Heart Rate Monitors – 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.

Start 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.

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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.

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All activity rounds should have a similar common structure.

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 your ambient heart rate

Several Sample Workouts to Help Get You Started

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

For 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 duration 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 duration 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
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