I - INTENSITY 60% Maximum Heart Rate
T - TIME (DURATION) 30 minute and more
T - TYPE Aerobic/Endurance Exercise
You have been presented with the guidelines for exercise programmes to improve fitness of the general public. The Target Heart Rate (THR) is based on the minimal threshold of 60% Maximum Heart Rate (MHR). But you may encounter friends with different levels of fitness, so you must encourage them to exercise in the THR zones and appropriate duration that cause the desired training effect and the expenditure of calories.
Example: For 40-year-old person
220-40 = 180bpm
Now use your age
220 - ......... = ............ bpm
The second step is to calculate the THR zone.
70 % MHR = Low end of THR zone
Example: 70% of 180 bpm = 126 bpm
85% MHR = High end of THR zone
85% of 180 bpm = 153 bpm