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Trying to work out how hard you should train can be difficult without the right instruments. The general guidelines for aerobic/cardio exercise are about 65-70% of your maximal heart rate (MHR).
You can estimate your MHR simply by deducting your age from the figure of 220. Therefore a man of 25 should have an estimated MHR of 195; his target cardio zone will be 127-146 beats per minute or 21-24 beats per every 10 seconds.
If you are out of condition you should start any exercise programme at a lower intensity with shorter sessions or lower heart rate. About 50-60% of MHR is a good starting point, gradually progressing to 65%, then 70% and finally 75%.
Higher intensity training is, however, only for the very fit.
Remember - always check with your doctor before starting any form of exercise or before changing your current programme, especially if you are out of condition, overweight, over 40 or have existing health conditions.
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Author: Ann Brady
Copyright www.exercise.co.uk
2001
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Copyright Exercise, Fitness & Leisure 2001
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