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Frequency and Duration

You should never exceed your MHR. A THR of 50-60% is a comfortable zone for beginners or for people with low capacity. If suitable, beginners should eventually increase their intensity and exercise to achieve 75-85%, which is the THR range appropriate for fitter people.


Intensity

Keeping the intensity level in check requires a bit of calculation. You must monitor your target heart rate. If your heart rate is too low, you won’t get the benefits, and if it’s too hig,h your body will be under stress, which may be unsafe. The target heart rate (THR) is a percentage of the maximum heart rate (MHR), which is what you should be achieving during your workout for prime advantage. Your THR should range between 60% and 90% of your MHR. You can figure it out yourself through the formulas presented below, or you can have a professional administer a test.

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