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Exercise FAQ
How can I prevent injuries?
  Start every workout with a warm-up. That will make your muscles and joints more flexible. Spend 5 to 10 minutes doing some light calisthenics and stretching exercises, and perhaps brisk walking. Do the same thing when you're done working out--until your heart rate returns to normal.

Pay attention to your body. Stop exercising if you feel very out of breath, dizzy, faint or nauseated, or have pain.
How do I avoid injuring myself?
  The safest way to keep from injuring yourself during exercise is to avoid trying to do too much too soon. Start with an activity that is fairly easy for you, such as walking. Do it for a few minutes a day or several times a day. Then slowly increase the time and level of activity. For example, increase how fast you walk over several weeks. If you feel tired or sore, ease up somewhat on the level of exercise, or take a day off to rest. Try not to give up entirely even if you don't feel great right away! Talk with your doctor if you have questions or think you have injured yourself seriously.
How do I get started?
  Start by talking with your doctor. This is especially important if you haven't been active, if you have any health problems, or if you're pregnant or elderly.

Start out slowly. If you've been inactive for years, you can't run the Boston Marathon after 2 weeks of training. Begin with a 20-minute period of light exercise or a brisk walk every day and gradually increase how hard you exercise and for how long.
How hard or at what level do I have to exercise?
  To receive the benefits of physical activity, it's important not to tire too quickly. Pacing yourself is especially important if you've been inactive.

Measuring your heart rate (beats per minute) can tell you how hard your heart is working. This approach requires measuring your pulse periodically as you exercise and staying within 60 to 85 percent of your maximum heart rate. This range is called your target heart rate.

When you first start your exercise program, you should stay within 60 percent of your target heart rate. Then, as your conditioning gradually increases, you may gradually increase your target heart. After six months or more of regular exercise, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate. However, you don't have to exercise that hard to stay in shape.

Some people can't measure their pulse or don't want to take their pulse when exercising. If this is true for you, try using a "conversational pace" to monitor your efforts during moderate activities like walking. If you can talk and walk at the same time, you aren't working too hard. If you can sing and maintain your level of effort, you're probably not working hard enough. If you get out of breath quickly, you're probably working too hard — especially if you have to stop and catch your breath.
How much exercise do I need?
  Talk to your doctor about how much exercise is right for you. A good goal for many people is to work up to exercising 4 to 6 times a week for 30 to 60 minutes at a time. Remember, though, that exercise has so many benefits that any amount is better than none.
What is a target heart rate?
  Target heart rates let you measure your initial fitness level and monitor your progress in a fitness program. Measuring your heart rate (beats per minute) can tell you how hard your heart is working. Finding your target heart rate requires measuring your pulse periodically as you exercise and staying within 60 to 85 percent of your maximum heart rate which is about 220 minus your age. This range is called your target heart rate.

You can check your heart rate by counting your pulse for 15 seconds and multiplying the beats by 4. Check your pulse by gently resting 2 fingers on the side of your neck and counting the beats for 1 minute. Use a watch with a second hand to time the minute.

Try to keep your heart rate at about 60 to 85% of your "maximum heart rate." When you're just beginning an exercise program, shoot for the lower target heart rate (60%). As your fitness improves, you can exercise harder to get your heart rate closer to the top number (85%).

To figure out your target heart rate, subtract your age in years from 220 (which gives your maximum heart rate), and then multiply that number by 0.60 or 0.85.

For example, if you are 40 years old, you would subtract 40 from 220, which would give you 180 (220 - 40=180). Then you would multiply this number by either 0.60 or 0.85, which would give you 108 or 153 (180 x 0.60=108 and 180 x 0.85=153).

So your target heart range would be 108 - 153

When you first start your exercise program, you may want to use 108 as your target heart rate. Then, as your conditioning gradually increases, you should gradually increase your target heart rate up to 153.

The table below shows estimated target heart rates for different ages. Look for the age category closest to yours, then read across to find your target heart rate.

Age Target HR Zone
50 - 85 %		 Average Maximum
Heart Rate
100 %
20 years 100 - 170 beats per minute 200 beats per minute
25 years 98 - 166 beats per minute 195 beats per minute
30 years 95 - 162 beats per minute 190 beats per minute
35 years 93 - 157 beats per minute 185 beats per minute
40 years 90 - 153 beats per minute 180 beats per minute
45 years 88 - 149 beats per minute 175 beats per minute
50 years 85 - 145 beats per minute 170 beats per minute
55 years 83 - 140 beats per minute 165 beats per minute
60 years 80 - 136 beats per minute 160 beats per minute
65 years 78 - 132 beats per minute 155 beats per minute
70 years 75 - 128 beats per minute 150 beats per minute

Your maximum heart rate is about 220 minus your age. The figures above are averages, so use them as general guidelines.

Note: A few high blood pressure medications lower the maximum heart rate and thus the target zone rate. If you're taking such medicine, call your physician to find out if you need to use a lower target heart rate.
What is aerobic exercise?
  Aerobic exercise is the type that moves large muscle groups and causes you to breathe more deeply and your heart to work harder to pump blood. It's also called cardiovascular exercise. It improves the health of your heart and lungs.

Examples include walking, jogging, running, aerobic dance, bicycling, rowing, swimming and cross-country skiing.
What is strength training?
  Most kinds of exercise will help both your heart and your other muscles. Resistance training is exercise that develops the strength and endurance of large muscle groups. Weight lifting is an example of this type of exercise. Exercise machines can also provide resistance training. Your doctor or a trainer at a gym can give you more information about exercising safely with weights or machines.
What is the best exercise?
  The best exercise is the one that you will do. Walking is considered one of the best choices because it's easy, safe and cheap. Brisk walking can burn as many calories as running, but is less likely than running or jogging to cause injuries. And it doesn't require any training or special equipment, except for good shoes.

Walking is an aerobic and weight-bearing exercise, so it is good for your heart and helps prevent osteoporosis.
What is weight training?
  Weight training, or strength training, builds strength and muscles. Calisthenics like push-ups are weight-training exercises too. Lifting weights is a weight-training exercise. If you have high blood pressure or other health problems, talk to your family doctor before beginning weight training.
What is weight-bearing exercise?
  The term weight-bearing is used to describe exercises that work against the force of gravity. Weight-bearing exercise is important for building strong bones. Having strong bones helps prevent osteoporosis and bone fractures later in life.

Examples of weight-bearing exercises include walking, jogging, hiking, climbing stairs, dancing and weight training.