Taking up or returning to exercise

Basic rules

If you are taking up a physical activity for the first time, or returning to one after a period of inactivity, make sure you follow a few basic rules:

  • tailor your activity to your physical fitness;
  • choose an activity that you enjoy.
  • Start slowly and gradually: exercise for 30 minutes at least 3 times a week, as this is more effective than a work-out lasting several hours.
Doing too much sport can jeopardise your health, with issues such as muscle tears, cramps or even a heart attack.
 
If you are unsure how fit you are, check with your GP or a sports doctor before you begin.

Heart rate

Your heart rate is the number of beats per minute (BPM) that the heart requires to pump blood around the whole body.

Checking your pulse allows you to gauge the intensity of your effort and prevents over-exertion.

Resting heart rate

Resting heart rate (RHR) gives an idea of overall physical fitness. To check your resting heart rate, take your pulse on your neck or wrist for 60 seconds. A normal heart rate ranges from 60 to 80 beats per minute.

Maximum heart rate

Maximum heart rate (HRmax) is the maximum rate at which the heart can beat in one minute

Calculate your maximum heart rate

  • "HRmax" = 220 - "age in years" = "beats per minute"

For example, a 35-year-old should have a maximum heart rate of: 220 - 35 = 185 beats per minute.

Heart rate during moderate physical activity is around 60-80% of maximum heart rate.

 

Published by the Health Directorate (Direction de la santé)

Last update