casual exercise:
- Take at least one or two days off per week for rest and
recovery. - Once per week, if time allows, do two workouts in one
day, preferably one in the morning and one in the
evening. Both should be relatively easy, below the maxi-
mum aerobic level. - Once per week, do one longer-than-normal workout.
If after several weeks of building aerobic base your MAF Tests are
continuing to show improvement, you may wish to add some anaer-
obic activity. Many people benefit by performing some anaerobic
activity, as long as the aerobic system is well developed first, though
for some with a high stress level, maintaining an aerobic schedule
throughout the year works well. Anaerobic exercise may include lift-
222 • IN FITNESS AND IN HEALTH