Optional Cardio - 60% Max HR (RPE 3)

Posted by FitClick
Wednesday, February 16, 2011 at 4:20pm filed under Cardio - Aerobics/Dancing

Calories Burned:  476 calories per hour   (based on a body weight of 150 lbs.)
This aerobic exercise should be completed at 60% of YOUR maximum effort, an RPE of approximately 3.

Start at whatever level works for you. If you are in rotten shape and carrying a lot of extra weight, it may be only 5 minutes a day. Keep your heart rate in the target zone and keep showing up, every day, until you can do 30 minutes a day.

RPE stands for Rate of Perceived Exertion and is based on a 10-point scale.

10 = extreme exertion -- conversation is impossible

8 = high effort -- conversation is extremely labored

6 = optimum effort -- conversation is difficult, but possible

4 = medium effort -- conversation is easy to maintain

2 = warm up

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