10
85% to Max
65% to 85%
55% to 65%
Up to 55%
How you begin your exercise programme depends on your physical condition. If you have been inactive for
several years or are severely overweight, you must start slowly and increase a few minutes per workout.
Initially, you may be able to exercise only for a few minutes in your target zone; however, your aerobic fitness
will improve over the next six to eight weeks.
Don’t be discouraged if it takes longer. It’s important to work
at your own pace. Ultimately,
you’ll be able to exercise continuously for 30 minutes. The better your aerobic
fitness, the harder you will have to work to stay in your target zone.
Please remember these essentials:
• Have your doctor review your training and diet programme to advise you of a workout routine you should
adopt.
• Begin your training programme slowly with realistic goals that have been set by you and your doctor.
• Monitor your pulse frequently. Establish your target heart rate based on your age and condition.
• Set up your equipment on a flat even surface at least 3 feet from walls and furniture.
Exercise intensity
To maximize the benefits of exercising, it is important to exercise with proper intensity. The proper intensity
level can be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate should
be maintained at a level between 65% and 85% of your maximum heart rate as you exercise. This is known as
your target zone. You can find your target zone in the table below.
200
180
160
140
120
100
80
25 30
35
40 45 50 55 60 70
Age
During the first few months of your exercise programme, keep your heart rate near the low end of your target
zone as you exercise. After a few months, your heart rate can be increased gradually until it is near the middle of
your target zone as you exercises.
To measure your heart rate, stop exercising but continue moving your legs or
walking around and place two fingers on your wrist. Take a six-second heartbeat
count and multiply the results by 10 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.
Exercising Information
Cardiovascular
performance
Intermediate aerobic
Effective fat burning
B
e
a
ts
pe
r
mi
nu
te
s
(
bp
m)
Before starting to exercise
