Target Heart Rate
To train effectively you should aim to work in the
heart rate zone appropriate to your age as
stipulated below. Please note this is a guide and
your heart rate at rest and during training is
determined by your fitness level and other
lifestyle factors as well as your age. If you
reach
the recommended beats per minute below and
feel you’re over-exerting yourself, stop, rest and
when you feel recovered, return to exercise at a
lower intensity.
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 intensity gradually; doing
too much too soon can lead to
injuries.
• If you are sore or tired, give yourself
a few extra days to recover.
• 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 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 at a
lower intensity. Y
ou 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 To Begin
How Hard Should You Work?
When exercising, you should try to stay within your
target heart rate (THR) zone. The table on this 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.
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