Exercise within your own capabilities
What level of heart rate do you have to maintain during your exercises? Ask your physician
to give you guidelines that are relevant for you.
Age
Heartbeat level
50-75%
(beats per minute)
Maximum heart
rate 100%
20
100-150
200
25
98-146
195
30
95-142
190
35
93-138
185
40
90-135
180
45
88-131
175
50
85-127
170
55
83-123
165
60
80-120
160
65
78-116
155
70
75-113
150
Copyright (c) 1997 American Heart Association
Warming-up – Cooling down
A successful exercise starts with a warm-up and is completed with a cool-down. Run through
all of the exercises two or three times a week and take a day off in between the exercise
days. After a few months you can extend the number of exercises to 5 to 6 times a week.
The warm-up is of crucial importance before starting your workout. You will be preparing your
body for the effort you are about to exert. In order to prevent muscle problems, you need to
cool down after the exercises. We recommend the following warm-up and cool-down
exercises.
Head exercises
Turn your head to the right and feel the tension in your neck. Turn
your chin up to the ceiling while opening your mouth. Turn your
head to the right and finally let it drop to your chest. Repeat this
exercise several times.
Shoulder exercises
Raise your left shoulder and then your right shoulder while you
are dropping your left shoulder down again at the same time.
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