- Choose a low impact activity involving repetitive, fluid movement which incorporates the large muscle groups of the lower and/or upper body.
- Warm Up: For approximately 5 minutes, warm up with light activity such as walking and light total body stretching.
- Begin your cardiovascular activity slowly and gradually increase the intensity so that your heart rate begins to elevate to 60% of your maximum heart rate.
- Work at an intensity of 60-80% of your maximum heart rate for a continuous period of time, anywhere from 15 to 50 minutes.
- Warm Down: Gradually reduce the intensity so that the heart rate drops to approximately 50% of your maximum heart rate. Your warm down should last approximately 5 minutes.
- Finish each session with a complete stretching session. Improvements in range of motion will be made if the muscles are stretched when the body is warm and the blood flow to the muscles stretched is high.
- Be sure to drink 4-8 oz. of water 10-15 minutes before, during and after exercise.
- When using a cardiovascular machine, always run in Manual Mode. There is no machine that understands your body better than your own heart. Allow the heart to guide the machine, not the other way around.
Computing Your Target Heart Rate
Theoretical Maximum Heart Rate = 220 - age
- Maximum Heart Rate
- Target Heart Rate
- Low end (60%)
- High end (80%)
Example: 40 year old
- Maximum Heart Rate
220-40=180 BPM (Beats Per Minute)
2. Target Heart Rate
60%= 180 x .6 = 108 BPM
80%= 180 x .8 = 144 BPM
3. Warm Down Heart Rate
50%= 180 x .5 = 90 BPM
