Show your doctor has given you the figure out your maximum heart rate (beats per minute) This is arrived at by subtracting your age from 220 Then determine your target heart rate by multiplying your maximum heart rate by 70 percent The goal of your exercise program is to reach Once go-ahe- ad a stage of aerobic efficiency where you can sustain your target heart rate for 20 minutes But start out slowly and increase your fitness gradually While exercising check your heart rate periodically by counting your pulse for six seconds and adding a zero very workout should consist of a warm-u- p a cool-a and swim i main down necessary to prepare your body for the main swim It will loosen your muscles and accelerate your heart rate Your warmup 'should consist of stretching and light exercises (in or out of the water) and perhaps some easy swimming Your warm-u- p should constitute approximately 20 percent of your workout but should never take less than five minutes The main swim should constitute 20 minutes of a workout In the main swim you push your body just a little harder than A half-ho- warm-u- p is ur comfortable This builds your strength Most swimming programs are based on interval traina method in which ing swims are repeated on set time intervals For instance your main swim may include a set of two consecutive' is 50-yar- d swims freestyle each one beginning every two minutes Suppose you complete the first 50 yards in one minute You will then rest one minute before commencing the next swim Use the pool’s clock or a waterproof watch to time your swims and check your 50-yar- d pulse A consisting of slow relaxed laps and light exercises is necessary after your main swim to help your body gradually return to its resting state It should take three to five minutes or about 10 percent of a cool-dow- n 30-minu- Juna 28 as'' INATEST MSOMT PHtAfcfWST te workout And remember whenever you swim be careful and courteous and use rags tfvi common sense FAMILY WEEKLY - 1981 13 O TOTHE LEADING ORANGE JUICE U ORIMC fc the retailer General Foods Com wl reimburse you lor the tea value ot trits coupon ptus ?i tar hanokng il you receive iton the saw ot the specified product and upon request you submit evidence oi Purchase thereof satisfactory to General Foods Corp Coupon may not be assigned transferred or reproduced Customer mus’ pay any sales tax Vbd where prohibited taxed or restricted By law Good Only m U S A Pueno Rico and U S Gov t msta Cash yak 120t Coupon roll not be honored presented through outside agencies brows or others whs are not retail distnbgtors ot our merchandisa pr specifically authorized by us to present coupons tor redemption For redemption ot properly received and handed coupon niarl to Genent Foods Corp P0 Box 103 Kankaxee 110901 TbS Coupon pood Mly n purchase at product indicated Any ether we constitutes Fraud Lim I— 0A Coupon per djiC-x31 1M1 Coupon nairas t i ptctmkw CENERAL FOODS CORPORATION |