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The three components of a successful cardiovascular exercise program are:
• Frequency
• Intensity
• Time
In terms of frequency, you should try and exercise at least three times per week and no more than
five times per week. Preferably you should try to exercise every other day to give your body a
days rest in-between workouts.
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 maximum
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.
TARGET HEART RATE CHART
100%
200
200
195
195
190
190
185
185
85%
170
170
166
166
162
162
157
157
75%
150
150
146
146
143
143
139
139
60%
120
120
117
117
114
114
111
111
20
25
30
To achieve benefits from your workout, your workout time should be at least 20 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.
180
180
175
175
170
170
165
165
153
153
149
149
145
145
140
140
135
135
13
131
128
128
124
124
108
108
10
105
102
102
99
99
35
40
45
50
55
AGE
6
160
160
155
155
136
136
132
132
Increased Performance Range
12
120
116
116
Aerobic Training Range
Weight Loss Training Range
96
93
Heart Rate BPM
60
65
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