Future Fit – Design your own exercise regime
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3rd Feb 2012
How to measure your heart rate
If you time your heart rate for 15 seconds x 4, you will have your average resting heart rate per minute. This is usually 60-80 beats per minute, but it can vary.
Now calculate your target heart rate
Maximum heart rate is roughly measured at 220 minus your age. For example, if you are 50 years old, your maximum heart rate is 220 minus 50 = 170 beats a minute.
Target heart rate is 70-85 per cent of maximum heart rate - in this case, 110-144 beats per minute.
You should aim to reach and maintain your target heart rate for 20-60 minutes for 3-5 sessions per week, exercising with a rate of exertion between somewhat hard and hard.
Note: If your personal checklist shows an injury or a risk of injury, contact your health professional before starting your fitness program. You may need treatment before starting, advice regarding the type of exercise best for you or how to modify an exercise.
If you time your heart rate for 15 seconds x 4, you will have your average resting heart rate per minute. This is usually 60-80 beats per minute, but it can vary.
Now calculate your target heart rate
Maximum heart rate is roughly measured at 220 minus your age. For example, if you are 50 years old, your maximum heart rate is 220 minus 50 = 170 beats a minute.
Target heart rate is 70-85 per cent of maximum heart rate - in this case, 110-144 beats per minute.
You should aim to reach and maintain your target heart rate for 20-60 minutes for 3-5 sessions per week, exercising with a rate of exertion between somewhat hard and hard.
Note: If your personal checklist shows an injury or a risk of injury, contact your health professional before starting your fitness program. You may need treatment before starting, advice regarding the type of exercise best for you or how to modify an exercise.
Your Program
So you are motivated to get fit, but don't know how to start. Working through the next three articles will help you not only to plan a new fitness regime, but also increase the likelihood of making it an ongoing and satisfying aspect of your life.
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