EXERCISING IN
YOUR TARGET
ZONE
WARMING
COOL DOWN
HEAD
ROLLS
How fast should your heart beat
during aerobic exercise? Fast
enough to reach and stay in its
“target zone”, a range of beats
per minute that is largely deter-
mined by our age and physical
condition. To determine your
target zone, consult the chart we
provide.
A successful exercise program
consists of a warm-up, aerobic
exercise, and a cool-down. Do
the entire program at least two
or preferably three times a week,
resting for a day between work-
outs. After several months you
can increase your workouts to
four or five times per week.
Warming up is an important part
of your workout, and should
begin every session. It prepares
your body for more strenuous
exercise by heating up and
stretching out your muscles. At
the end of your workout, repeat
these exercises to reduce sore
muscle problems. We suggest
the following warm-up and cool-
down exercises:
Rotate your head to the right for
one count, feeling the stretch up
the left side of your neck. Next
rotate your head back for one
count, stretching your chin to
the ceiling and letting your
mouth open. Rotate your head to
the left for one count, and final-
ly, drop your head to your chest
for one count.
21
Age
Target HR Average
Zone Maximum
50-75% Heart Rate
(Beats Per 100%
Minute)
20 years
100-150
200
25 years
98-146
195
30 years 95-142
190
35 years 93-138
185
40 years 90-135
180
45 years 88-131
175
50 years 85-127
170
55 years 83-123
165
60 years 80-120
160
65 years 78-116
155
70 years 75-113
150
COPYRIGHT C 1997 AMERICAN HEART ASSOCIATION
