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EXERCISE INFORMATION
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CUSTOMISE YOUR EXERCISE PROGRAM
Determining the exact length of time for each workout, as well as the number of repetitions or sets to
complete, is dependent on an individuals fitness level. It is important to avoid overdoing it during the first few
months of your exercise program. You should progress at your own pace and be sensitive to your body’s signals.
If you experience pain or dizziness at any time while exercising, stop immediately and begin cooling down.
Consult your physician before continuing with any exercise program. Remember that adequate rest and a proper
diet are important factors in any exercise program.
WARMING UP
Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up. Warming up prepares
your body for more strenuous exercise by increasing circulation, raising your body temperature and delivering
more oxygen to your muscles.
WORKING OUT
Each workout should include 6 to 10 different exercises. Select exercises for every major muscle group,
emphasising the areas that you want to develop most. To give balance and variety to your workouts, vary the
exercises from session to session.
EXERCISE INTENSITY
To maximise the benefits of exercising, it is important to exercise with the proper intensity. The proper intensity
level can be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate should be
maintained at a level between 65% and 85% of your maximum heart rate as you exercise. This is known as
your target zone.
During the first few months of your exercise program, keep your heart rate near the lower end of your target
zone as you exercise. After a few months, your heart rate can be increased gradually until it is near the middle
of your target zone as you exercise.
HEART RATE CHART
YOUR AGE
TARGET RANGE HR 50-85%
MAX HEART RATE
20
100-170 BEATS PER MINUTE
200 BEATS PER MINUTE
25
98-166 BEATS PER MINUTE
195 BEATS PER MINUTE
30
95-162 BEATS PER MINUTE
190 BEATS PER MINUTE
35
93-157 BEATS PER MINUTE
185 BEATS PER MINUTE
40
90-153 BEATS PER MINUTE
180 BEATS PER MINUTE
45
88-149 BEATS PER MINUTE
175 BEATS PER MINUTE
50
85-145 BEATS PER MINUTE
170 BEATS PER MINUTE
55
83-140 BEATS PER MINUTE
165 BEATS PER MINUTE
60
80-136 BEATS PER MINUTE
160 BEATS PER MINUTE
