How Do You Design A Personal Exercise Program?
The following components are essential to a safe, effective cardiovascular exercise program. While this sets a foundation for training it is not an exclusive list. New exercisers are encouraged to have a check-up and get a doctor’s OK before beginning an exercise program. Determine your maximum heart rate While there are complicated treadmill tests to objectively measure maximum heart rate, most people will use a simple calculation to estimate maximum heart rate. The easiest formula is simply to subtract your age from 220. A new method, published in the Journal of the American College of Cardiology, estimates maximum heart rate with the following formula: 208 minus 0.7 times age. Try the online calculator here: The New Maximum Heart Rate Calculator Now that you know your maximum heart rate you will determine your overall training goal, and set your exercise intensity accordingly. Intensity Deter
