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You can determine your training heart rate zone by consulting a medical or exercise professional. For example, if your maximum heart rate is 190 beats per minute, your training zone is between 114 (190 x .6) and 171 (190 x .9) beats per minute. For example, if you're 30 years old, your maximum heart rate is about 190 (220-30) beats per minute. To get aerobic benefits, fitness specialists advise that you exercise at 60 to 90 percent of your maximum heart rate. Count the number of beats for ten seconds, then multiply by six to determine your heart rate in beats per minute. Take short sips about every ten minutes. You can do all the exercises in this program in approximately 50 minutes. Finally, although this program is designed to provide safe, effective exercises for strengthening the muscles, it is recommended that you consult your doctor before beginning the program. Your schedule might include strengthening exercises on Tuesday and Thursday and aerobic exercise on Monday, Wednesday, and Friday. An iPod playlist or CD collection works wonders in making the trip more enjoyable, especially if you're traveling through an area where radio signals might be sketchy

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