Recommended Exercise Methods
A few simple rules are helpful as you develop your own routine.
- Don't eat for 2 hours before vigorous exercise.
- Drink plenty of fluids before, during, and after a workout.
- Adjust activity according to the weather and reduce it when fatigued or ill.
- When exercising, listen to the body's warning symptoms, and consult a doctor if exercise causes chest pain, irregular heartbeat, undue fatigue, nausea, unexpected breathlessness, or light-headedness.
Heart Rate Goal
Heart rate is the standard guide for determining aerobic exercise intensity. It can be determined by counting one's own pulse or with the use of a heart rate monitor. To feel your own pulse, press the first two fingers of one hand gently down on the inside of the wrist or under the jaw on the right or left side of the front of the neck. You should feel a faint pounding as blood passes through the artery. Each pounding is a beat.
 | Click the icon to see how to take a radial pulse |
 | Click the icon to see how to take a carotid pulse. |
There are different types of heart rates.
Resting heart rate. The average resting heart rate for a person at rest is 60–80 beats per minute. It is usually lower for people who are physically fit, and often rises as you get older. You can determine your resting heart rate by counting how many times your heart beats in one minute. The best time to do this is in the morning after a good night’s sleep before you get out of bed.
Maximum heart rate. To determine your own maximum heart rate per minute subtract your age from 220. For example, if you are 45, you would calculate your maximum heart rate as follows: 220-45= 175.
Target heart rate. Your target rate is 50 to 75% of your maximum heart rate. You should measure your pulse off and on while your exercise to make sure you stay within this range. After about 6 months of regular exercise, you may be able to increase your target heart rate to 85% (but only if you can comfortably do so).
Certain heart medications may lower your maximum and target heart rates. Always check with your doctor before starting an exercise program.
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