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Important Information 24
Warning!
If you have any questions or concerns about your target heart rate consult your physician. Medications may affect your heart rate. Stop exercise if:
you feel faint or dizzy, acute illness (cold or fever), any pain or tightness in your chest, an irregular heartbeat, of if you exceed your maximum heart
rate set by your physician.
Exercise Practice Procedures
Warm-Up Workout Cool Down
A good warm-up will help you perform better and will decrease the aches and pains. The warm-up prepares your muscles for exercise and allows
your oxygen supply to ready itself for what is to come. Experience tells us that muscles perform best when they are warmer than normal body tem-
perature. This normally takes about 5-10 minutes when you begin to perspire on your brow and breathe more deeply.
Note: The older you are, the longer your warm-up period should be.
Workout: Brisk and Rhythmic Exercise
A workout trains your heart, lungs, and muscles to be more efficient. Increase exercise in response to your heart rate to train and strengthen your
cardiovascular system. Concentrate on moving your arms and legs smoothly. Walking naturally and avoid jerking motions like pulled muscles,
sprained joints, and loss of balance.
If you cannot sustain 12 continuous minutes in your target heart rate zone, then, exercise several times a day to get into habit. Try to reach and main-
tain 60-65% of your maximum heart rate. Alternate exercise with periods of rest until you can sustain 12 continuous minutes of exercise at 60-65%
of your maximum heart rate. Best start with a target of 3-4 minutes, then, increase it gradually.
If you can sustain 12 but not 20 continuous minutes of exercise in your target heart rate zone:
Exercise 3-5 days a week. Rest at least two days per week.
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Try to reach and maintain 65-70% of your maximum heart
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rate with moderate rhythmic exercises.
Begin with 12 continuous minutes. Increase your time by
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one to two minutes per week until you can sustain 20
continuous minutes.
If you can sustain 20 minutes continuously in your target heart rate zone,
begin to increase the length and intensity of your workout.
Exercise 4-6 days a week or on alternate days.
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Try to reach and maintain 70~85% of your maximum heart
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rate with moderate to somewhat hard exercise.
Exercise 20-30 minutes.
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(MHR) = Maximum Heart Rate
(THR) = Target Heart Rate
220 - age = maximum heart rate (MHR)
MHR x .60 = 60% of your maximum heart rate.
MHR x .75 = 75% of your maximum heart rate.
For example, if you are 30 years old, your calculations will be as follows:
220 - 30 = 190
190 x .60 = 114 (low end or 60% of MHR)
190 x .75 = 142 (high end or 75% of MHR)
30 year-old (THR) Target Heart Rate would be 114-142
See Heart Rate Table (on next page) for additional calculations.
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