The International Task Force for Prevention of Coronay Heart Disease offers a helpful heart rate table . A lesser degree of exertion, such as going for a walk, is still quite beneficial and better than no exercise at all. Aiming for a lower level of exertion may make it easier to remain with the exercise program over time. This also represents an easier exercise goal for people with physical or medical limitations to more vigorous exercise. These type of aerobic exercises are quite helpful to burn calories, modify cardiovascular risk factors and improve overall cardiopulmonary endurance.
Resistance exercises such as weight lifting are also important.
These offer greater development of muscular strength and muscle mass. Greater muscle mass translates into a higher metabolic rate which will aid in weight management. Resistance exercises also help preventing and treating low back pain, osteoporosis, orthopedic injuries and in the elderly, susceptibility to falls and impaired physical function. Resistance training also helps the heart deal with sudden unexpected exertions that are often inevitable in everyday life. Resistance exercises should be done two to three days a week.