The three components of a successful cardiovascular exercise program are:
•Frequency
•Intensity
•Time
In terms of frequency, you should try and exercise at least three times per week and no more than five times per week. Preferably you should try to exercise every other day to give your body a days rest
The intensity of each workout refers to how hard you feel your working and can be measured by your heart rate. Depending on your fitness goals, exercise between 55% and 90% of your maximum heart rate. A simple way of estimating your maximum heart rate is by subtracting your age from
220.As a general rule of thumb, if your fitness objective is to lose weight, you will want to keep your heart rate at between 60% and 75% of your maximum heart rate. If your objective is improved aerobic performance keep your heart rate between 75% and 85% of your maximum heart rate.
TARGET HEART RATE CHART
100% | 200 | 195 | 190 |
|
|
|
|
|
|
|
|
| 185 |
|
|
|
|
|
| ||
|
|
| 180 |
|
|
|
|
| ||
|
|
|
| 175 |
|
|
|
| ||
|
|
|
|
| 170 |
|
|
| ||
|
|
|
|
|
| 165 |
|
| ||
85% | 170 |
|
|
|
|
| 160 |
| ||
166 |
|
|
|
|
| 155 | ||||
162 |
|
|
|
|
| |||||
|
| 157 |
|
|
|
|
| |||
|
|
|
| 153 | 149 |
|
|
|
| |
75% |
|
|
|
| 145 |
|
|
| ||
150 | 146 |
|
|
| 140 |
|
| |||
143 | 139 |
|
| 136 | 132 | |||||
|
| 135 |
|
| ||||||
|
|
| 131 |
|
| |||||
|
|
|
|
| 128 |
|
|
| ||
|
|
|
|
|
| 124 |
|
| ||
|
|
|
|
|
|
| 120 |
| ||
60% |
|
|
|
|
|
|
| 116 | ||
120 |
|
|
|
|
|
|
| |||
117 |
|
|
|
|
|
|
| |||
114 | 111 |
|
|
|
|
|
| |||
|
| 108 |
|
|
|
|
| |||
|
|
| 105 | 102 |
|
|
| |||
|
|
|
|
| 99 |
|
| |||
|
|
|
|
|
| 96 |
| |||
|
|
|
|
|
|
| 93 | |||
|
|
|
|
|
|
|
|
| ||
| 20 | 25 | 30 | 35 | 40 | 45 | 50 | 55 | 60 | 65 |
|
|
|
|
| AGE |
|
|
|
| |
Increased Performance Range
Aerobic Training Range
Weight Loss Training Range
Heart Rate BPM
To achieve benefits from your workout, your workout time should be at least 20 minutes per session. If you are trying to lose weight focus on longer (more than 30 minutes) less intense workouts, to improve your aerobic performance focus on shorter more intense workouts.
As a rule of thumb when your exercising, if your having trouble completing a sentence, you are working too hard. When exercising, you should be able to speak freely without gasping for air.
6
