TARGET ZONE
To determine your target zone, see the chart below. If you are new to exercise and by definition unfit, refer
to the left column. If you exercise regularly and have good aerobic fitness, refer to the right column.
USERS
AGE
(Years)
20-24
25-29
30-34
35-39
40-44
45-49
50-54
55-59
60 and over
UNCONDITIONED TARGET
ZONE - A
(Beats per Minute)
145 - 165
140 - 160
135 - 155
130 - 150
125 - 145
120 - 140
115 - 135
110 - 130
105 - 125
CONDITIONED TARGET
ZONE - B
(Beats per Minute)
155 - 175
150 - 170
145 - 165
140 - 160
135 - 155
130 - 150
125 - 145
120 - 140
115 – 135
BASIC AEROBIC TRAINING PROGRAMME
For your basic Aerobic Exercise routine we suggest that you try the following. Remember, breathe
correctly, exercise at your own pace and do not over-train as injury may result.
WEEK 1 and 2
Warm Up 5 – 10 Minutes
Cool Down 5 Minutes
WEEK 3 and 4
Warm Up 5 – 10 Minutes
Cool Down 5 Minutes
WEEK 5 and 6
Warm Up 5 – 10 Minutes
Cool Down 5 Minutes
WEEK 7 and 8
Warm Up 5 – 10 Minutes
Cool Down 5 Minutes
WEEK 9 and beyond
Warm Up 5 – 10 Minutes
Cool Down 5 Minutes
Exercise 4 minutes at 'A'
Rest 1 minute
Exercise 2 minutes at 'A'
Exercise slowly 1 minute
Exercise 5 minutes at 'A'
Rest 1 minute
Exercise 3 minutes at 'A'
Exercise slowly 2 minute
Exercise 6 minutes at 'A'
Rest 1 minute
Exercise 4 minutes at 'A'
Exercise slowly 3 minute
Exercise 5 minutes at 'A'
Exercise 3 minutes at 'B'
Exercise 2 minutes at 'A'
Exercise slowly 1 minute
Exercise 4 minutes at 'A'
Exercise slowly 3 minutes
Exercise 5 minutes at 'A'
Exercise 3 minutes at 'B'
Exercise 2 minutes at 'A'
Exercise slowly 1 minute
Repeat entire cycle 2 or 3 times
This is only a suggested programme and may not suit every individual’s needs.