First of all, it is important to make your body used to exercise. Start with an exercise which you can do comfortably. As your body gets accustomed to exercise, increase your time and types of exercise keeping your heart rate within the range of 60 to 85% of your maximum heart rate. Here 60% is lower number for the beginners and 85% is the higher number for the regular exercisers.
The way to know your target heart rate is to subtract your total age from 220 which is the maximum heart rate. And multiply the result with 0.60 or 0.85. As for example, if your age is 28 years, your target heart rate would be:
220-28=192
If you are a beginner you will multiply 192 by 0.60,
192X 0.60=115.20 allowing you 115 heart rates.
If you are an expert exerciser, you will multiply 192 by 0.85
192X0.85=163.20, allowing you 163 heart rates.
To check your heart rate, gently rest two fingers on the side of your neck and count the beats for 1 minute keeping an eye on the watch to time the minute. |
