SAFETY
2
Target Heart Rate Zone
220-your age =maximum heart zone
You do not want to workout at your maximum heart
rate. The recommended Heart Rate Zone is a
percentage of your maximum heart rate. Between
60% and 75% of your maximum heart rate.
Lower limit of Target Heart Rate Zone =maximum
heart rate X 0.6
Upper limit of Target Heart Rate Zone
=Maximum heart rate X0.75
(This is recommended by American Heart
Association. Before starting exercise program,
please consult your physician to understand your
physical situation)
TARGET HEART RATE ZONE
HOW OFTEN SHOULD YOU EXERCISE:
You should exercise three to four times a week to improve your cardiovascular and muscle fitness.
HOW HARD SHOULD YOU EXERCISE:
Intensity of exercise is reflected in your heart rate. Exercise must be sufficiently rigorous to
strengthen
your heart muscle and condition your cardiovascular system. Only your doctor can
prescribe the targe
training heart range for you. Before starting any exercise program consult your
physician.
HOW LONG SHOULD YOU EXERCISE:
Sustained exercise conditions your heart, lungs and muscles. The longer you are able to sustain
exercise within your target heart range, the greater the aerobic benefits. To begin maintain 2~3
BEGINNER TREADMILL PROGRAM
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
EXERTION LEVEL
Easy
Easy
Moderate
Moderate
Moderate
Slightly higher or slightly lower
Add interval training
DURATION
6~12 minutes
10~16 minutes
14~20 minutes
18~24 minutes
22~28 minutes
20 minutes
3 minutes at moderate exertion with
3 minutes at higher exertion for
24 minutes
minutes of steady, rhythmic exercise, then check your heart rate.
