How To Get Started Exercising

Exercise: How To Get Started

May 2, 2012

Do you wish someone could just tell you what kind of exercise to do? Do it for yourself!!

Choose an activity that you enjoy and that you can start slowly and increase gradually as you become used to it. Walking is very popular and does not require special equipment. Other good exercises include swimming, biking, jogging and dancing. Taking the stairs instead of the elevator or walking instead of driving may also be a good way to start being more active.

How long should you exercise?

Start off exercising 3 times a week (maybe start by walking your dog or walk with a friend) for 20 minutes or more, and work up to at least 30 minutes, 3 to 4 times a week. Exercising with a friend or a family member can help make it fun, and having a partner to encourage you can help you stick to it and maybe do more!

How hard should you exercise?

As you become more used to exercising, try to keep your heart rate at about 60% to 85% of your "maximum heart rate."

To keep things simple use three zones or training intensities:

1. Easy/Recovery = 60 – 70%
2. Endurance/Strength = 71 – 80%
3. Strength/Long hills = 81 – 85%

To calculate your HRR take your Maximum Heart Rate as determined by a test or Estimated Maximum Heart Rate determined by (220-age) and subtract your Resting Heart Rate.  In terms of a formula, HRR=MHR - RHR.  Now that you have your HRR we can calculate your THR or training zones.  

 

Example: Subtract resting heart rate from maximum heart rate to get heart rate reserve (HRR)

MHR (220-49) – RHR (71) = HRR (101)

171 – 71 = 101

101 x .60 + 71= 131

101 x .70 + 71= 141

101 x .80 + 71 = 151

101 x .90 + 71 = 161

HRR X % + RHR = Intensity of workout

 Multiply HRR by 60 – 80% of your maximum heart rate which will set your upper and lower range limits:

Table 1: THR Zones Using Karvonen Method

ZONE	Formula	Calculated HRs
1	Lower limit = HRR x .6 + RHR Upper limit = HRR x .7 + RHR	Lower = _______ bpm Upper = _______ bpm
2	Lower limit = HRR x .71 + RHR Upper limit = HRR x .8 + RHR	Lower = _______ bpm Upper = _______ bpm
3	Lower limit = HRR x .81 + RHR Upper limit = HRR x .85 + RHR	Lower = _______ bpm Upper = _______ bpm
4	Lower limit = HRR x .86 + RHR Upper limit = HRR x .9 + RHR	Lower = _______ bpm Upper = _______ bpm
5	Lower limit = HRR x .91 + RHR Upper limit = HRR x 1.0 + RHR	Lower = _______ bpm Upper = _______ bpm

Feel free to contact me (Nancy @ nlarson@co.delaware.in.us  or my.healthiswelth@comcast.net,) if you need help getting started!!