CardioFit Medical Group, Inc.

 

IAC

Exercise program

Couples Exercising for Health

I recommend that you being a daily, graduated, aerobic exercise program.  This may consist of brisk walking, biking, etc.; an activity that you enjoy doing on daily basis.  Check your pulse rate after a few minutes.  While standing, still count your wrist pulse for six seconds and multiply the value by to obtain your heart rate.  It is also recommended that you start out 5 minutes a day and increase the time by no more than 10% per week to decrease the risk of sustaining a musculoskeletal injury such as tendonitis.

You gain the most benefits and lessen the risks when you exercise in your target heart rate zone.  Usually this is when your exercise heart rate (pulse) is 80 to 85 percent of your maximum heart rate.  In some cases, your health care provider may decrease your target heart rate zone to begin with 50 percent.

It is not recommended to exercise above 85 percent of your maximum heart rate.  Intensity at that level increases both cardiovascular and orthopedic risk without providing a significant additional benefit from the exercise.

Always check with your health care provider before starting an exercise program.  Your health care provider can help you find a program and target heart rate zone that matches your needs, goals and physical condition.

When beginning an exercise program, you may need to gradually build up to a level that is within your target heart rate zone, especially if you have not exercised regularly before.  If the exercise feels too hard, slow down.  You will reduce your risk of injury and enjoy the exercise more if you don't try to over-do it!

To find out if you are exercising in your target heart rate (80 to 85 percent of your maximum heart rate), stop exercising and check your 10-second pulse.  If your pulse is below your target heart rate, increase your rate of exercise. If your pulse is above your target zone, decrease your rate of exercise.

For your target heart rate, check the Age-Predicted Stress Heart Rate table below:

Age

80

79

78

77

76

75

74

73

72

71

100%

140

141

143

143

144

145

146

147

148

149

90%

126

127

128

129

130

131

131

132

132

134

85%

119

120

121

122

122

123

124

125

126

127

Age

70

69

68

67

66

65

64

63

62

61

100%

150

151

152

153

154

155

156

157

158

159

90%

135

136

137

138

139

140

140

141

142

143

85%

128

128

129

130

131

132

133

133

134

135

Age

60

59

58

57

56

55

54

53

52

51

100%

160

161

162

163

164

165

166

167

168

169

90%

144

145

146

147

148

149

149

150

151

152

85%

136

137

138

139

139

140

141

142

143

144

Age

50

49

48

47

46

45

44

43

42

41

100%

170

171

172

173

174

175

176

177

178

179

90%

153

154

155

156

157

158

158

159

160

161

85%

145

145

146

147

148

149

150

150

151

152

Age

40

39

38

37

36

35

34

33

32

31

100%

180

181

182

183

184

185

186

187

188

189

90%

162

163

164

165

166

167

167

168

169

170

85%

153

154

155

156

156

157

158

159

160

161

Age

30

29

28

27

26

25

24

23

22

21

100%

190

191

192

193

194

195

196

197

198

199

90%

172

173

174

175

176

177

178

179

180

181

85%

160

161

162

163

164

165

166

167

168

169

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Leonard J.Scuderi, M.D., F.A.C.C.
Cardiologist and Cardiovascular Disease Specialist
CardioFit Medical Group, Inc.
23456 Hawthorne Blvd, Suite 250
Torrance, CA   90505
Phone 310-791-5577
Fax 310-791-
5575