Exercise Guidelines:
The American Council of Sports Medicine (ACSM) recommends the
following exercise guidelines, for healthy aerobic activity:
Warm - up: Warm - up 5 to 10 minutes before aerobic activity.
Duration: Maintain your exercise intensity for 20 to 60 minutes.
Cool Down: Gradually decrease the intensity of your workout, then
stretch to cool down during the last 5 to 10 minutes.
NOTE: If weight loss is your major goal, a minimum of 30 minutes
of aerobic activity five or more times per week is recommended.
Determining your target heart rate (Kavvonen Heart Rate Formula)
Example: 40 year old with a resting rate pulse of 60 BPM
220 -40 (age) = 180
180-60 (resting pulse) = 120
120 x .5 (50% intensity) = 60
60 + 60 (resting pulse) = 120 (target heart rate)
The following chart explains how to determine your target heart rate
for varing levels of intensity. The different levels of intensity will help
you achieve different objectives.
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Zone intensity Goal
(% MHR)
1 50-60% Improve health and
well-being, decrease
stress, reduce risk factors,
2 60-70% Weight management and
optimal fat burning
3 70-80% Aerobic fitness,
4 80-85% Aerobic/ Anaerobic fitness
5 85-100% Anaerobic fitness for peak
performance and competition
Training Zones
Mode
Very easy, conversational
pace.
Easy pace, longer
duration to bulid
endurance.
Faster pace,
improve stamina.
Increase speed and
improve stride.
Interval runs to increase
VO2 MAX, speed, economy,
and form.
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