• Find your Resting Heart Rate (RHR)

• Find your Predicted Maximal Heart Rate (HR max)

• HR max = 220 – age

• Find your Heart Rate Hold (HRR)

• HRR = HR max – RHR

Find the lower limit of your Heart Rate Training Range

• Multiply your HRR by 50 percent and add your RHR

• HRR x .50 + RHR = Low Target Heart Rate

Find the upper limit of your Heart Rate Training Range

• Multiply your HRR by 85% and add your RHR

• HRR x .85 + RHR = High Target Heart Rate

2. Percent of Heart Rate Max

• Find your Predicted Maximum Heart Rate (HR max)

• HR max = 220 – age

Find the lower limit of your Heart Rate Training Range

• Low Target Heart Rate = HR max X .50

Find the upper limit of your Heart Rate Training Range

• High Target Heart Rate = HR max X .90

Mode

Type of exercise – what’s aerobic exercise?

Frequency

3 to 5 days each week

Duration

20 to 60 minutes of continuous aerobic activity

Intensity

50 to 85 percent of maximal aerobic capacity (VO2 max), or

50 to 85 percent of Heart Rate Reserve, or

60 to 90% of Maximal Heart Rate

• Low Intensity: 35 to 60 percent of Heart Rate Max or 50 to 60 percent of Heart Rate Reserve

• Moderate Intensity: 60 to 80 percent of Heart Rate Max or 60 to 70 percent of Heart Rate Reserve

• High Intensity: 80 to 90% of Heart Rate Max or 70 to 85% of Heart Rate Reserve

• “toe room” – neither the large or little toe extends over the side

• heel – snug without pinching or slipping

• inside of shoe should be made of firm material to prevent the foot from collapsing inward

• arch supports provide good fit, support, and comfort

• try on several pairs of footwear when purchasing athletic footwear

• consider shopping at an athletic shoe store with a reputation for knowledgeable employees

• select the footwear that accompany the sport

• shop for shoes in the afternoon when your feet are the biggest

• replace footwear every 3-9 months or every 300-500 miles (depending upon the activity)

• be certain the shoe is comfortable and fits you!

Running Shoes

• adequate cushioning for shock absorption

• provide arch and heel support

• padded heels

Walking Shoes

• flexible sole

• heel cushioning

• too much cushioning in the toe of the shoe could make you trip

Aerobic Dance Footwear

• well cushioned footwear

• overall good support

• firm yet flexible sole

• hi-top variety if you have ankle problems

Specialty Footwear

• There are shoes for specific activities, basketball, riding a bike, golf, etc.

The key is to find a shoe that suits and provides adequate support and stability

Cold Weather Activities

• Wear several layers of light clothing the allow air circulation

• Clothing ought to enable sweat to evaporate

• Wool or synthetic material like polypropylene dries quickly

• Wear a hat to avoid hypothermia – 30 to 40 percent of the bodies heat is lost from the head

• Gloves could be appropriate depending on the activity

• Sweatproof sunscreen is encouraged for activities on the snow

Warm Weather Activities

• Wear loose fitting clothing

• Do not change clothes when they become wet – as sweat evaporates it cools you

• Wear nylon, linen clothing, or clothing made of synthetic material like Coolmax

• Prevent polyester or plastic clothing, especially with elastic bands at the wrist, ankles, and neck which promote sweating

• Wear light colored clothing to reflect heat rays

• Sunscreen will be necessary for outdoor activities – look for waterproof and sweatproof with an spf of at least 15

Pre-owned equipment is also available through the newspaper or stores that sell used equipment.

Make sure your decision about equipment meets your fitness needs!

Stationary Bicycles

• Prices range from $200-$3500

• More costly models feature electronic devices to monitor heart rate and calories burned, and allow for varying pedal resistance and terrain

• Provides non-impact aerobic activity for the lower body

• Models are available with optional arm ergometers to exercise the upper body as well

• Permits for exercise while reading or watching TV to prevent boredom

Treadmills

• Prices range from $200-$8000

• Models vary from those with a non-electronic belt that moves over rollers to electronic ones with a selection of speeds and grades (incline) and the capability to monitor heart rate, blood pressure, and calories burned

• the kind of motor, ability to change the grade electronically, and the monitoring equipment are what’ll increase the price

• Provides non-impact aerobic exercise to the lower body

• Authorizes for walking or jogging in a climate controlled atmosphere on a smooth surface

Rowing Machines

• Prices range from $200-$3500

• Provides for non-impact aerobic activity to the upper and lower body

• People with back problems should consult their physician before starting a fitness program with a rowing machine or try other types of exercise equipment

Cross Country Ski Machines

• Prices range from $300-$750

• Provides the ultimate non-impact aerobic activity to the upper and lower body

• PRACTICE in the store prior to deciding to purchase! the synchronized upper and lower body movement this machine requires may not be for you!

Step Benches

• Prices range for $20-$60

• Provides aerobic activity while watching your favorite Television program or with a step aerobics tape

Stair Machines

• Prices range from $50-$3000

• Provides for aerobic activity to the lower body

• Individuals with back of knee problems should consult their physician before purchasing this equipment

• Walking up and down a flight of stairs can provide the same quality of exercise!

Free Weights

• Free weights range from $4-$150

• Expert instruction is encouraged before starting a home workout program with free weights to prevent serious injury

• Water bottles, soup cans, and over-sized rubber bands could be used as free weights

Weight Training Machines

• Multi-station machines range from $500-$5,500

• More costly than free weights but could be safer

• Resistance machines isolate specific upper and lower body muscle groups

• Walking

• Jogging

• Hiking

Indoor

• Exercise shows on television

• Exercise video tapes

• Calisthenics

• Jumping rope

• Dancing

• Stair climbing

Sports

• Soccer

• Basketball

The key is to do something! Doing anything is better than nothing!

Locating the Time for Exercise

• Find the time – for one week write down where you spend your time, you should be able to find points that can be changed to free a bit of time everyday.

• Begin by increasing your daily activity – walk to the post office or store, take the baby or the dog for a walk, take a walk up and down the stairs in place of that coffee break, walk on your lunch break, if you sit most of the day get out of your chair every 20 minutes and move around the office, garden.

• Schedule an appointment to train – people who workout in the morning are often more likely to stick to their programs because work and family obligations are less likely to interfere, schedule a time that works best for you and stick to it!

• Exercise while waiting – for the kids to complete their piano lesson, soccer practice etc.

• Consider purchasing home exercise equipment – before you decide to invest make certain you will use it. Durable equipment is not inexpensive!

• Be certain to take turns giving your meaningful other or friend a break to workout – by watching the kids or sitting with a family member that cannot be left alone.

• Make exercise a high priority – when getting in shape is your goal you must make exercise a priority to reach that goal.

For a comprehensive resource, see “Physical Activity and Health – A Report of the Surgeon General.”

Health Advantages of Exercise and Physical Activity

• Decrease the risk of premature death

• Reduce the risk of developing and/or dying from heart disease

• Reduce high blood pressure (BP) or the risk of developing high blood pressure (BP)

• Lower high cholesterol or the risk of developing high cholesterol

• Lower the risk of developing colon cancer and breast cancer

• Lower the risk of developing diabetes

• Reduce or maintain body weight or body fat

• Build and maintain healthy muscles, bones, and joints

• Reduce depression and anxiety

• Increase psychological well-being

• Enhanced work, recreation, and sport performance

Links to other Health Organizations

The American Cancer Society

The American Heart Association

The American Diabetes Association

National Institutes of Health

Advantages of Aerobic Exercise

• Increased maximal oxygen consumption (VO2max)

• Improvement in cardivascular/cardiorespiratory function (heart and lungs)

o Increased maximal cardiac output (amount of blood pumped every minute)

o Increased maximal stroke volume (amount of blood pumped with each beat)

o Increased blood volume and ability to carry oxygen

o Decreased workload on the heart (myocardial oxygen consumption) for any given submaximal exercise intensity

• Increased blood supply to muscles and ability to use oxygen

• Lower heart rate and blood pressure (BP) at any level of submaximal exercise

• Increased threshold for lactic acid accumulation

• Lower resting systolic and diastolic blood pressure in people with high blood pressure

• Increased HDL Cholesterol (the good cholesterol)

• Lowered blood triglycerides

• Lowered body fat and improved weight control

• Improved glucose tolerance and lowered insulin resistance

Advantages of Weight Training

• Increased muscular strength

• Increased strength of tendons and ligaments

• Potentially improves flexibility (range of motion of joints)

• Reduced body fat and increased lean body mass (muscle mass)

• Potentially lowers resting systolic and diastolic blood pressure

• Positive changes in blood cholesterol

• Improved glucose tolerance and insulin sensitivity

• Improved strength, balance, and functional ability in older adults

Below are FAQs that people looking for personal trainers often ask. Ask yourself these questions to determine when your personal trainer is the best for you.

Is the fitness trainer within your budget?

You should expect to pay between $20 and $100 an hour for your trainer. Some trainers will offer reduced package rates when you buy more than one session.

Is your trainer available when you intend to work out?

Make sure that the trainer can accommodate your schedule.

Does the fitness trainer have a certification, degree, or background in a related medical or exercise science field?

A certification or degree will assure that your trainer has the ability to construct a fitness program that will fit your needs.

Be sure the certification is a national recognized organization (ACSM, NSCA, ACE, AFAA, IDEA, etc.). Every person’s exercise program should be different to accommodate different needs.

Does your trainer have a current certification in CPR and First Aid?

Safety during your workout program is very important. the trainer needs to have the knowledge to assist in an emergency.

Does your trainer or facility require a health screening or release from your doctor before starting your fitness program?

When you have special needs during your workout program that are results of a past injury or medical problem, a expert trainer will discuss any exercise considerations with the physician.

How does the fitness trainer interact with his/her clients during the workout session?

An interested trainer will use hands on help, like touching the bicep during a bicep curl as you concentrate on that muscle during the exercise.

When you’re uncomfortable with hands on help, they need to provide encouragement and motivation.

You probably will not want to pay $100 an hour for your trainer to only count your repetitions during the workout session.

Demand more for your money.

Are you comfortable with your fitness trainer’s gender?

A number of individuals like working with a personal trainer of the same sex, and others prefer the opposite sex.

Do you feel that you’ll get along with the trainer?

To have the best working relationship, you really should make certain that you lie your personal trainers personality.

The two personalities should click. Carefully interview the fitness trainer to see what approach he or she’d have with you.

Is your trainer willing to design a exercise program that you understand?

You should always know why you’re doing a certain exercise. Your workout program should be developed so that you can participate in the workout program without your trainer at all times.

Does your personal trainer exhibit good listening skills and communicate well?

You want your personal trainer to be able to address your need. When the personal trainer does not communicate effectively, you won’t know what to do during the exercise session.

A professional trainer will never make you feel uncomfortable to ask questions.

Does your trainer address your goals or expectations?

In the beginning of your workout program, he/she should sit down with you to address why you want to start a workout program, what you expect to get out of the workout program, and your goals that you want to achieve during the workout program.

Does your personal trainer provide you with clear cancellation policies and billing procedures?

Before starting, be sure you understand all policies attached to your exercise program.

To begin your fitness program safely and effectively, answer the following questions to the best of your knowledge, and follow the directions after this section.

If you’re unsure of any answer, it’s recommended that you see a doctor to accurately determine the safety of starting an workout program.

When have been told by a physician that you’ve any cardiovascular disease, pulmonary disease, or metabolic disease such as diabetes, obtain permission from your physician before starting or changing your workout program.

1. Are you a male over 45 years old?

2. Are you a female over the age of 55? Or, are you less than 55 years old and past menopause, but not taking estrogen?

3. Has any male member of your family died of a heart attack before age 55? Or, has any female member of your family died of a heart attack before age 65?

4. Do you smoke cigarettes or tobacco products?

5. Has a physician ever told you’ve high blood pressure? Or, has your blood pressure been measured more than once at greater than 140 over 90? Or, do you take high blood pressure medicine?

6. Has your doctor ever told you that you’ve high cholesterol? Or, do you know if your sum cholesterol is greater than 200? Or, is your HDL cholesterol less than 35?

7. Do you consider yourself physically inactive at work and during your leisure time?

When you responded “yes” to more than one of these questions it is recommended that you see a physician before pursuing a vigorous fitness program. Guidelines for Exercise Testing and Prescription, American College of Sports Medicine, 5th Edition, 1995.