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Aerobic exercise Rules
Basic exercise chart
 Start with warm-up
Stretch up exercise
Follow with aerobic exercise
Slow down the workouts
Start with stretch up
The following are the basic rules
Type: Mode of doing work
out.
Rate: Frequency of work
out is 3-5 days per week.
Time: Duration is 20 to
60 minutes of continuous aerobic exercise.
Intensity: The amount
of Aerobic exercise to be
50 - 85 percent of maximal aerobic
capacity or
50-85 percent of Heart Rate Reserve
or
60-90 percent of Maximal Heart Rate.
Low Intensity: 35-60% of Heart Rate Max or 50-60%
of HeartRate Reserve.
Moderate Intensity:60-80% of Heart Rate Max or 60-70% of HeartRate
Reserve.
High Intensity: 80-90% of Heart Rate Max or 70-85% of HeartRate
Reserve.
Determination of Heart
Rate Exercise Range
Heart Rate Reserve
Finding
Resting Heart Rate (RHR)
Finding Predicted
Maximal Heart Rate (HR max)
HR max = 220 -
age
Find your Heart
Rate Reserve (HRR)
HRR = HR max -
RHR
Find the lower limit of Heart Rate exercise
Range:
Multiply
your HRR by 50% and add your RHR
HRR x .50 + RHR
= Low Target Heart Rate
Find the upper limit of Heart Rate exercise
Range:
Multiply
your HRR by 85% and add your RHR
HRR x .85 + RHR
= High Target Heart Rate
Percentage of Heart Rate
Max
Find
the Predicted Maximum Heart Rate
HR max = 220 -
age
Find the lower limit of Heart Rate exercise
Range
Low
Target Heart Rate = HR max X .50
Find the upper limit of Heart Rate exercise
Range
High
Target Heart Rate = HR max X .90
Rule for Strength Training
The following are the rules for Strength Training
Doing
minimum of 8 - 10 workouts
Involve major
muscle groups
Minimum of 2 times
per week
Minimum of one
set of 8 - 12 repetitions of each exercise
Resistance that
fallout in near fatigue
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