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* Your Complete Exercise Guide *

 Exercise Smart - U.S. Edition ebook cover
  • Determine your Current Fitness Level

  • Develop a Firm, Good-Looking Body

  • Learn What Exercises are Best for You

  • Learn How Hard and How Long You Should Exercise

  • Learn How Often You Should Workout

  • Learn How to Exercise Safely in Hot or Cold Weather

  • Learn How to Workout to Feel Good & Stay Healthy

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Excerpt from: Exercise for Better Health - U.S. Edition **

Aerobic Exercise: Target-Training Zone

The Target-Training Zone (TTZ) is a measure of aerobic exercise intensity. Use the following procedure to calculate your individual target-training zone:

1) Maximum heart rate = 220 - Age in years. (Your maximum heart rate is the fastest your heart can beat, and you definitely must exercise well below this level.)

2) Maximum heart rate reserve = Maximum heart rate - Resting pulse.

3) Lastly, TTZ pulse = (Maximum heart rate reserve multiplied by Exercise intensity level) + Resting pulse.

Young man jogging

Aerobic Exercise: Intensity Guidelines

In order to calculate your TTZ, you need to determine the Exercise intensity level that is right for you. Many exercise physiologists recommend the following guidelines:

  • Low Exercise-Intensity Level: This intensity level should be used by anyone over 50 years old, and by those starting a physical fitness program after many years of inactivity regardless of their age. People in this classification should begin exercising at 40 to 50% of their TTZ.

  • Moderate Exercise-Intensity Level: This applies to moderately active people who are under 50 years old and who, for example, have been walking two or three miles per day regularly. These men and women may begin exercising at 50 to 65% of their TTZ.

  • High Exercise-Intensity Level: This level applies to very active, well-trained, fit people under 50 years old. These individuals may exercise at 65 to 80% of their TTZ.
50 U.S. State Flags - USA - AmericanKeep in mind that these recommendations are aimed at the general population. In other words, they may not be right for you. Some people cannot raise their pulse, despite vigorous exercise, into their target-training zone. If you are one of these individuals, you probably have a maximum heart rate that is lower than average and so should disregard the target training zones shown here. Rather you should try to establish and be guided by a lower, more comfortable, more personal, exercising pulse range.

In addition, be aware that some blood pressure medications (such as beta-blockers) may lower your maximum heart rate and resting pulse. If you are taking blood pressure medication, consult your cardiologist for guidance before using the target training zone approach.

If you do use the target-training zone approach, your pulse becomes your exercise guide. In addition, after a couple of months of aerobic exercise a sure indication that you are rounding into shape, making progress, is that your resting pulse slows down somewhat - especially if it was relatively fast at the start. This is because well-conditioned strengthened hearts are more efficient and so beat more slowly at rest. Trained athletes often have a resting pulse of 50 beats per minute or lower, whereas the "average" pulse is 72 to 76 for untrained men and 75 to 80 for untrained women. Furthermore, understand that as you become more physically fit you will have to exercise more vigorously to get your exercising pulse rate into your target-training zone.

Target-Training Zone Example

Example 4.2: Determine the target-training zone (TTZ) for a 40-year old relatively inactive man with a resting pulse of 70, whose physician has approved his aerobic exercise program.

Because he is relatively inactive but also relatively young, following the exercise-intensity level guidelines outlined earlier, he determines that he may start his exercise program at about 50 percent of his maximum heart rate reserve. He determines his (TTZ) as follows:

Maximum heart rate = 220 - Age in years = 220 - 40 = 180 beats per minute

Maximum heart rate reserve = Maximum heart rate - Resting pulse = 180 - 70 = 110

TTZ = (Maximum heart rate reserve multiplied by Exercise intensity level) + Resting pulse

TTZ = (110 x 0.50) + 70 = 125 beats per minute

(Note, the exercise-intensity level in example 4.2 was converted from 50% to the decimal equivalent 0.50.)


Cardiovascular System
Hypertension - the Silent Killer
Heart Attack Warning Signs
Cardiovascular Risk Factors
Stroke Warning Signs
Diabetes is Dangerous
What Can Be Done?

First, Do Not Smoke
Learn to Relax
Knowledge Leads to Success

Get a Medical Checkup
Cardio Self Assessment
One-Mile Walking Test
Strength Self-Assessment
Flexibility Self Assessment
Body-Weight Self Assessment
Body Mass Index (BMI)
Height-Weight Tables
Waist-to-Hip Ratio
Best Weight Example
Now Set Goals

How to Be More Active
Calories Burned for Different Activities

Calories Burned Example
Types of Exercise
Select the Right Exercise for You
Aerobic Exercise: How Hard?
Aerobic Exercise: Target Training Zone
Aerobic Exercise: Intensity Levels
Target Training Zone Example
Aerobic Exercise: How Long & Often?
Aerobic Exercise: Typical Workout
Aerobic Exercise: Pulse Measurement
Aerobic Exercise: Monitoring Devices
Aerobic Exercise: Walking Program
Aerobic Exercise: Jogging Program
Your Body's Muscles
Strength Programs
Dumbbell Exercises
Additional Strength-Building Exercises
Other Exercises
What if You Miss a Workout?
Exercising in Hot Weather
Exercising in Cold Weather
Exercise Risks & Problems
How to Avoid Injury
Keep an Exercise Log
One Fitness Expert's Ideal Exercise
My Exercise Routine
Workout to Feel Good & Get Healthy

Set Goals, Have a Plan & Keep a Log
Keys to Life-Long Fitness
Now Itís Up To You


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Table 3.1: Your Oxygen Processing Rate vs Fitness Level
Table 3.2: Strength Assessment: Pushup Test
Table 3.3: Strength Assessment: Squat-Test
Table 3.4: Flexibility Assessment: Sit & Reach Test
Table 3.5: Percent Body Fat for Men
Table 3.6: Body Mass Index (BMI)
Table 3.7: Best Weight Range vs. Height for Men
Table 3.8: Best Weight Range vs. Height for Women

Table 4.1: Calories Expended per Hour for Different Activities
Table 4.2: Target Training Zone, Ages 20 to 40
Table 4.3: Target Training Zone, Ages 45 to 65
Table 4.4: Walking Program
Table 4.5: Jogging Program
Table 4.6: Health Risks vs. Hot Weather Conditions (Heat Index)
Table 4.7: Heat Index for Various Air Temperature-Humidity Combinations
Table 4.8: Wind Chill Temperature vs. Air Temperature & Wind Speed
Table 4.9: Frostbite Risk vs. Wind Chill Temperature
Table 4.10: Sample Exercise Log

Table 5.1: Sample All-In-One Fitness Log

Figure 1.1: Block Diagram of Cardiovascular System
Figure 4.1: Stretching Exercises (c to g)
Figure 4.2: Human Body's Muscles - Front View
Figure 4.3: Human Body's Muscles - Rear View
Figure 4.4: Dumbbell Exercises (a to c)
Figure 4.5: Dumbbell Exercises (d to g)

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