5
GUIDELINES
Have your doctor review your training and diet programs.
Begin your training program slowly with realistic goals that have been set by you and your
physician.
Warm up before you exercise and cool down after you work out.
Take your pulse periodically during your workout and strive to stay within a range of 60% (lower
intensity) to 90% (higher intensity) of your maximum heart rate zone. Start at the lower intensity,
and build up to higher intensity as you become more aerobically fit.
If you feel dizzy or lightheaded you should slow down or stop exercising.
Initially you may only be able to exercise within your target zone for a few minutes; however, your
aerobic capacity will improve over the next six to eight weeks. It is important to pace yourself while
you exercise so you don’t tire too quickly.
To determine if you are working out at the correct intensity, use a heart
rate monitor or use the table below. For effective aerobic exercise, your
heart rate should be maintained at a level between 60% and 90% of
your maximum heart rate. If just starting an exercise program, work out
at the low end of your target heart rate zone. As your aerobic capacity
improves, gradually increase the intensity of your workout by increasing
your heart rate.
Measure your heart rate periodically during your workout by stopping the exercise but continuing
to move your legs or walk around. Place two or three fingers on your wrist and take a six second
heartbeat count. Multiply the results by ten to find your heart rate. For example, if your six second
heartbeat count is 14, your heart rate is 140 beats per minute. A six second count is used because
your heart rate will drop rapidly when you stop exercising. Adjust the intensity of your exercise until
your heart rate is at the proper level.
TARGET HEART RATE ZONE ESTIMATED BY AGE
For cardiorespiratory training benefits, the American College of Sports Medicine recommends
working out within a heart rate range of 55% to 90% of maximum heart rate. To predict the maximum
heart rate, the following formula was used: 220 - Age = predicted maximum heart rate.
