To benefit aerobically, you need to exercise hard enough to make your heart beat within an aerobic range (provided your doctor approves. Here's how to calculate the range: Subtract your age from 220; the result is your maximum heart rate. Multiply that number by .60 and .90 (.75 instead of .920 if you're over 65). These two numbers are the lower and upper limits for your exercising heart rate. Take your pulse periodically as you work out to check the rate per minute. Stick to the low end of the range for three to four months.
AGE LOWER HEART RATE UPPER HEART RATE
20 120 180
30 114 171
40 108 162
50 102 153
60 96 144
70 90 112
WORDS OF CAUTION
* Before embarking on your personal exercise program, ask your doctor to give you a physical examination. This is especially important if you have not exercised for a long time, have any cardiovascular problem, have high blood pressure, are diabetic, are taking a medication, or are under the care of a physician for some illness. Also ask your doctor if there are any precautions your should take.
* Do not try to become fit overnight. Your fitness program should start slowly and gradually increase in intensity. Remember you did not become "unfit" in a day.
* Drink plenty of water before, during, and after exercising. Dehydration will cause you to feel fatigued and might bring on a headache or cause muscle cramps.
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JANUARY 19
