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Exercise Guidelines:
The American Council of Sports Medicine (ACSM) recommends the following
exercise guidelines, for healthy aerobic activity:
Warm - up:Warm - up 5 to 10 minutes before aerobic activity.
Duration:Maintain your exercise intensity for 20 to 60 minutes.
Cool Down:Gradually decrease the intensity of your workout, then stretch to cool
down during the last 5 to 10 minutes.
NOTE:If weight loss is your major goal, a minimum of 30 minutes of aerobic activity
five or more times per week is recommended.
Determining your target heart rate (Kavvonen Heart Rate Formula)
Example:40 year old with a resting rate pulse of 60 BPM
220 -40 (age) = 180
180-60 (resting pulse) = 120
120 x .5 (50% intensity) = 60
60 + 60 (resting pulse) = 120 (target heart rate)
The following chart explains how to determine your target heart rate for varing levels
of intensity. The different levels of intensity will help you achieve different objectives.
Training Zones
Zone intensity
(% MHR)
Mode Goal
1 50-60%
2 60-70%
3 70-80%
4 80-85%
5 85-100%
Improve health and
well-being, decrease
stress, reduce risk factors,
Very easy, conversational
pace.
Weight management and
optimal fat burning
Easy pace, longer duration
to bulid endurance.
Aerobic fitness,
Faster pace,
improve stamina.
Aerobic/ Anaerobic fitness Increase speed and
improve stride.
Anaerobic fitness for
peak performance and
competition
Interval runs to increase
VO2 MAX, speed,
economy, and form.
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