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You may find the chart below helpful for a quick reference.
Age
20
25
30
35
40
45
50
55
60
65
70
Target Zone 60%-75%
120-150
117-146
114-142
111-138
108-135
105-131
102-127
99-123
96-120
93-116
90-113
Perceived Ex ertion L evel
The second and simpler way to gauge your exercise intensity is to evaluate
your perceived exertion level. If while ex ercising you are too winded to
maintain a conversation without gasping, you are working out too hard. A
good rule of thumb is to work to the point of exhilaration, not exhaustion.
If you cannot catch your breath, it’s time to slow down. Always be aware of
other warning signs to overexertion.
ACHIEVING YOUR FITNESS GOALS
An important step in developing a long term fitness program is to deter -
mine your goals. Is your primar y goal for ex ercising on your Johnson
Treadmill to lose weight? Improve muscle tone? Relieve stress? P repare for
the spring racing schedule?
Knowing what your goals are will help you develop a more successful exer-
cise program.
Below is a list of some common exercise goals:
¡·W eight L oss
¡·W eight Maintenance
¡·Improve Body Shape and Tone
¡·Strengthen L eg Muscles
¡·Increased Energy L evel
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