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Conditioning Guidelines:
How you begin your exercise program depends on your physical condition. If you have been inactive for several years or are out of shape,
start slowly and increase your workout graually. Increase your workout intensity gradually by monitoring your heart rate while you exercise.
Remember to follow these essentials:
• 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 phtsician.
• Warm up before you exercise and cool down after you workout.
• Take you pulse periodically during your workout and strive to stay within a range of 60% (lower intensity) or 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 t.
• If you feel dizzy ot light-headed 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 improtant 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 eective aerobic exercise,
your heart rate should be maintained at a level between 60% and 90% of your maximum heart rate. If just starting an exercising program,
workout at the low end of your target heart rate zone. As your aerobic capacity improves, gradually increase the intensity of you workout by
increasing your heart rate.
Measure you heart rate periodically during your workout by stopping the exercise but continuingly to move your legs or walk around. Place
two or three ngers on your wrist and take a six second heartbeat count. Multiply the results by ten to nd 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*
AGE TARGET HEART RATE ZONE
55% 90% OF MAXIMUM HEART RATE
AVERAGE MAXIMUM
HEART RATE 100%
20 YEARS
110-180 BEATS PER MINUTE 200 BEATS PER MINUTE
25 YEARS
107-175 BEATS PER MINUTE 195 BEATS PER MINUTE
30 YEARS
105-171 BEATS PER MINUTE 190 BEATS PER MINUTE
35 YEARS
102-166 BEATS PER MINUTE 185 BEATS PER MINUTE
40 YEARS
99-162 BEATS PER MINUTE 180 BEATS PER MINUTE
45 YEARS
97-157 BEATS PER MINUTE 175 BEATS PER MINUTE
50 YEARS
94-153 BEATS PER MINUTE 170 BEATS PER MINUTE
55 YEARS
91-148 BEATS PER MINUTE 165 BEATS PER MINUTE
60 YEARS
88-144 BEATS PER MINUTE 160 BEATS PER MINUTE
65 YEARS
85-139 BEATS PER MINUTE 155 BEATS PER MINUTE
70 YEARS
83-135 BEATS PER MINUTE 150 BEATS PER MINUTE
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
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