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Target Heart Rate
To train effectively you should aim to work in
the heart rate zone appropriate to your age as
stipulated below. Please note this is a guide
and your heart rate at rest and during training
is determined by your fitness level and other
lifestyle factors as well as your age. If you
reach the recommended beats per minute
below and feel you’re over-exerting yourself,
stop, rest and when you feel recovered, return
to exercise at a lower intensity.
TRAINING ZONE
AGE
MIN-MAX (BPM)
20
133-167
25
132-166
30
130-164
35
129-162
40
127-161
45
125-159
50
124-156
55
122-155
60
121-153
65
119-151
70
118-150
75
117-147
80
115-146
85
114-144
Workout Tips
•
Always perform a warm-up and
stretching exercises before your
workout and a cool-down and stretching
exercises at the end.
•
Start slowly and build up your time,
speed and resistance gradually; doing
too much too soon can lead to injuries.
•
If you are sore or tired, give yourself a
few extra days to recover.
How To Begin
•
Start with two or three 15-minute
sessions per week with a rest day
between workouts.
•
Warm up for 5 to 10 minutes with gentle
movements incorporating the whole
body such as walking while swinging
your arms in a circle and then stretch the
muscles you’ll use during your workout.
•
Increase the pace to slightly harder
than comfortable and exercise for as
long as you can. You may only be able
to exercise for a few minutes at a time,
but that will change quickly when you
exercise regularly.
•
End each workout with a 5-minute cool-
down at a lower intensity. You should
then stretch the muscles you’ve just
worked to develop flexibility, reduce
muscle soreness and prevent injury.
•
Increase your workout time by a few
minutes each week until you can work
continuously for 30 minutes per session.
•
Don’t worry about distance or pace for
the first few weeks, focus on endurance
and conditioning.
How Hard Should You Work?
When exercising, you should try to stay
within your target heart rate (THR) zone. The
table on the previous page will tell you the
THR for your age. Always be aware of how
you feel when you exercise. If you feel dizzy
or light-headed, stop immediately and rest.
