2. Determine your target
Target: Moderate Activity and Weight
Management
Duration:
30 min
h (even up to 2 hrs)
Frequency:
3-5 times a week (even daily)
Target group: beginners, sedentary, overweight,
rehabilitators
To achieve this target, exercise is easy-paced
and causes only slight breathlessness and
sweating. Choose this target if your goal is to
improve overall wellness and cardiovascular
health.
Target: Improved Fitness and
Increased Performance
Duration:
30 min
h (even up to 2 hrs)
Frequency:
3-5 times a week (even daily)
Target group: Persons who are already
exercising and have no health
problems.
3.
Find the right Target Zone
The following Target Range Chart helps you to
keep yourself in the right Target Zone.
Per
M i n u t e
To achieve this target, exercise is intermediate or
heavy paced and it causes clear breathlessness
and sweating. Choose this target if your goal
IS
to
increase your endurance capacity and fitness
performance.
How to find the right Target Zone ?
a) Locate your age.
b) Locate the target, which you just determined.
Each target is shaded differently.
c) Read up from your age to the target you chose.
d) Draw a straight line from the upper edge of the
target to the left and you find the Upper Limit
of your Target Zone.
e) Then draw another straight line from the lower
edge of the target to the left and you find the
Lower
for your Target Zone.
f) You have now found your Target Zone. As you
exercise, make sure that your heart rate stays
within the Target Zone (between the Lower
Limit and Upper
you selected to get
maximum benefit from your workout.
4. Recommended structure of an
exercise session
each workout slowly and give your body a
chance to warm up for at least 5 minutes so that
your heart rate is below your Target Zone.
