Guidelines
Physician Release Statement
It is essential that you see your doctor before you start any fitness program.
How often to exercise
Exercise is essential for the health of the cardiovascular system and the vitality of the body in general. For those trying to lose weight, it is a natural supplement to health eating. What’s great is that exercise can be as fun as it is healthy. You need to find the type of exercise that is fun for you, whether it’s walking, jogging, biking, swimming, tennis, raquetball or team sports.
But if you are just starting to exercise, certain precautions must be taken. It is best not to exercise if you are feeling sick. Make sure you start off slowly. As your body gains strength and endurance, you can progress to more strenuous activities. A good exercise schedule for a beginner is two to three times a week, 15-20 minutes each time. (Remember to take a few minutes to stretch before and after each exercise session in order to avoid injury.)
After three weeks, begin increasing each exercise session by a few minutes until you reach thirty minutes to an hour per session. As you progress, you should add additional days per week, up to five, but be sure to take at least a couple of days off each week to allow your muscles to rest.
If you have a set back and miss a few days, don’t give up. Get back out there and stick with it. People who exercise regularly have more energy and are generally happier than those who don’t exercise. There’s no good reason not to exercise!
Heart Rate Calculator
Maintaining the proper heart rate during exercise ensures optimal effectiveness. Use the heart rate calculator below to determine your target heart rate (training zone).
Your training zone is the range between 60 and 80 percent of your maximum heart rate. Exercising within this range gives you the maximum health and fat-burning benefits from your cardiovascular activity.
Enter your Age, Resting Heart
Rate and Maximum Heart Rate
(If Known) then click Calculate
Age and resting heart rate are required fields. If maximum heart
rate is entered that number is used in the calculations rather than
age. For new calculations you must clear maximum heart rate
Formulas Used Running
Max Heart Rate (Male) = 214 - Age * 0.8 (Calculated)
Max Heart Rate (Female) = 209 - Age * 0.7
Formulas Used Swimming or Aerobics
Max Heart Rate (Male) = 198 - Age * 0.8
Max Heart Rate (Female) = 193 - Age * 0.7
Inline Skating, Cycling, Rowing heart rates would be slightly below Running
and above Swimming
It is better and more accurate to calculate your maximum heart rate for the
specific sport you are training in.
Example for 50%
50% Heart Rate = (Max Heart Rate - Resting Heart Rate) * 50%
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