Your Workout

Setting up your workout

Since your maximum heart rate won’t change much with age if you continue to be fit, you won’t ever have to readjust your zones – they are yours for a lifetime.

Your Heart Zone Training System

You are ready. You have everything you need to start your program: a heart rate monitor, a maximum heart rate and your three zones. You can go out today and start exercising. Keep track of how many minutes you train in each zone. If you are just beginning, start with 100% of your workout time in the Healthy Heart Zone. Stay in this zone for at least 2 to 4 weeks. As the Healthy Heart Zone becomes easy and you are ready for the challenge, try spending 10%-25% of your total training time in zone two.

Example: If you are training four days a week for 20 minutes in the Healthy Heart zone, once a week put the upper and lower limits for the Fitness Zone in your monitor and train there. That would be three days in the Healthy Heart Zone and one day (that’s 25%) in the Fitness Zone. It’s simple.

Slowly increase the amount of time that you spend in the Fitness Zone until you are spending all of your time in the Fitness Zone, then it will be time to try a few minutes in the Performance Zone.

All workout sessions should have the same general layout.

Phase One

Warm-up – easy activity for 10-15 minutes at just above your ambient heart rate

Phase Two

Main Workout 20 minutes or more in your target zone

Phase Three

Cool Down – easy activity for 10-15 minutes at just above

Sample Workouts

Here are some basic workouts to get you started, but remember that we recommend that you consult a qualified exercise specialist to develop a training program that is designed to meet your needs, goals and abilities.

Beginning Workout

Just Starting Out Frequency Three times a week Warm-up 10-15 minutes at or slightly above your Ambient Heart Rate (Walking Pace) Workout 20 minutes in the Healthy Heart Zone (Increase work out time every week by 5 minutes a session until you are comfortable working out for 45 minutes) Cool-down 10-15 minutes at or slightly above your Ambient Heart Rate (Walking Pace)

Intermediate Workout

After you’re fully comfortable working out for 45 minutes in the Healthy Heart Zone in the Beginning workout Frequency Four times a week; Monday, Wednesday, Friday and Saturday Warm-up 10-15 minutes at or slightly above your Ambient Heart Rate Workout Monday and Friday 45 minutes in the Healthy Heart Zone Workout Wednesday and Saturday 15 minutes in the Healthy Heart Zone + 30 minutes in the Fitness Zone + 15 minutes in the Healthy Heart Zone (Increase your time in the Fitness Zone by 5-10 minutes a session while reducing your time in the Healthy Heart Zone Cool-down 10-15 minutes at or slightly above your Ambient Heart Rate

Advanced Workout

After you’re comfortable with 45-60 minutes in the Fitness Zone in the Intermediate workout Frequency Five times a week: Monday, Tuesday, Wednesday, Friday Saturday Warm-up 10-15 minutes at or slightly above your Ambient Heart Rate Workout Monday 45 minutes in the Healthy Heart Zone Workout Tuesday and Saturday 3 Sets of – 10 minutes in the Healthy Heart Zone + 5 minutes in the Fitness Zone + 5 minutes in the Performance Zone Workout Wednesday and Friday 15 minutes in the Healthy Heart Zone + 30 minutes in the Fitness Zone + 15 minutes in the Healthy Heart Zone Cool-down 10-15 minutes at or slightly above your Ambient Heart Rate

This should help anyone on the road to a healthier, happier fitness lifestyle.

Benefits of heart rate Determine your maximum heart rate How to Get Started Before you start your exercise programs

About Sally Edwards. For the past thirty years, Sally Edwards has been racing in the front of the pack in business, sports, and lifestyle training. She is the author of eight sports and nutrition books, including Heart Zone Training (1996) and the Heart Rate Monitor Book (1993) and has lectured worldwide on a broad range of topics including breaking through the barriers that keep us from our personal achievement. She resides in Sacramento, California, and lives the fitness lifestyle that she preaches.