heartrate

For cardiovascular fitness, it is recommended that one work out sufficiently to maintain your "target heart rate" for at least 20 minutes three times per week. [Different amounts of exercise apply for weight loss.] You can determine your target heart-rate guideline are as follows:

2. Your target heartrate is between 60% and 85% of that number in beats per minute. [See table below] It may be hazardous to go above 85% for very long. When starting out, aim for 60% until your heart is stronger. Whatever fitness level you are at, exercise at each level for 2 weeks before increasing to more exercise. The main problem I hear about is people deciding to exercise, working far too hard the very first time, and then quitting a few days later because they are sore and stiff.

3. One way to determine your actual heartrate is by placing two fingers on the artery on the thumb side of your wrist. Count the number of pulses for 15 seconds and multiply by 4.

4. As you improve your fitness, it will take more vigorous exercise to reach your target, because your heart is working more effectively!

AGE	TARGET HEARTRATE (PULSES YOU FEEL ON YOUR WRIST IN 60 SECONDS)
20	Between 120 and 170 pulses
30	Between 114 and 161.5 pulses
40	Between 108 and 153 pulses
50	Between 102 and 144.5 pulses
60	Between 96 and 136 pulses
70	Between 90 and 127.5 pulses
80	Between 84 and 119 pulses
90	Between 78 and 110.5 pulses
OVER 100	STILL Between 78 and 110.5 pulses. After age 90, evidence indicates you no longer lose cardiovascular strength. Indeed people over 70 who decide to get in shape can still regain substantial fitness. This has been a dramatic change from the old dogma that mature people can no longer get in shape. But it is easier to stay in shape than it is to get back in shape!

The other thing to be aware of is your Body Mass Index, which indicates whether you need to lose or gain weight to be healthy.