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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 current level of fitness. Reducing the intensity of
your workout is recommended.
The age-adjusted target heart rates indicated in the chart in
Appendix A 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.
Warm-Up: Slow and Deliberate Exercise
You are not warmed up until you begin to perspire lightly and
breathe 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.
P E R F O R M A N C E S E R I E S O W N E R ’ S G U I D E
Beginning Your F.I.T. Program
CHAPTER FIVE: DESIGNING AN EXERCISE PROGRAM
Beginning
Your Exercise
Program
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