Aerobic Exercise Within Your Target Heart Rate Zone
Regular aerobic activity can benefit almost everyone. It not only strengthens your heart and lungs, but it also provides positive mental benefits.
Guidelines for aerobic exercise are easy to remember by using the FITT Principle.
|Frequency||3 – 5 times per week|
|Intensity||60 – 85% maximum heart rate|
|Time||30 – 45 minutes of continuous activity|
|Type||Activities could include swimming, walking, jogging, cycling and rowing|
Challenge yourself without overdoing it. A simple way to determine the intensity of your workout is to use the walk-talk-sing method. You should be able to talk while exercising. If you can sing while exercising, you need to pick up the pace. If you cannot talk, you definitely need to slow down!
You also can be more scientific in calculating your target heart rate zone. If you are just starting an exercise program, keep your intensity to 60 – 75% of your maximum heart rate. Over time, you will become stronger and should consider increasing to 75 – 85%.
Calculate Your Target Zone
1. Determine your resting heart rate, meaning how many times your heart beats in one minute before any exercise.
2. Follow the mathematical formula below to determine your target zone.
|((220 – your age) – resting heart rate) x (60% to 85%) + resting heart rate|
|Example: Age 26, resting heart rate 96|
((220 – 26 = 194) – 96) = 98
98 x .60 = 58.8 + 96 = 154.8
98 x .85 = 83.3 + 96 = 179.3
Target Heart Rate Zone 155 – 179
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