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EXERCISE INTENSITY
To maximise the benefits of exercising, it is important to exercise with the proper intensity. The proper intensity
level can be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate should be
maintained at a level between 65% and 85% of your maximum heart rate as you exercise. This is known as your
target zone. You can find your target zone in the table below.
During the first few months of your exercise program, keep your heart rate near the low end of your target zone as
you exercise. After a few months, your heart rate can be increased gradually until it is near the middle of your
target zone as you exercise.
To measure your heart rate, stop exercising but continue moving your legs or walking around and place two fingers
on your wrist. Take a six second heartbeat count and multiply the results by 10 to find your heart rate. For
example, if your six second heartbeat count is 14, your heart rate is 140 beats per minute. (A six second count is
used because your heart rate will drop rapidly when you stop exercising).
Adjust the intensity of your exercise until your heart rate is at the proper level.
For more information visit:
www.trojanhealth.co.za
CONDITIONING GUIDELINES
Summary of Contents for BODY BLASTER
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