Question

1. What are the recommendations for the intensity of aerobic exercise? eb 1 2. What are the methods used to estimate the relative intensity of exercise? 3. Palpate your own pulse, record your resting HR and age. Then calculate the following: • HR __ Age: • Age Predicted HR.: • Target HR range for training at moderate (40-59% of HRR) intensity • Target HR range for training at vigorous (60-89% of HRR) intensity.

Answer 1

Answer: The recommendation for the intensity of aerobic exercise is mainly 150 minutes per week in the case of normal or moderate aerobic activity. While in the case of vigorous activity, it should be 75 minutes per week.

The methods that used to estimate the relative intensity of exercise are:

• Monitoring the heart rate
• Talk test method
• By evaluating and rating the perceived exertion.

Age := © HR crest) = 102 bpm. Age: 45 © Age predicted HR = 72 bpm © Target HR range for training at moderate (40-591.) of HRR intensity = 220-45= = 175 bpm C Target HR range for powining at vigorous (60-89% 0% HRRY intensity = 80 bpm in the morning, so, for vigorous exercise it will be (146.5 to 160.75 bpm)