All for the Heart – The Fit Formula
Frequency: 3-5 days per week. Exercise can be extended up to six days in a week, but not recommended for all seven days in a week since the body requires proper rest to tolerate exercise stress.
Intensity: should be decided on the basis of target heart rate. Calculation of Target Heart Rate (THR): THR = 60%-85% of maximum heart rate = 0.6-0.8 x (220 – age) (220 – age = predicted maximum heart rate)
For a 40-year old person, predicted maximum heart rate is 220-40 = 180. The THR = 0.6 x 180 = 108 beats per minute to 0.8 X 180 = 146.
Therefore, it is recommended to go for continuous activity (jogging, walking, cycling, stair climbing, rowing, aerobics, and swimming etc) at such a speed that heart will pump in a range between 108 – 146 beats per minute.