IX. HOW TO START AN EXERCISE PROGRAM
TABLE 1 Age-Related Maximum Attainable Heart Rates and Training Range
Age 20 25 30 35 40 45 50 55 60 65
Maximum
Heart Rate 200 195 190 185 180 175 170 165 160 155
(220-age)
85% 170 165 161 157 153 148 144 140 136 131
Training Zone
70% 140 136 133 130 126 122 119 115 112 108
125 to 150. Your pulse counted for 10 seconds should be a minimum of 20 and a maximum of 25 beats. You do not necessarily need to reach and maintain the target zone, as some have claimed, to obtain conditioning or the training effect.
Maximum rates and training ranges are given in Table 1. Individuals over age 40 who have not engaged in strenuous exercise in the last two years or who have a family history of heart attacks before age 50, blood cholesterol greater than 220 mg, or mild hypertension are advised to have a stress test before starting vigorous exercise.