It is most effective to perform cardio-respiratory conditioning three times a week on alternate days. The pulse rate can be used to determine the highest and lowest levels of exercise that are both effective and safe for cardio-respiratory conditioning.
Estimated Maximum Heart Rate for exercise = 220 - age.
Standing Resting Heart Rate is found by taking the pulse while standing quietly. You can feel your pulse at your wrist or on the side of your neck (don't press on both sides simultaneously). Ask one of the instructors if you aren't sure how to do this. Take the pulse before moving much. To find the number of beats per minute, measure the pulse for 10 seconds and then multiply by 6.
Lower pulse limit for effective exercise = [(220 - age - SRHR) x 0.5] + SRHR.
Upper pulse limit for safe exercise = [(220 - age - SRHR) x 0.85] + SRHR.
The pulse should be taken immediately after the exercise to determine the exercise heart rate. Two minutes after the exercise, the pulse should not exceed 120. If it exceeds 120 five minutes after the exercise, there may be a medical problem.
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