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To reduce whole body inflammation, the Gene Smart Program focuses more on the level of intensity at which you work out and not the amount of time you exercise that is critical.
Exercise at least 5 days a week, for at least 30 minutes. Start by trying to achieve 50-75 % of the maximum heart 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 target heart-rate zone (50 percent) during the first few weeks. Gradually build up to the higher end of your target zone (75 percent).
As you get in shape, increase your working heart 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 target heart rate.
| Age (years) | Target HR Zone 50–85 percent (beats per minute) | Average Maximum HR 100 percent (beats per minute) |
|---|---|---|
| 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 |
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