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Target Heart Rates-10 Second Count Age 55% 60% 70% 80% 85% 15 19 21 24 27 29 20 18 20 23 27 28 25 18 19 23 26 28 30 17 19 22 25 27 35 17 19 22 25 26 40 17 18 21 24 26 45 16 18 20 23 25 50 16 17 20 23 24 55 15 17 19 22 23 60 15 16 19 21 23 65 14 16 18 21 22 70 14 15 18 20 21 75 13 15 17 19 21 80 13 14 16 19 20

Referring to your 10-second heart rate chart, you calculate where your heart rate needs to be according to your age and fitness level. You now have complete control over your workouts. You do not want your heart rate to get above or below your designated zone.

When you begin your fitness plan keep your heart rate in the "low" range until you can comfortably move up to the "moderate" range. There is no physical need to move up to the "high" range until you have reached your goal weight and feel comfortable doing so.

The one most vital thing to remember is this:

Once you have gotten your heart rate into "the zone" you must build up to the point that you can comfortably maintain that count for your designated time. Why?

Because for the first fifteen minutes of your accelerated heart rate you're burning glycogen for fuel, beyond that point you will be utilizing fat for fuel.

Each time your heart rate drops your body will again resort to utilizing glycogen (you want to maintain the level to burn fat). It will also build your circulatory, respiratory and cardiovascular system when you maintain a good heart rate in "your zone" for your designated amount of time.

Of course, depending on your current level of fitness you will have to begin at your own pace and work up to the ultimate of 45 minutes 5 days a week.

Initially, you will most likely be required to work at a slower pace (depending on your fitness condition, how much you weigh, etc).

Once again this will be determined by your 10 second working heart rate. The exciting part is, as you become consistent you will be able to go faster and harder with out your heart rate accelerating. That simply means your heart muscle is growing stronger. Thus you are able to burn an accelerated rate of fat. So remember patience and consistency is the key.


So right now today start considering various activities until you find one that sounds right for you and set your goals to begin as soon as your physician gives you the go ahead.

Some suggestions might be:

• Walking
• Speed walking
• Walking the dog
• Walk/jog
• Slow jogging
• Dancing
• Low impact Aerobic videos
• Low impact Aerobic classes
• Stationary exercise machines (the elliptic being the best for being anatomically correct)
• Water aerobics
• Swimming:(absolutely great for burning calories, easy on joints, and improves flexibility)
• Bicycling (I personally biked for years after I had to retire from jogging and I loved every mile I pedaled)
• Hiking
• Mountain climbing
• Buddy system program (your always more motivated when you know you have someone to share it with)
• Circuit system program: incorporate a variety of different exercises into your over-all plan and rotate them daily or weekly to elude boredom.
• Ping-pong
• Racquetball
• Tennis
• Other Sports
• Weight resistance: This can be incorporated into your program to sculpt your body once you have lost a certain amount of your excess weight, and you have reached a fitness level that it would be safe and effective for you.

Fabulous Lifestyle Tips

It doesn't take an enormous effort to enjoy more vibrant health and fitness. You can start with simple changes in your daily routine. Try incorporating these small steps into your daily life and you will see big results sooner than you may think possible!

1. Warm up with a few minutes of walking or cycling before stretching. Warm muscles respond better to stretching than cold ones.

2. Buy one new healthy item each time you go to the supermarket.

3. To avoid ozone and other pollutants when exercising outdoors go early in the morning or late in the evening and stay away from traffic.

4. Do everything your kids do for half an hour.

5. For every hour of television you view you increase your chance of becoming obese by two percent. It probably works the other way too, so spend one of your television hours doing something active.

6. Holding the side rails of the treadmill reduces the intensity of your workout and results in fewer calories being burned. Holding the front rail is worse yet. Hold the side rails lightly for balance until you adjust to the motion of the machine, then let your arms swing naturally at your sides.

8. Wake yourself up with a brisk walk rather than a cup of coffee.

9. Do stretching exercises on the floor while you watch television.

10. Drink an extra swallow of water each time you take a drink.

11. Tighten your stomach muscles every time you think about it.

12. Laugh often! It tightens your muscles.

13. Ask for healthy birthday or holiday gifts - running shoes, a health club membership, or hand weights.

14. Brush your teeth or chew gum after eating. It can keep you from munching on leftovers when you are cleaning up.

15. Missed your workout, then think again. Research has shown that mental exercise can increase your physical strength.

16. Put your head back and daydream, scientists have shown it is a positive source of creativity - unlocking answers to your problems leading to better emotional and physical health. Daydreams can work in another practical way, as a form of motivation, encouraging us to try new experiences.

17. Exercise performance is improved by increasing your body's water content - so drink more. Put poor performance down to being dehydrated, just a 3% loss in body fluid, can result in a 7% loss in physical performance.

You can find all 101+ Lifestyle Tips, when you become a member, in our Lifestyle Guide.

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