Here are some important questions regarding women's health and setting up
an exercise program.
How do you start an exercise program?Unfortunately, few Americans get
regular exercise. You are more likely to adopt a
regular exercise program if you choose activities that you enjoy.
An exercise program should include:
- Exercise 3 times a week.
- Exercise for 20 minutes each time.
- Increase your heart rate (pulse) when exercising. See target heart rate information below.
You should see your doctor before starting
an exercise program if:
If you are over 65, you need to focus on balance and strength exercises first. Then, you may perform "aerobic" exercises regularly such as walking, biking or swimming.
What makes up an exercise program?- Type: there are a few major types of exercise:
- Aerobic: constant exercise for a prolonged time (walking, biking, swimming)
- Stretching: makes you more flexible
- Weight lifting: increases muscle tone and strength
- Intensity: how difficult (strenuous) the exercise is:
- Usually followed by your pulse (heart rate) during the exercise
- Your doctor should recommend a pulse that is right for you
- Duration: how long the exercise lasts:
- 25-45 minutes for each session
- Sessions: what you do during the exercise time:
- 3-5 minutes for warm-up
- 15-40 minutes for aerobics or weight training
- 2-5 minutes for cool-down
- Frequency: how often you exercise:
- Daily if you exercise less than 30 minutes or your intensity is low
- Every other day if you exercise greater than 30 minutes or your intensity is high
- Progression: how you increase your exercise difficulty or time
- Start out slowly
- Keep your pulse in the target range
- Use a logbook to keep track of progress
What are some moderate vs high intensity activities?| Moderate Intensity Activities | High Intensity Activities |
| Walking briskly (3 to 4 mph) | Aerobics |
| Toning exercises | Tai-bo |
| Housecleaning | Backpacking |
| Mowing lawn | Cycling (racing) |
| Golf (pulling or carrying clubs) | Climbing hills |
| Home repair | Cross country skiing |
| Fishing, standing/casting | Fitness walking |
| Jogging (medium pace) | Swimming |
| Swimming (medium pace) | Roller skating |
| Cycling (less than 10 mph) | Tennis |
| Gardening | Racquetball |
| Canoeing (2 to 4 mph) | Soccer |
| Dancing | Volleyball |
| Bowling | Basketball |
| House painting | Jumping rope |
| Carpentry | Jogging or running |
What are calories?Food supplies our bodies with energy. Calories are the units we use to measure the energy that food contains. Some types of
exercise tend to
burn more "calories". Also, you have to
exercise harder or longer to
burn more calories.
How many calories are burned by certain activities?| Activity | Number of Calories Burned |
| Walking (brisk) | 100 calories burned per mile |
| Jogging | 120 calories burned per mile |
| Swimming | 100 calories burned in 20 min |
| Bicycling (easy pace) | 100 calories burned in 20 min |
| Aerobic exercise to music | 100 calories burned in 20 min |
| Gardening (vigorous) | 100 calories burned in 30 min |
Pulse Rate During ExerciseYour resting pulse is a simple and accurate estimate of your cardiovascular
fitness. As your activity level increases your pulse increases to compensate(unless you take medication that blocks this response by your pulse). As your cardiovascular condition improves (through
exercise) your resting heart rate will decrease. This is related to increased efficiency in the function of the heart and vasculature. The speed at which your heart rate drops back down to resting levels after
exercise is also an indicator of cardiovascular
fitness. The quicker your heart rate returns to resting levels, the more fit you are.
Maximum Heart Rate (MHR)Your MHR is defined as your age subtracted from 220. For example, a 30 year-old has a MHR of 190 beats per minute. In your
exercise program, the MHR is a limit you should try not to meet or exceed.
Target Heart Rate (THR)When you train, your heart rate should be between 50 and 80% of your maximum heart rate. This is known as your target heart rate (THR). Studies show that exceeding 80% of your MHR provides no additional benefits and may be counterproductive. Those who are poorly conditioned, or beginning a new program, should stay closer to 50% of their MHR until they begin to see results. In general, training at the higher end of your training zone (70-80%) will improve your aerobic
fitness. Training at the lower end (60-70%) for a longer period will allow your body to
burn more fat (
weight loss).
Target Heart Rate Levels| Exercise Intensity Level | Target Heart Rate |
| Low Intensity | 50 to 60% MHR |
| Weight Loss Intensity | 50 to 70% MHR |
| Average Intensity | 60 to 70% MHR |
| High Intensity | 70 to 80% MHR |
Target Heart Rate Age Chart| Age | Exercise Intensity Level |
| Low | Weight loss | Average | High |
| 20 | 135-148 | 135-161 | 148-161 | 161-174 |
| 25 | 133-145 | 133-158 | 145-158 | 158-170 |
| 30 | 130-142 | 130-154 | 142-154 | 154-166 |
| 35 | 128-139 | 128-151 | 139-151 | 151-162 |
| 40 | 125-136 | 125-147 | 136-147 | 147-158 |
| 45 | 123-133 | 123-144 | 133-144 | 144-154 |
| 50 | 120-130 | 120-140 | 130-140 | 140-150 |
| 55 | 118-127 | 118-137 | 127-137 | 137-146 |
| 60 | 115-124 | 115-133 | 124-133 | 133-142 |
| 65 | 113-121 | 113-130 | 121-130 | 130-138 |
| 70 | 110-118 | 110-126 | 118-126 | 126-134 |
| 75 | 108-115 | 108-123 | 115-123 | 123-130 |
NoteIf you are taking
high blood pressure or heart medications, which affect your pulse rate, check with your physician to determine the appropriate target heart rate for you.
What are some tips on how to exercise?- Always use a mat under you when doing floor exercises.
- Always wear the right shoes for each activity. They must fit well. If they are too loose, you may suffer blisters. If they are too tight, you may injure your feet. Your socks should pad the skin and absorb sweat well.
- Avoid exercising outdoors in very warm or very cold weather.
- Avoid exercising right after you eat. Wait at least two hours after eating before heavy exercise.
- Do not wear loose jewelry.
- Drink plenty of fluids before and after exercising. Keep a sugared drink nearby. A low-fat, sugared snack may be helpful if you exercise for more than 45 minutes. This is very important in the diabetic who may feel that their blood sugar is low.
- Exercise in a room with good air circulation. The room should be slightly cool at the start. Then you will be more comfortable when your body heats up.
- Exercise only when feeling well.
- Exercise with a friend.
- Find an exercise routine, teacher, and program that you like.
- Music may help you enjoy your workout. However, be sure that you can hear cars if you are near the road.
- Set realistic and safe goals for yourself.
- Take your pulse at the wrist. Do not take your pulse at the neck. Pressure on the carotid artery in the neck may make you faint.
- Try to exercise at the same time each day so it becomes routine.
- Wear loose, layered clothing. As you warm up, you can take off the layers. Performing strenuous exercise while wearing "sweats" can be dangerous. Your body naturally tries to cool itself by sweating. Making your body sweat more only causes you to lose water. Your body needs the water to exercise. You may pass out or lose too much water. Wear only enough clothing so that you are warm during the exercise.
When should you stop exercising?You should stop
exercising if you do not feel well or have any of the following:
