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 in-between workouts.
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.
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
60%
75%
85%
100%
Increased Performance Range
Aerobic Training Range
Weight Loss Training Range
Heart Rate BPM
20 25 30 35 40 45 50 55 60 65
AGE
200
200
170
170
150
150
120
120
195
195
166
166
146
146
117
117
190
190
162
162
143
143
114
114
185
185
157
157
139
139
111
111
180
180
153
153
135
135
108
108
175
175
149
149
13
131
10
105
170
170
145
145
128
128
102
102
165
165
140
140
124
124
99
99
160
160
136
136
12
120
96
155
155
132
132
116
116
93
TARGET HEART RATE CHART
