Aerobic exercise intensity:
Aerobic exercise intensity may be done continuously or intermittently during the day 3-5 days per week initially for 30 minutes per day at moderate intensity to start and increase duration and intensity as tolerated.
Determining Intensity according to the ACSM:
Estimate the maximum heart rate (MHR) in beats per minute by calculating 220 – age. Determine resting heart rate while counting pulse in beats per minute by feeling the radial artery of the wrist after lying down comfortable for more than 10 minutes. Take MHR and subtract resting heart rate (RHR) to calculate heart rate reserve (HRR). MHR – RHR = HRR. Calculate training intensity (TI) by multiplying HRR by desired training intensity generally between 40% and 85% and add back the RHR. TI = HRR x TI + RHR. For beginners start at 40% to 50% for intensity. Once advanced enough by progressive training, the optimum cardiovascular training zone per the ACSM is seen at 75% to 85% training intensity.
