Question

I am middle aged and have begun jogging for health. What sort of heart rate effect should I aim for?

Answer

Without having the individual's clinical details or examining them or carrying out investigations, we would be very cautious about giving specific advice on exercise, since this should be tailored to the individual or it may be dangerous. When very active exercise is begun in middle age, it must be carried out carefully, in a controlled manner, with a gentle increase in the workload. All activity is good, except for unaccustomed sudden exercise. We would support the use of aerobic exercise for fitness, such as walking, cycling and swimming.

There seems to be every likelihood that regular aerobic exercise can prevent coronary heart disease and circulatory problems. It is also probably true that the amount of protection is related to the amount of exercise taken. Rigorous exercise leads to an improved performance and exercise tolerance, and makes the performance of ordinary everyday activities significantly easier. It produces a sense of well being and positive health. As training continues, the same level of exercise can be achieved at slower heart rates. Regular exercise to about 60% of the maximum heart rate for 20-30 minutes three times per week is the minimum requirement for a training effect. The heart rate response at peak exercise in a person of 20 years is about 200 beats per minute and at about 65 years about 170 beats per minutes.

The amount of exercise an individual can take of course depends on many variables, including size, weight, fitness, the presence of heart disease and other pathological conditions and the taking of tablets/medication. This is why exercise should be on the advice of your personal physician.

We cannot emphasise enough that the decision is an individual one for each patient and must be taken in association with their physician.

Links

• Your Target Heart Rate