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It is vital in helping to build lean muscle mass and increase
cardiovascular exercise benefits. Other intermittent activities
such as tennis or aerobics can also be recommended.
STRUCTURE OF AN EXERCISE SESSION
Begin each workout slowly and give your body a chance to
warm up for at least 5 minutes so that your heart rate is below
the selected Target Zone. Gradually increase the intensity of
your exercise until you are in your Target Zone.
Remain in your Target Zone for the desired time. After that,
gradually reduce the intensity of your exercise and let your
heart rate fall below the Target Zone with a 5 minute cool-
down period. Remember to stretch your muscles after the
exercise session.
As an example of an exercise session for a 35-year-old
person with ‘Improved Fitness’ as the target, please see the
following chart.
It is recommended by ACSM that the exercise session would
last 20-60 minutes in the aerobic zone.
TARGET
ZONE
Target Zone
cool
down
Resting
Warm
up
5-10 min 5-10 min
Heart Rate/Beats Per Minute
150
130
20-60 min
Resting
Minutes of exercise
Upper Limit
Lower Limit
Upper Limit
Lower Limit
Example 2
Example 1
Bpm
Age
20 25 30 35 40 45 50 55 60 65
Measured HR
max
19 0 18 5 18 0 17 5 17 0 16 5 16 0 15 5
See the examples above:
Example 1: A person, whose maximum heart rate has been
measured at an exercise stress test. His HR
max
is 170 bpm and
his goal is to exercise for health at Light to Moderate Intensity.
The Target Zone limits are 102 - 119 bpm.
Example 2: A person, who does not know his HR
max.
He is 35
years old and his goal is to improve fitness at Moderate
Intensity. The Target Zone limits are 130 - 157 bpm.
FREQUENCY OF TRAINING
It is recommended that you exercise 3-5 times a week. You
can improve your performance by increasing the frequency of
training. Remember to let your body recover properly between
the training sessions.
TYPE OF ACTIVITY
Select activities that you enjoy and vary your exercise modes.
Recommended activities are all activities which use large muscle
groups. To build a solid base for your aerobic conditioning,
choose continuous activities such as jogging, running, walking,
swimming, bicycling, rowing and cross-country skiing.
To improve your muscular endurance and strength as well as
flexibility, resistance training can play an important part.
Tempo manual USA 179120.A 1.10.1998, 11:2412-13
