Answer to Question 1
There are four main components to an exercise prescription. First, mode of exercise refers to the type of exercise that
is performed. For cardiorespiratory tness, the exercise should use rhythmical contractions of large muscle groups
(i.e., jogging, cycling, swimming). Second, the frequency of exercise should be 3-5 days per week for optimal
benets. Third, the intensity of the exercise should be such that the heart rate reaches 60-90 of maximal. Fourth,
the duration of the exercise should be 20-60 minutes
Answer to Question 2
Your target heart rate range is based on your maximal heart rate (HRmax), and your resting heart rate (resting HR).
First, as you age, your HRmax decreases based on the estimation formula: HRmax = 220 - age. Second, a lower
resting heart rate is an adaptation of aerobic exercise training. Therefore, as you get older or adapt to training, your
target heart rate range will change as you experience a drop in HRmax and resting HR.
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