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Beginning Your Exercise Program
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current level of fitness. Reducing the intensity of your
workout is recommended.
The age-adjusted target heart rates indicated in the previous
chart reflect averages. A variety of factors (including
medication, emotional state, temperature, and other
conditions) can affect the exercise heart rate appropriate
for you.
Warning: Consult your doctor to establish the exercise
intensity (target heart rate zone) appropriate for your age
and condition before beginning any exercise program.
Beginning Your Exercise Program
Warm-Up: Slow and Deliberate Exercise
You are not warmed up until you begin to perspire lightly
and breath more deeply. Warming up prepares your heart
and other muscles for more intense exercise and helps you
avoid premature exhaustion. Begin each workout by walking
even if you plan to run. Start slowly, exploring different
speeds until you can comfortably sustain your speed. A good
suggestion is a minimum of three minutes. Perspiration on
your brow is a good indicator of a thorough warm-up. The
older you are, the longer your warm-up period should be.
Workout: Brisk and Rhythmic Exercise
The workout trains and conditions your heart, lungs, and
muscles to operate more efficiently. Increase exercise in
response to your heart rate to train and strengthen your
cardiovascular system. Concentrate on moving your arms and
legs smoothly. Walk naturally and avoid jerking motions that
can cause pulled muscles, sprained joints, and loss of
balance.