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The three components of a successful cardiovascular exercise program are:
• Frequency
• Intensity
• Time
In terms of frequency, you should try and exercise at least three times per week and no more than
five times per week. Preferably you should try to exercise every other day to give your body a
days rest in-between workouts.
The intensity of each workout refers to how hard you feel your working and can be measured by your
heart rate. Depending on your fitness goals, exercise between 55% and 90% of your maximum
heart rate. A simple way of estimating your maximum heart rate is by subtracting your age from
220. As a general rule of thumb, if your fitness objective is to lose weight, you will want to keep
your heart rate at between 60% and 75% of your maximum heart rate. If your objective is
improved aerobic performance keep your heart rate between 75% and 85% of your maximum
heart rate.
To achieve benefits from your workout, your workout time should be at least 20 minutes per session.
If you are trying to lose weight focus on longer (more than 30 minutes) less intense workouts, to
improve your aerobic performance focus on shorter more intense workouts.
As a rule of thumb when your exercising, if your having trouble completing a sentence, you are
working too hard. When exercising, you should be able to speak freely without gasping for air.
6
60%
75%
85%
100%
Increased Performance Range
Aerobic Training Range
Weight Loss Training Range
Heart Rate BPM
20 25 30 35 40 45 50 55 60 65
AGE
200200
170170
150150
120120
195195
166166
146146
117117
190190
162162
143143
114114
185185
157157
139139
111111
180180
153153
135135
108108
175175
149149
13131
10
105
170
170
145145
128128
102102
165165
140140
124124
9999
160160
136136
12120
96
155
155
132132
116116
93
TARGET HEART RATE CHART