21
exercise Tips and guidelines
HOW HARD?
How hard you work out is determined by your goal. Regardless of your fitness goals, always begin
an exercise program at low intensity. Aerobic exercise does not have to be painful to be beneficial!
There are two ways to measure your exercise intensity. The first is by evaluating your perceived
exertion level and the second is by monitoring your heart rate.
During exercise, if you cannot maintain a conversation without gasping, you are working too hard.
A good rule of thumb is to work to the point of exhilaration, not exhaustion. If you cannot catch your
breath, it is time to slow down. Always be aware of other warning signs to overexertion.
To monitor your heart rate you can use a pulse monitor or take your pulse with your fingers. Pulse
monitors are convenient tools for monitoring your heart rate. How-ever, these values are for refer-
ence only. You should always listen to your body first.
You can measure your pulse with your fingers by placing your first two fingers lightly over the blood
vessel (carotid artery) on your neck located next to your Adam’s apple. Count your pulse for ten
seconds and multiply by six. This figure is your heart rate in beats per minute (bpm). Compare this
number to the Target Heart rate zone for your age group.
TARGET HEART RATE
The most common method for calculating your target
heart rate is to find your maximum heart rate.
The standard formula for this is:
220 - your age = m
aximum
h
eart
r
ate
.
You DO NOT want to workout at your maximum heart rate.
You want to workout in your target heart rate zone.
Your target heart rate zone is a percentage of your
maximum heart rate. The American Heart Association
recommends working out at a target heart rate zone
of between 60% - 75% of your maximum heart rate.
If you are just beginning an exercise program,
exercise near or below the lower limit of your target zone.
l
ower
t
arget
Z
one
l
imit
= m
aximum
h
eart
r
ate
x
0.60
u
PPer
t
arget
Z
one
l
imit
= m
aximum
h
eart
r
ate
x
0.75
If you experience chest pains, nausea, dizziness or shortness of breath, stop exercising im-
mediately and consult your physician before continuing any workouts!
Age
Target Zone
20
120 ~ 150
25
117 ~ 146
30
114 ~ 142
35
111 ~ 138
40
108 ~ 135
45
105 ~ 131
50
102 ~ 127
55
99 ~ 123
60
96 ~ 120
65
93 ~ 116
70
90 ~ 113
TARGET HEART RATE
