(Provided by Rockport Company)
Remarks: During the class, instructor will provide another table for participants aged 20 or below.
(Provided by Rockport Company)
Remarks: During the class, instructor will provide another table for participants aged 20 or below.
To beginners and rehabilitants, early stage of exercises may bring obvious effect.
However, too much and too frequent exercises may induce muscular strain. Therefore, the Physical Fitness Association of Hong Kong, China has made the following suggestions to different types of exercise-doers with reference to recommendation of the American College of Sports Medicine (ACSM, 2000) and the Centres for Disease Control and Prevention (CDC):
Check the following tables for what type of exercise-doer you are so as to select the kind of walking exercise that suits you. For safety reason, if you have doubts about your own health, you should consult a doctor before taking part in the exercise.
To ensure the exercise is moderate and safe, control of walking speed is very important. When one feels exhausted, breathing becomes faster and the pulse rate increases. Such physical reaction serves as an index of the intensity of exercise. Walking exercise is considered moderate when the heart rate falls within the Target Heart Rate Zone, by which the optimal walking speed can be determined.
The formula for calculating the Target Heart Rate Zone is:
Maximum heart rate* x recommended percentage (%)
* Maximum heart rate = 220 - age
People who
have special
needs |
If ... |
You are advised to......# |
| you are aged 70 or above and do not do regular exercise but intend to participate in exercise |
first consult your doctor and then participate in suitable exercise under his/her instruction |
| you have chronic diseases such as heart disease, respiratory disease or diabetes |
first consult your doctor and after you recover or your illness is under control, you may do mild exercise under his/her instruction |
| you are a man aged over 45 or a woman aged over 55 having some symptoms of heart or lung diseases such as hypertension, chest pain, shortness of breath, palpitation or frequent dizziness |
first consult your doctor and then do mild-to-moderate intermittent exercise at an interval of about 5-10 minutes under his/her instruction. Adjustment should be made depending on your physical conditions. After practice, the target can be set at over 10 minutes.
Ħi45%~55% of maximum heart rateĦj |
People who
lack exercise
or seldom
do exercise |
If ...... |
You are advised to ......# |
| you are a man aged over 45 or a woman aged over 55 in good health conditions but do not have active habits or regular exercise |
do moderate exercise for several minutes every day and then gradually extend the time to 30 minutes or more (you can do exercise for 2-3 times every day and each time for 5-10 minutes)
Ħi50%~65% of maximum heart rateĦj |
| you are in good health conditions with active habits but do not do regular exercise |
do regular exercise:
- do moderate exercise for 20-30 minutes every day Ħi55%~70% of maximum heart beatĦj
- after making progress, do vigourous exercise 3 times or more every week and each time lasts for 20 minutes
Ħi70%~80% of maximum heart rateĦj
|
People who
do regular
exercise |
If ...... |
You are advised to ......# |
| you participate in moderate exercise 5 times or more every week and each time lasts for at least 30 minutes or for less than 6 months, you have started to participate in vigourous exercise 3 times or more every week and each time lasts for at least 20 minutes |
maintain the intensity of exercise and gradually extend the time to 30-60 minutes
gradually increase the intensity of exercise from moderate to vigourous level after getting used to the pattern so as to achieve greater fitness effect
Ħi70%~85% of maximum heart beatĦj |
| you have built up the habit of doing regular exercise for more than 6 months and participate in vigourous exercise 3 times or more every week with at least 20 minutes each time |
keep on doing this kind of exercise
Ħi70%~90% of maximum heart beatĦj
|
# Remarks: The above information serves as general guideline only and the actual situation depends on your health conditions. When necessary, you should consult your doctor and professional physical fitness trainer and adjust your exercise level.
- Use a stopwatch or a watch with a second hand.
- Gently use the tip of your index and middle fingers to locate the arteries on your wrist or your neck and feel the pulse.
- Count for one full minute the number of pulses starting from "0" and the result will be your heart rate.
- Normally, an adult pulse rate at rest ranges from 72 to 78 per minute.
- During or soon after exercises, count the pulses for 15 seconds and multiply the number by 4. The result will be your heart rate per minute.
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