Target Heart Rate Zone
220-your age =maximum heart zone
You do not want to workout at your
maximum heart rate. The recommended
Heart Rate Zone is a percentage of your
maximum heart rate. Between 60% and
75% of your maximum heart rate.
Lower limit of Target Heart Rate Zone
=maximum heart rate X 0.6
Upper limit of Target Heart Rate Zone
=Maximum heart rate X0.75
(This is recommended by American Heart
Association. Before starting exercise
program, please consult your physician to
understand your physical situation)
TARGET HEART RATE ZONE
SAFETY
HOW OFTEN SHOULD YOU EXERCISE:
You should exercise three to four times a week to improve your cardiovascular and muscle
fitness.
HOW HARD SHOULD YOU EXERCISE:
Intensity of exercise is reflected in your heart rate. Exercise must be sufficiently rigorous to
strengthen your heart muscle and condition your cardiovascular system. Only your doctor
can prescribe the target training heart range for you. Before starting any exercise program
consult your physician.
HOW LONG SHOULD YOU EXERCISE:
Sustained exercise conditions your heart, lungs and muscles. The longer you are able to
sustain exercise within your target heart range, the greater the aerobic benefits. To begin
maintain 2~3 minutes of steady, rhythmic exercise, then check your heart rate.
BEGINNER TREADMILL PROGRAM
2
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
EXERTION LEVEL
Easy
Easy
Moderate
Moderate
Moderate
Slightly higher or slightly lower
Add interval training
DURATION
6~12 minutes
10~16 minutes
14~20 minutes
18~24 minutes
22~28 minutes
20 minutes
3 minutes at moderate exertion with
3 minutes at higher exertion for
24 minutes
