Exercising in your target zone
How fast should your heart beat during
aerobic exercise? Fast enough to reach
and stay in its “target zone”, a range of beats
per minute that is largely determined by our
age and physical condition. To determine
your target zone, consult the chart we
provide.
Warming cool down
A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down.
Do the entire program at least two or preferably three times a week, resting for a day
between workouts. After several months, you can increase your workouts to four or five
times per week. Warming up is an important part of your workout, and should begin every
session. It prepares your body for more strenuous exercise by heating up and stretching
out your muscles. At the end of your workout, repeat these exercises to reduce sore
muscle problems. We suggest the following warm-up and cool-down exercises:
Head rolls
Rotate your head to the right for one count, feeling the
stretch up the left side of your neck. Next, rotate your
head back for one count, stretching your chin to the
ceiling and letting your mouth open. Rotate your head to
the left for one count, and finally, drop your head to your
chest for one count.
Shoulder lifts
Lift your right shoulder up toward your ear for one count.
Then lift your left shoulder up for one count as you lower
your right shoulder.
15
