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How fast should your heart beat during 
aerobic exercise?  Fast enough to reach and 
stay in its “target zone”, a range of beats per 
minute that is largely determined by our age 
and physical condition.  To determine your 
target zone, consult the chart we provide. 
 
 
 
 
 
 
 
 
 

A successful exercise program consists of a 
warm-up, aerobic exercise, and a cool-down.  Do the entire program at least two or 
preferably three times a week, resting for a day between workouts.  After several months 
you can increase your workouts to four or five times per week.  Warming up is an important 
part of your workout, and should begin every session.  It prepares your body for more 
strenuous exercise by heating up and stretching out your muscles.  At the end of your 
workout, repeat these exercises to reduce sore muscle problems.  We suggest the following 
warm-up and cool-down exercises: 
 

Rotate your head to the right for one count, feeling 

the 

stretch up the left side of your neck.  Next rotate 

your 

head back for one count, stretching your chin to the 
ceiling and letting your mouth open.  Rotate your 

head 

to the left for one count, and finally, drop your head 

to 

your chest for one count. 
 
 
 
 
 
 

Lift your right shoulder up toward your ear for one 

count.  

Then lift your left shoulder up for one count  
as you lower your right shoulder.