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Aquatic Staff Fitness Challenge

Step # 1 Find your Target Heart Rate Zone

Minimum Limit in Zone


1. Subtract your age from 220
2. Then subtract your Resting Heart Rate
3. Multiply this number by .6
4. Then add your Resting Heart Rate
This number is your Minimum Limit in your Target Heart Rate Zone.
Maximum Limit in Zone


5. Multiply the result from step 2 by .8
6. Add your Resting Heart Rate
This number is your Maximum Limit in your Target Heart Rate Zone.


Step # 2 Determine if you want to lose weight or maintain your current weight. Circle One

To lose weight : You need to workout in your Target Heart Rate Zone 6 - 7 Days per week for 1 hour

To maintain weight: You need to workout in your Target Heart Rate Zone 4 Days per week for 1 hour

Step # 3 Keep food intake the same, drink plenty of water