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