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minute minus your age. To find your pulse, locate a vein on
your neck or inside your wrist, then count beats for ten
seconds, then multiply by six. (See chart above.)
It’s also important to know your target training zone or
target heart rate. The American Heart Association (AHA)
defines target heart rate as 60-75 percent of your maximum
heart rate. This is high enough to condition, but well within
safe limits. The AHA recommends that you aim for the lower
part of the target zone (60 percent) during the first few
months of your exercise program. As you gradually progress
you can increase your target to 75 percent. According to the
AHA, “Exercise above 75 percent of the maximum heart rate
may be too strenuous unless you are in excellent physical
condition. Exercise below 60 percent gives your heart and
lungs little conditioning.”
In addition to monitoring your heart rate as you exercise, be
certain of how quickly your heart rate recovers. If your heart
rate is over 120 beats per minute five minutes after
exercising, or is higher than normal the morning after
exercising, your exertion may be too strenuous for your
The F.I.T. Formula
29
INCREASED
PERFORMANCE
RANGE
AEROBIC
TRAINING
RANGE
WEIGHT LOSS
TRAINING
RANGE
75%
60%
85%
Heart Rate BPM
20 25 30 35 40 45 50 55 60 65
AGE
100%