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, start slowly and increase your workout time gradually. Increase your workout intensity gradually by monitoring your heart rate while you exercise.
Remember to follow these essentials:
Have your doctor review your training and diet programs.
Begin your training program slowly with realistic goals that have been set by you and your physician.
Warm up before you exercise and cool down after you work out.
Take your pulse periodically during your workout and strive to stay within a range of 60% (lower intensity) to 90% (higher intensity) of your maximum heart rate zone. Start at the lower intensity, and build up to higher intensity as you become more aerobically fit.
If you feel dizzy or lightheaded you should slow down or stop exercising.
Initially you may only be able to exercise within your target zone for a few minutes; however, your aerobic capacity will improve over the next six to eight weeks. It is important to pace yourself while you exercise so you don't tire too quickly.
To determine if you are working out at the correct intensity, use a heart rate monitor or use the table below. For effective aerobic exercise, your heart rate should be maintained at a level between 60% and 90% of your maximum heart rate. If just starting an exercise program, work out at the low end of your target heart rate zone. As your aerobic capacity improves, gradually increase the intensity of your workout by increasing your heart rate.
Measure your heart rate periodically during your workout by stopping the exercise but continuing to move your legs or walk around. Place two or three fingers on your wrist and take a six second heartbeat count. Multiply the results by ten 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.
Target Heart Rate Zone Estimated by Age*
wrist pulse
Age | Target Heart Rate Zone | Average Maximum | |
Heart Rate 100% | |||
| |||
|
|
| |
20 years | 200 beats per minute | ||
25 years | 195 beats per minute | ||
|
|
| |
30 years | 190 beats per minute | ||
|
|
| |
35 years | 185 beats per minute | ||
|
|
| |
40 years | 180 beats per minute | ||
45 years | 175 beats per minute | ||
50 years | 170 beats per minute | ||
55 years | 165 beats per minute | ||
60 years | 160 beats per minute | ||
|
|
| |
65 years | 155 beats per minute | ||
70 years | 150 beats per minute |
*For cardiorespiratory training benefits, the American College of Sports Medicine recommends working out within a heart rate range of 55% to 90% of maximum heart rate. To predict the maximum heart rate, the following formula was used: 220 - Age = predicted maximum heart rate
15