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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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