Benefits of:

• reduce risk of heart disease
• reduce resting HR
• normalize resting BP
• improvement of daily activities

Heart Rate Max determines the high end of your cardio training. It is determined by subtracting your age from 220. This number shouldn’t be exceeded during training. Beginners are to work within the 55%-64% range, so to stay within this range a 40 year old would multiply 180 by either .55 or .64 to figure they should stay within 99 to 115 beats per minute.

Frequency

• 4 to 7 times per week

Intensity

beginner 55%-64% of HR Max
intermediate 65%-74% of HR Max
advanced 75%-90% of HR Max

Type depends on your level of fitness but here are some options:
walking, stationary bike, swimming, stair climber, treadmill, exercise class, cross-training, sports and interval training