6
PLANNING YOUR EXERCISE
Your optimal exercise zone
Intensity, duration and frequency are three essences of all your
exercises. Select your exercise zone in accordance with the
target of your exercise (weight loss, maintaining your physical
constitution or improving your physical constitution)
According to reference from the ACSM (American College of
Sports Medicine) there are several heart rate levels:
% your personal MHR
intensity
up to 35
very light
35 - 54
light
55 - 69
moderate
70 - 89
hard
90 and over up to
very hard
100
maximum
The tables below contain data on the frequency, intensity and
duration of exercise as a function of the exercise target:
Beginner of exercise:
Week
Frequency
Duration
Intensity
(times/week)
(minutes)
1 - 2
3
13 - 20
Moderate
1 - 2
3 - 4
20 - 30
Moderate
Lose weight:
Week
Frequency
Duration
Intensity
(times/week)
(minutes)
3 - 5
3 - 5
30 - 45
Light
3 - 5
3 - 5
45 - 60
Moderate
3 - 5
3 - 5
90 - 120
Moderate
Maintain your physical condition:
Week
Frequency
Duration
Intensity
(times/week)
(minutes)
-
3 - 5
30 - 45
Hard
