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www.viavito.com
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 and resistance 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 with the resistance set to a low
level. 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.
