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How Long Should I Exercise For?
program, you should start gradually and build up - do not try to do too much too quickly. 30
minutes, 3 times a week should be enough.
Don’t push yourself too hard - you should never feel exhausted during or following exercise.
Heart Rate Training
training you should exercise at the right level of effort, and that means listening to your heart!
Working out to a target heart rate means you can direct your workout to achieve different goals:
Good health - For those wishing to improve quality of life and general well being. Your sessions
will need to be done at an intensity of between 50 - 60% of your estimated maximum heart
rate, should last about 30 minutes and can be done on most days of the week.
intense - between 60 and 70% of your estimated maximum heart rate. These sessions can also
be performed on most days of the week for up to 30 minutes.
maximum heart rate and can also involve bouts of interval training that would have your heart
rate peaking for short times near your maximum heart rate level. These are intense sessions
and will require at least a 48 hour rest between sessions.
Calculating Your Target Heart Rate
age in years”. So, if you are 35 years old your estimated maximum heart rate is:
220 - 35 = 185 beats per minute (bpm)
Next, to calculate your target heart rate, simply multiply your estimated maximum heart rate
(185bpm) by the applicable percentage. So, if your goal is better health:
185 x 60% = 111bpm
NOTE: The important issue to remember with all estimated calculations is that they are just
estimates - if you don’t feel comfortable exercising at your target then reduce it to a level you
are comfortable with.
Heart rate training requires you to monitor your heart rate throughout the workout. For this we
recommend using a chest strap (if your machine has a wireless receiver) or a heart rate monitor.
For more information please get in touch using the Contact Us details.
Always consult your doctor before undertaking a new exercise regime. If you experience
nausea, dizziness or other abnormal symptoms during exercise, stop at once and consult your
doctor.
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