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Benefits of Exercise
A regular exercise program can help improve the quality of your life, help give you more
energy and help combat the effects of aging. Research has shown that 30 minutes of
cardiovascular exercise done at the same time or even in 3 segments of 10 minutes each
combined with a weighted workout 3 to 4 times per week can help deliver the following
health benefits:
The benefits of regular participation in a well Balanced fitness program include Weight Loss
' Improved Body Shape and Definition Increased Muscle Mass, Strength, Endurance, Power,
and Definition Enhanced Flexibility ' Increased Metabolism ' Injury Protection Improved Self
Esteem ' Improved Aerobic Fitness Improved Coordination and Agility
Heart Rate
Improved fitness, weight loss and a host if other important health benefits can occur when
you exercise at intensity level, which places your heart rate in its target heart zone. Before
starting, you must be in good physical condition starting an exercise program. During your
workout it is important to exercise in your target heart rate training zone. One of the best ways
to know if you're exercising in your training zoneis to monitor your heart rate during the
workout. To do this, locate your age on thechart located at the top of next page. This chart
shows a lower target heart rate in number beats per minute or beats every 10 seconds. If you
are beginning an exercise program, start exercising at this lower heart rate level.
The chart on page 8 shows an upper target heart rate level for those individuals who are in
excellent physical condition and have exercised previously. Target heart rates based on your
age are to be used as a general guide only. If your fitness level is lower than average for your
age, then you may want to work slightly below your target heart rate. If you feel tired, reduce
your heart rate and exercise at a lower rate. Overall, the target heart chart is a guide, not a set
of rules, so remember to listen to your body at all times.
Pulse count
The pulse count (on your wrist or carotid artery in the neck, taken with two index (fingers) is
done for ten seconds; take a few seconds after you stop exercising. This is for two reasons:
first, 10 seconds is long enough for accuracy. Second, the pulse count is to approximate your
BPM rate at the time you are exercising. Since heart rate slows as you recover, a longer count
won't be as accurate.
Beginner Target Heart Rate Chart
The following chart is a guide to those of you who are starting on your fitness program.
AGE
10 Second Count
Beats Par Minute
(BPM)
25
30
35
23
22
22
138
132
132
40
45
21
20
126
120
5
50
55
19
19
114
114
60
18
108
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