21
GUIDELINES FOR EXERCISE
How hard should I exercise?
How long should I exercise?
How often should I exercise?
Studies show that to achieve the
benefits of aerobic exercise, it is
necessary to work within your
training zone. Your training zone
depends on your age and level of
fitness.
The above chart indicates the
recommended Heart Rate training
zones (darkened area of the chart).
These figuress are calculated by
taking 220 minus your age, and
calculating 80% for your maximum
and 65% for the minimum heart
rate for aerobic exercise.
The duration of your exercise session depends on your fitness level. In general, it is
recommended that you maintain your heart rate in the training zone for at least 15 to
20 minutes to realize an aerobic benefit. Beginners should always start slowly and
bring their workout sessions up to 20 minutes or more. As your fitness level
increases, you will be able to maintain your heart rate in the training zone for longer
periods: Usually between 20 and 30 minutes.
When first starting your workout, use the first several minutes to warm up, then
slowly increase your workload to bring your heart rate into your specific training zone.
At the end of your workout, gradually decease your workload, then exercise lightly as
a "cool down".
Research indicates to achieve the greatest benefits, should be performed 3-5 times a
week. It is important to allow sufficient time, at least 24 hours, for your body to
recover after exercise.
CAUTION:
Heart Rate training zones are approximations. Always check with your
physicians to learn what appropriate heart rate level is best for your fitness
level.
HE
