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higher intensity than if your goal is general fitness. R egardless of your long
term goals, always begin an exercise program at low intensity. Aerobic
exercise does not have to be painful to be beneficial!
There are two ways to measure your exercise intensity. The first is by moni -
toring your heart rate, and the second is by evaluating your perceived exer-
tion level (this is simpler than it sounds!)
To monitor your heart rate you can use a pulse monitor or tak e your pulse
with your fingers. P ulse monitors are a convenient tool for monitoring
heart rate, but mak e sure you use an accurate one. An inaccurate pulse
monitor is of little value. You can measure your pulse with your fingers by
placing your first two fingers lightly over the blood vessel (carotid arter y)
on your neck located next to your Adam’s apple. Count your pulse for ten
seconds and multiply by six. This figure is your heart rate in beats per
minute. Compare this number to the Target Heart Rate Zone for your age
group.
Target Heart Rate Zone
The most common method for calculating your target heart rate is to first
find your maximum heart rate. The standard formula for this is:
220 - your Age = Maximum heart rate.
You do not
want to workout at your maximum heart rate. You want to
workout in your Target Heart Rate Zone. Your Target Heart Rate Zone is a
percentage of your maximum heart rate. The American Heart Association
recommends working out at a Target Heart Rate Zone of between 60% and
75% of your maximum heart rate. If you are just beginning an exercise pro -
gram, exercise near or below the lower limit of your Target Zone.
Lower Limit of Target Zone = Maximum heart rate X .6
Upper Limit of Target Zone = Maximum heart rate X .75
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