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Warning!
If you have any questions or concerns about your target heart rate consult your physician. Medications may affect your heart rate. Stop exercise if: you feel faint or dizzy, acute illness (cold or fever), any pain or tightness in your chest, an irregular heartbeat, of if you exceed your maximum heart rate set by your physician.
Exercise Practice Procedures | Workout | Cool Down |
A good
Note: The older you are, the longer your
Workout: Brisk and Rhythmic Exercise
A workout trains your heart, lungs, and muscles to be more efficient. Increase exercise in response to your heart rate to train and strengthen your cardiovascular system. Concentrate on moving your arms and legs smoothly. Walking naturally and avoid jerking motions like pulled muscles, sprained joints, and loss of balance.
If you cannot sustain 12 continuous minutes in your target heart rate zone, then, exercise several times a day to get into habit. Try to reach and main- tain
If you can sustain 12 but not 20 continuous minutes of exercise in your target heart rate zone:
•Exercise
•Try to reach and maintain
with moderate rhythmic exercises.
• Begin with 12 continuous minutes. Increase your time by one to two minutes per week until you can sustain 20 continuous minutes.
If you can sustain 20 minutes continuously in your target heart rate zone, begin to increase the length and intensity of your workout.
• Exercise
• Try to reach and maintain 70~85% of your maximum heart rate with moderate to somewhat hard exercise.
• Exercise
WARNING:
These strategies are intended for average healthy adults. If you have pain