When you start an exercise program it's a good idea to get an extensive physical exam. The American Heart Association and American College of Cardiology both recommend an exercise electrocardiogram test for all people over the age of 40 who are starting an exercise program. I recommend an exercise test for all my clients to assess fitness level in addition to ruling out any cardiac or pulmonary disease. An exercise test should include simultaneous pulmonary testing to determine anaerobic threshold; the point of oxygen debt or high accumulation of lactic acid. The anaerobic threshold is the set point or red line on which exercise prescription is based. Exercise prescription is based on 4 different levels or zones. (See Table One). Level 4 or zone 4 is the red line or anaerobic threshold. Most beginners make the mistake of exercising at too high an intensity. This usually results in burn out or injury. These zones or levels are usually expressed in heart rate as percent of anaerobic threshold.

START LOW, GO SLOW Plan an exercise program that is easily accomplished. Initially, it should include 20-25 minutes of level 1 conditioning three times a week. Add 5 minutes of stretching and cool down on either end and you are committing approximately 30-35 minutes three times a week. Of course, you can do more if you stay in zone one. Doing less is not very efficient. Exercise 2 times a week or less and you lose training effect between sessions.