Workout Plan


30 minutes of cardiovascular exercise at least 5 times a week, or as directed by your physician.

You can gradually increase over time as your fitness will improve, reaching 50-60 minutes per day.


Heart rate (HR) is the number of heart contractions per minute. It is important that you know and monitor your heart rate regularly to ensure safe and effective exercise. Heart rate values should be taken regularly doing your exercise routine and compared against safe and recommend levels.

Calculate your maximum heart rate:

A simple method for calculating your maximum heart rate is 220 minus your age. For example, if a person is 30 years of age, their maximum heart rate would be 190 beats per minute (ppm) (220 -30). Therefore 100% exertion for that person would 190 ppm and 50% would exertion would be 95