That's not to say that you should work at 90 percent of your maximum heart rate for 20 minutes a day and be done with it. Working that hard would be counterproductive. In fact, the ACSM recommends this intense style of training for those engaging in athletic competition. For some, this may be too much. During this stage, gradually increase your intensity level to 70 percent to 80 percent of maximum heart rate.
Improvement is minimal, but it keeps getting better slowly.
Your progress through these stages should be gradual and comfortable. Instead, start at the right level, and then push yourself harder over time as your body becomes stronger. Developed by Net. Use Target Heart Rate to exercise safely. All rights reserved.