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EXERCISE TARGET ZONE CHART
Age:
20 25 30 35 40 45 50 55 60 65+
200
180
160
140
120
100
80
Heart Rate - Beats per Minute
% of Max.
Heart rate
Fat Burning Zone
Anaerobic Zone
Aerobic Zone
Warm-up Cool Down
85% to Max
65% to 85%
55% to 65%
55% to 65%
Begin and end every workout with stretching. Stretching done
before your workout increases flexibility to help prevent muscle
strain or injury, and stretching after loosens tight muscles and helps
prevent soreness.
• Stretch before warm up & after cool down.
• Stretch slowly & gently, never bounce or stretch to a point of pain.
• Hold each stretch 30-60 sec. & exhale as you extend stretches.
Start every exer-
cise with a slow and gradual warm up and end with a slow and
gradual cool down. Smoothly easing into and out of strenuous
activity helps your body prepare your metabolism and blood flow to
efficiently break down fat and change over from one intensity level
to another. Going into your target zone too quickly can cause your
heart rate to increase too rapidly, causing you to loose your energy
too soon, strain yourself or possibly worse.
• Slowly bring your heart rate to a level just below the lower limit
of your target zone.
• Maintain heart rate at this level for 5-10 min.
This range is recommended for those who haven’t worked out in a
long time, are trying to loose weight, those at a high risk for heart
problems or if you’re just not feeling 100% one day. It is intended for
low intensity and/or long duration exercise. The lower intensity helps
you maintain your exercise for longer periods of time. When
exercising for weight loss or starting a new exercise routine, longer
duration is more important and much healthier than higher intensity.
• Build up gradually to 30 to 60 min. per workout.
• Workout 3 or 4 times per week.
STRETCHING
WARM UP & COOL DOWN: 55% OR LESS
THE FAT BURNING ZONE: 55% -65%