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An example in determining aerobic exercise intensity is as follows. A 60 year old male beginner would calculate his training intensity assuming a stress test was done for multiple risk factors for heart disease as follows:

• Maximum heart rate (MHR) in beats per minute is 220 – 60 = 160 beats per minute.
• Count the resting heart rate (RHR) by counting radial pulse is 79 beats per minute.
• Calculate the heart rate reserve (HRR). MHR – RHR = HRR, 160 – 79 = 81beats per minute.
• Calculate training intensity (TI). HRR x TI + RHR = TI, 81 x 0.45 + 79 = 115 beats per minute.
• Therefore, this beginner would be able to start exercising at a mild pace for 5-15 minutes, then increase his pace until the heart rate reaches 115 beats per minute.

Aerobic Exercise Training Progression

Training should then progress to experience cumulative improvement in cardiorespiratory conditioning. Training progression according to the ACSM consists of the 3 stages below:

• Initial stage: Beginners, week 1 – 4, start exercising 3 – 4 times per week at 40 – 50% TI and by 4 weeks 60 – 70% TI for 15 minutes duration per session at week 1 and ending at 30 minutes per session at week 4.
• Improvement stage: Progress further as endurance develops after 4 weeks. On weeks 5 – 24, exercise 3 – 5 times per week at 60 – 70% TI and by 24 weeks 70 – 85% TI for 25 – 30 minutes duration per session at week 1 and ending at 35 – 40 minutes per session at week 24.
• Maintenance stage: After 24 weeks, maintenance should consist of exercise 3 – 5 times per week at 70 – 85% TI for 30 – 45 minutes per session.

Power Walking:

Power walking is an effective initial aerobic activity for beginners. Start walking at a normal pace and continue to increase the walking speed over 10 minutes to reach a heart rate of 110 – 120 beats per minute resulting in mild perspiration.