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Recommendations for an active exerciser:
Goal Duration in Times Intensity
Target Zone a week
Maintain 30-60 min. 2-4 Moderate
fitness at a time
1 Heavy
Improve 60-90 min. 2-4 Moderate
fitness at a time
2 Heavy
Recommendation for a serious exerciser:
Have your maximum heart rate measured at an exercise
stress test and find your personal Target Zone to get the
maximum benefit from your training sessions. For more
information on heart rate monitoring
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Exercise may include some risk, especially for
those who have been sedentary. To minimise possible
risks consider the following advice.
Before beginning a regular exercise program consult your doctor
• if you are over 35 years of age and have not been following a
regular exercise program during the past 5 years
• if you smoke
• if you have high blood pressure
• if you have high blood cholesterol
• if you have any signs or symptoms of any disease
• if you are recovering from a serious illness or a medical
treatment e.g. surgery
• if you use a pacemaker or another implanted electronic device.
Note also that the heart rate can be affected by, amongst
others, heart, circulation (particularly high blood pressure) and
asthma medications, as well as some medicines used as
sprays for the breathing system and also some medical
plasters and chewing gum containing nicotine.
DETERMINE YOUR EXERCISE GOALS
It is easier to stay motivated when you determine your reason
for exercising and establish a goal. That is why you should
determine your personal exercise goal very clearly. Your goal
may be one of these:
• Get used to regular physical exercise
• Lose or maintain weight
• Maintain or improve health
• Maintain or improve fitness
• Compete with yourself
• Achieve competitive results
EXAMPLES OF EXERCISE RECOMMENDATIONS
Recommendation for a beginner:
Goal Duration in Times Intensity
Target Zone a week
Improve 15-40 min. 2-4 Light
fitness at a time
1 Light to moderate
Recommendations for a moderate exerciser:
Goal Duration in Times Intensity
Target Zone a week
Maintain 20-40 min. 2-4 Light to moderate
fitness at a time
1 Moderate
Improve 30-60 min. 2-4 Light to moderate
fitness at a time
and
lose weight 1 Moderate
Tempo man/GBR/C 27.12.2000, 14:5418-19