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• After an aerobic workout of roughly 20-30 minutes, spend 10 minutes gradually reducing your heart rate with a lower
resistance level.
NOTE: Start slow, with intensity low until you build up endurance and strength. Always consult your physician
before beginning any exercise program.
Typical Target Zone Exercise
Patterns for 35 year-old
Maximum Attainable Heart Rate
85% of Maximum
185
bpm
157
bpm
111
bpm
60% of Maximum
Resting Warm-up
5 Minutes
Cool-down Resting
5 Minutes
20-30 Minutes
of Exercise
16