Exercise

Target Heart Rates

     Age            Target Heart Rate                   Age               Target Heart Rate

     20 -22                   100-150                     48- 52                    85-127

     23-  27                    98-146                     53- 57                    83-123

     28-  32                    95-142                     58- 62                    80-120

     33- 37                     93-138                     63- 67                    78-116

     38- 42                     90-135                     68- 72                    75-113

     43- 47                     88-131                      73+                        Consult your doctor

 

How to Check Your Heart Rate

Right after you stop exercising, take your pulse: Place the tips of your first two fingers lightly over one of the blood vessels on your neck, just to the left or right of your Adam's apple.  Or try the pulse spot inside your wrist just below the base of your thumb.

Count your pulse for 10 seconds and multiply the number by 6.

Check your pulse periodically to see if you are exercising within your target zone. As you get in better shape, try exercising within the upper range of your target zone. (If just beginning an exercise program, consult your doctor first.)

Sources: National Heart, Lung, and Blood Institute (NHLBI), American Cancer Society

Exercise Counts

How many calories will your activity burn?

Find the calories burned in a workout or daily activity. Numbers are estimated for a 150 lb. person, and will vary depending on weight, body composition, and level of intensity.

    Basketball (half-court)    405                                            

    Biking (flat surface)        441

    Dancing                         370

    Gardening                      324

    Golf                               240

    Cleaning, Heavy             432

    Cleaning, Light               240

    Jogging                           675

    Moving, carrying boxes   504

    Mowing Lawn                324

    Office Work                   240

     Playing with Kids           216

     Racquetball                   740

     Sitting                            81

     Skiing                            740

     Sleeping                        45

     Soccer                          468

     Strolling                         206

     Swimming                      603

     Tennis (singles)               549

     Vacuuming or Mopping  150

     Walking (brisk)               297

     Watching TV                  72

     Yoga                              360

Sources: American Heart Association, Calorie Control Council, National Heart, Lung & Blood Institute, American Cancer Society