While ITS is for seniors so LOW-MODERATE AEROBIC INTENSITY and lower impact on joints.
HOW TO ENSURE YOU WORK WITHIN CORRECT AEROBIC INTENSITY LEVEL?
There are several ways to do this. Two methods are explained below.
1. Gage how you are feeling; if you feel warmer and you are breathing faster you have raised your intensity level. If you are warmer and still able to speak but you are too short of breath to sing you are working at approximately the right level. If you can still sing you may need to work harder to get cardiovascular benefit.
2. Check your heart rate by taking your own pulse for 15 seconds and then multiply this by 4 to get your heart rate ( beats) per minute (bpm). Alternatively use a FITBIT or other device.
Calculate your heart rate zone for mild to moderate intensity level exercise as follows:
MHR = maximum heart rate = 220- your age =
50% or 1/2 of MHR =
70% of MHR = 0.7 x MHR =
Warm up gets you to about 50% MHR
YOUR SAFE ZONE for moderate intensity exercise is
between 50% – 70% of MHR
So example I am 60 years old
MHR = 160 (= 220-age 60)
50% MHR = 80 ( 1/2 of 160)
70 % MHR = 112 ( 7 x 16 )
My exercise heart rate zone is 80-112 bpm
Please note if you are on cardiac or blood pressure medication your MHR is lower. So do always listen to your body and rest if you feel pain, fatigue, dizziness or too short of breath.
You keep well hydrated.
You haven’t had heavy meal in last 2 hours
You work in a safe environment with:
Non slip surface, exercise mat
Sturdy chair that doesn’t slide or move
2 tennis balls or light hand weights
Enough space to move sideways and forward and back a few steps
Wall or door for support
ETM NTERVAL TRAINING WELCOME