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Exercising in your target zone
How fast should your heart beat during
aerobic exercise? Fast enough to reach and
stay in its “target zone”, a range of beats per
minute that is largely determined by our age
and physical condition. To determine your
target zone, consult the chart we provide.
Warming cool down
A successful exercise program consists of a
warm-up, aerobic exercise, and a cool-down. Do the entire program at least two or
preferably three times a week, resting for a day between workouts. After several months
you can increase your workouts to four or five times per week. Warming up is an important
part of your workout, and should begin every session. It prepares your body for more
strenuous exercise by heating up and stretching out your muscles. At the end of your
workout, repeat these exercises to reduce sore muscle problems. We suggest the following
warm-up and cool-down exercises:
Head rolls
Rotate your head to the right for one count, feeling the
stretch up the left side of your neck. Next rotate your
head back for one count, stretching your chin to the
ceiling and letting your mouth open. Rotate your head
to the left for one count, and finally, drop your head to
your chest for one count.
Shoulder lifts
Lift your right shoulder up toward your ear for one count.
Then lift your left shoulder up for one count
as you lower your right shoulder.
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