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9. GUIDELINES FOR EXERCISE
HOW HARD SHOULD I EXERCISE?
Studies show that to benefit from aerobic exercise, people need to maintain a certain
heart rate during their workouts. Your heart rate training zone depends on your age
and fitness level.
The darkened area in the chart to the right represents the recommended heart rate
training zone for people of various ages. It was calculated by taking 220 minus age
in years, multiplied by 65% and 80%. The area between those values is the heart
rate training zone.
CAUTION: Heart rate training zones are
generalizations and may not suit every person.
Always check with your physician to under-
stand what heart rate goal would be appro-
priate for you.
HOW LONG SHOULD I EXERCISE?
The duration of your workout must depend
on your fitness level. In general, it is recom-
mended that you maintain a heart rate within
your training zone for at least 15 to 20 minutes to experience the benefits of aerobic
exercise. Beginners should always start out slowly and gradually increase the
duration and intensity of their workouts. As your fitness level improves, you will be
able to maintain a heart rate within the training zone for longer periods of time.
When you begin your workout, use the first several minutes to warm up. Then slowly
increase the intensity of your workout to bring your heart rate into your training zone.
At the end of your workout, gradually decrease your workload. Then exercise lightly
to cool down.
HOW OFTEN SHOULD I EXERCISE?
Research indicates that to achieve the greatest benefit, people should exercise
three to five times per week. It is important to allow sufficient time, at least 24 hours,
for your body to recover after exercise.
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