Eating Right	Heart Rate Guide	Body Fat Guide
Warming Up & Stretching	Basic Dumbell Workout	Exercise Level Guide

The table below contains details on your maximum heart rate and your target zone depending on your level of fitness. For the greatest benefit you should aim to be in your target zone for 25 - 30 minutes 3 - 5 times a week. Remember if you are a beginner and you have any doubts about your health, consult your GP before exercising.

Your Age Max Heart Rate (Beats/Min) Beginner Trainer Active Trainer Zone 50% - 60% of Maximum Zone 60% 70% of Maximum Zone 70% - 80% of Maximum 20+ 200 100 - 120 120 - 135 140 - 160 30+ 190 95 - 115 115 - 130 135 - 150 40+ 180 90 - 110 110 - 125 125 - 140 50+ 170 85 - 100 100 - 115 120 - 135 60+ 150 75 - 90 90 - 100 105 - 120 60+ 150 75 - 90 90 - 100 105 - 120

Please Note: The information presented herein is given in good faith and is to the best of our knowledge accurate. However, anyone using the information in any way does so entirely at their own risk. Optima Fitness cannot accept any responsibility for any damage or injury incurred as a result of using this information. If you are in any doubt about your health or fitness you should visit your doctor and advise them of your intentions. Remember, by starting exercise you are making a long term commitment to your health and well being. Taking time to prepare yourself, and seeking advice before commencing, will ensure you gain the maximum of benefit and enjoyment from your exercise.

Should I consult a doctor before I start exercising?