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A key principle of the Gene Smart Anti Inflammatory Diet & Exercise Program is to Exercise to Reduce Whole Body Inflammation. With an emphasis on reducing whole body inflammation and promoting healthy active aging, the Gene Smart Program focuses more on the level of intensity at which you work out and less on the amount of time you exercise. And the way to measure the level of intensity is to achieve an activity level that gets your heart pumping within its heart rate target zone. The chart below will help you identify your heart target rate based on the heart rate target zone for your age.
Exercise at least 5 days a week, for at least 30 minutes. Start by trying to achieve 50-75 % of the maximum heart target rate for your age; you may need to do intervals at first to get enough quality exercise. When starting an exercise program, aim for the lower end of your heart rate target zone (50 percent) during the first few weeks. Then, gradually build up to the higher end of your heart rate zone (75 percent).
As you get in shape, increase your working heart target rate to 70-85% of maximum, with three days of aerobic exercise (walking, running, elliptical) and two days of circuit training: aerobic exercise to warm up and cool down, combined with a resistant, weight-training program designed to work 8-10 muscle groups.
A heart rate monitor will help you know when you are achieving your heart target rate based on your heart rate target zone in the following chart.
| Age (years) |
Heart Rate Target Zone |
Average Maximum Heart Target Rate |
|---|---|---|
| 20 25 30 35 40 45 50 55 60 65 70 |
100–170 98–166 95–162 93–157 90–153 88–149 85–145 83–140 80–136 78–132 75–128 |
200 195 190 185 180 175 170 165 160 155 150 |
Learn how to get started with your exercise program to achieve our heart target rate based on your heart rate target zone.
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