Your Physical Activity How Intense

Light, moderate, or intense? Estimate your activity level:

determine if your heart rate is within your target zone.

1. Decide on your goal:

  • Moderate intensity: Your target heart rate should be 50 to 70 percent of your maximum heart rate.
  • Vigorous intensity: Your target heart rate should be 70 to 85 percent of your maximum heart rate.
  1. Figure your maximum heart rate. It's 220 minus your age. So, if you're 50 years old, your maximum heart rate is 220 minus 50 to equal 170 beats per minute (bpm).
  2. Determine your target zone. Multiply your maximum heart rate by your workout intensity. For example, for moderate intensity, multiply 170 bpm by 50 percent to equal 85 bpm, or by 70 percent to equal 119 bpm.
  3. Take your heart rate. Stop exercising. With your index and middle fingers, take your pulse at your neck, wrist, or chest. Count the beats for 60 seconds; the first beat is zero. (Or count for 30 seconds, then double it for bpm.) In this example, between 85 and 119 beats is moderate activity.

The talk-sing test, described in chapter 1, is another quick way to assess your workout intensity.

*% r'l • ^T

CHAPTER 20

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