Calculate Maximum Heart Rate
Calculate maximum HR. For ages less than 40 years subtract again years from 220; Max HR = 220-age.
For ages equal to and greater than 40 years multiply age in years by 0.7, then subtract product from 208. Max HR = 208-0.7age for those aged 40 years and above.
Measure Resting Heart Rate
Measure resting HR for 3-4 days soon after walking for 60 seconds, while in the same body position and take the average of these measures.
Calculate Heart Rate range
HR Range = Maximal HR - Resting HR.
Calculate minimal, optimal-target, and "do not exceed" Heart Rate for safety
- Minimal exercise HR + (50% HR range) + resting HR
- Optimal exercise HR = (75% HR range) + resting HR
- Do-not-exceed exercise HR = (85% HR range) + resting HR
For example, a 30 year old with a resting HR of 70 beats/min calculates maximal HR as 220-30=190 beats/min and HR range as 190-70 =120.
- Minimum exercise HR = 50%(120) + 70 = 60 + 70 = 130 beats/min
- Optimal exercise HR = 75%(120) + 70 = 90+70 = 160 beats/min
- Do-not-exceed exercise HR = 85%(120) + 70 = 174 beats/min
Therefore, this individual should keep exercise HR above 130 beats/min, but below 172 beats/min, targeting 160 beats/min for at lease 20 minutes to 25 minutes 3 days/week. Unfit individuals should start at the lower end of the HR range. As fitness levels increase, the resting HR will decrease, therefor increase the intensity percentage from low (50%) towards optimal (75%). Also, base fitness personnel can help fine tune these calculations taking into account medications, risk of injury, and individual preferences and objectives. See your doctor for advise.
Patience sand perseverance are critical to maintain an active lifestyle and effective exercise program because many will start a physical activity program, but within the first two or three weeks of starting, quit and return to an inactive lifestyle. One must maintain regular activity for at least three or four weeks before tangible and lasting health improvements, including body fat loss, will occur. To help ensure that increases in frequency, duration, and especially intensity of activity occur in a gradual fashion, the following stage of progression are helpful to avoid injury, illness and potential discouragement.
Include low level aerobic activities and light muscular endurance exercises for minimal muscle soreness or discomfort. Do not be aggressive in this stage. Set individual goals which are achievable and realistic; include a system of personal rewards. Majority of failures occur in this page - persevere to experience benefits.
Progress more rapidly here at a higher intensity, steadily increase duration to 45 minutes of continuous exercise. increase frequency as adaptation to exercise permits.