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
200
170
150
120
195
166
146
117
190
162
143
114
185
157
139
111
180
153
135
108
175
149
13
10
170
145
128
102
165
140
124
99
160
136
12
155
132
116
TARGET HEART RATE CHART
The three components of a successful cardiovascular exercise program are:
• Frequency
• Intensity
• Time
In terms of frequency, you should exercise at least three times per week and preferably 6 times
per week at least 30 minutes per session.
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 maxi-
mum 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 30 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.
