(including the time it takes to change your shoes)
A general formula: Target heart rate or pulse: 60-80% of 220 – age. It's great to plug into a formula, but unfortunately, this formula is general and isn't that accurate for each individual. The target heart rate formula can be as much as 20 beats per minute off, so I find using the target heart rate formula alone inadequate. You'll learn more about the pace that's right for you by observing your perceived rate of exertion. I like these guidelines from Miriam E. Nelson, Strong Men and Women Beat Arthritis, Putnam, 2002. You can take your pulse or use a heart monitor to get your pulse rate while exercising, and it's interesting to compare your perceived rate of exertion with the target heart rate you get from using a formula. But, unless you're interesting in competitive aerobics, working with the perceived level of exertion works fine.
Active movement: 50-60% heart rate maximum or easy, sustainable movement that increases your heart and breathing rate but doesn’t make you sweat unless it’s hot. Gardening, strolling, golfing, etc. Do this as often as possible, because it’s healthy and enjoyable to move, but it won’t improve your aerobic condition unless you’ve been totally sedentary.
Aerobic training at a beginning level: 60-70% is rapid breathing with the ability to converse with only slight strain. Perspiration appears after about 5-15 minutes depending on air temperature. You could continue this indefinitely.
More advanced aerobic training: 70-85% with more rapid but not labored breathing. Possible to converse but with interruptions and more strain. More fatigue by the end of exercise session.
Overexertion: excessive effort with heart pounding and breathing too rapid to speak. Don't do this!
Goals: Exercise aerobically 3 times a week. Begin with twice a week if you can't commit to 3 times. Just make a commitment you can keep and move up to 3 times a week later. The idea is to make a manageable goal that will bring success. Success leads to confidence and more success. This is a sample program. You should make a plan that progresses at the right pace for your body, but do improve your level of aerobic fitness over time. Without asking your body for just a little more output over time, you won't become more fit.
How to begin if you’re out of shape:
Week 1: Active movement (50% of maximum heart rate) for 10 minutes
Week 2: Active movement for 15 minutes
Week 3: Active movement for 20 minutes
Week 4: Active movement for 10 minutes, beginning aerobic training level (60% max heart rate) for 5, then active movement for 5
Week 5: Active movement for 5 minutes, beginning aerobic training level (60% max heart rate) for 10, then active movement for 5
Week 6: Active movement for 5 minutes, beginning aerobic level for 5, more advanced aerobic level (70-85% max heart rate) for 5, active movement for 5
Week 7: Active movement for 5 minutes, beginning aerobic level for 5 minutes, advanced aerobic level for 10, beginning aerobic level for 5
Okay, I can do this. Just how to figure how what qualifies as "leveling".
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