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Fitting Exercise Into Your Life



How can I keep track of exercise?

Taking care of your heart is one of the most important things you can do in life.  Planning a diet and activity program is the key to success.  Prepare yourself by:

  • Being committed to change
  • Setting specific and realistic goals
  • Thinking about possible roadblocks
  • Deciding how to deal with problems
  • Not being discouraged by minor setbacks

My activity log

Develop a 4-8 week plan with you health care professional. Use this sample chart to keep track of your efforts.

Sample Plan:  I plan to walk at least 30 minutes 3-4 times each week. 

Date

Type of Exercise/Activity

Total Minutes

How I Felt

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 



Your target heart rate

To condition your heart and lungs, you should bring your heart rate to a certain point called the "target heart rate zone."  When you stop exercising, quickly take your pulse to find out your heartbeats per minute (see below). Figure your maximum heart rate by subtracting your age from 220.  Your target heart rate is 50-75% of your maximum heart rate.

So, if you are 50 years old, your maximum heart rate is 170 and your target heart rate zone is 85-127.

My heart rate range: _________ bpm

To get your pulse rate, count the number of beats for 10 seconds and multiply by 6.  Ask your health care professional to teach you how to know if you're exercising within your target heart rate zone.