Introductory Session Contents
 
Your Exercise Prescription
Aerobic Work

Warm-up ____________________________________________________________

Pre-exercise stretches ________________________________________________

Frequency ___________________________________________________________

Intensity _____________________________________________________________

Time ________________________________________________________________

Type ________________________________________________________________

Cool-Down ___________________________________________________________

Post-Exercise Stretches ________________________________________________

Calculate Target Heart Rate Range

(220-age)-resting heart rate x exercise intensity + resting heart rate.
 

Exercise intensity
  • %) to 60% low moderate
  • 60 to 70% moderate
  • 70 to 80% heavy
  • > 80% very heavy
    		• EXAMPLE:
    Age = 20   Resting HR = 60
    Exercise Intensity = 70% to 80%

    220-20=200      220-20=200
    200-60=140      200-60=140
    140x.70=98      140x.80=112
    98+60=158       112+60=172

     
    Target Heart Rate Range: _________(beats/min) or _________(beats/sec)

    • Progression is generally dictated by increases in
         1) duration 2) intensity 3) frequency
    • Duration increases by 1-2 min/week as tolerated
    • For intensity changes, see your fitness Coordinator
    • For maximum benefits, perform flexibility routine following exercise

     

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    US Army Center for Health Promotion and Preventive Medicine.