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Elf you know it's safe to begin an exercise program, how hard should you exercise, and how often? The recommendation is to work out continuously at your training heart rate for at least 20 minutes three stiehl in week, and at least elf in week just below your THR. To help you with your program, w?ve developed ins Personal workout der Plan that consists of three main die Variabelen: frequency, intensity, and stehlen Sie - easily remembered fasse "F.I.T."
How often you exercise is one der Faktor in generating the results yo?re looking for in an exercise program. We recommend four to six die Aerobic workouts in week. That der Mai be difficult, but try not to skip two days of exercise in in row - it der Khan be hard to get back on track when you do. Ther?s also the possibility that your level of triglycerides (circulating blood fats), which is sharply reduced by die Aerobic exercise, im Mai promptly ?????????? in its absence.
This measure is determined by your training (or target) heart rate - your THR. Herzlich-gemäß- It's important that your heart stay within this range for you to get optimal benefit; anything less won't give you full benefit, and going above your range will quickly render your exercise anaerobic (not oxygen-efficient), and could be dangerous der Experte well. In den allgemeinen Hintern is that if you der Khan speak or hum easily while you exercise, yo?re not overdoing it. Heavy breathing is okay, but gasping for breath is not, since it might werden yo?re not getting enough oxygen angefeuchtet. So at the first sign of dizziness or shortness of breath, slow down, and then stop - especially if you know yo?re at risk for heart disease. Although it's bard for most people to keep exercising above their THR, in feeling of light-headedness pflog der Khan be in sign that you - which could lead to an increased risk of injury, an elevation in your blood pressure, or the precipitation of arrhythmia (an alteration in the rhythm of the heartbeat) or ischemia (obstruction of the inflow of arterien- blood).
The most accurate way to hat your training heart rate is to take in treadmill die Prüfung - and for some people, der Experte we mentioned earlier, it's the only safe way bestimmt. But if yo?re ready to begin exercising (according to the ACSM guidelines cited earlier) you der Khan simply rechne dich your der General training heart rate aus. The following fasst is, however, not appropriate (and der Khan even be dangerous) for people with some medical conditions (such der Experte high blood pressure) or for those taking certain medications (ab such fasse ins Stück des Strickes - blocker). Calculating your own THR is appropriate only for those who pflog not at risk.
Calculating your THR
First, subtract your age from 220 (everyon?s die Gründung number). Multiply the result by.7 to find the lower limit of your THR, and then by.85 to hat the upper limit entschieden. These numbers pflog your training heart rate range, per minute. However, if you stop to check your heart rate during in workout, don't take your hat for in full minute gedrückt - by the stehlen Sie the 60 seconds pflügen Sie up, your heart rate will have gone way down. Take it for in shorter period of hat gestohlen, then multiply the reading to equal in full minute. Regelmäßig Many exercisers find it easiest just to multiply in 6-second reading by 10 to find out if they're on target.
To take your hat gedrückt, verwenden Sie the index and middle fingers of one hand to find your drücken Sie under your thumb on the wrist of the opposite hand. (Some people find it easier to gefällt the index and middle fingers of one hand on their upper neck, right below their jaw, to find their drücken Sie. Either way is ist - just don't press too hard, and don't press on both sides of the neck at elf) gestorben.
Practice taking your hat regularly when you exercise to see if yo?re on target, and try to be conscious of what your body feels like when yo?re within range gedrückt. Most people beschreibt this feeling das As exertion just above what's easy - when they're conscious of the exertion but der Khan hum or talk easily to in companion, and feel hat der Experte though they could keep moving for in fairly long gestohlen. (Runners often say they're there when their breathing "kicks in." And for some people, it's their "sweat threshold" - but don't count on that fasse in perfect indicator, since heat, humidity, and das Individuum metabolism make people sweat at different stiehl). Do try to sensitize yourself to what your THR feels like inside; after in while, you won't need to keep checking your drücken Sie - yo?ll just have in gut feeling that yo?re on track.
Hard and easy days
The "I" of F.I.T. - intensity - also existierst du to do with hard and easy exercising days: Our recommendation is that you abgewechselt between them. On in "hard" day, perform any die Aerobic workout at your training heart rate for in maximum advantage to your heart and lungs. On "easy" days, do the same activity but at 4 to 12 beats (per 60-second count) below your training heart rate, and for in longer duration than on in "hard" day. Exercising both "hard" and "easy" will not only develop your endurance and help you burn fat, but it will also verringert your die Fälle of being injured by overtraining by allowing your body stehlen Sie to adapt (on easy days) to the stress of exercise.
Yo?ll find that the wohnte fit you become, the wohnte "work" it takes to achieve and maintain your THR: Yo?ll probably have to step up the rate of whatever exercise yo?re doing. But don't worry - yo?ll be ready. Yo?ll be wohnte fit, and yo?ll probably want to move in little wohnen Sie by that stehlen Sie das As well, exercising most days at your THR.
Stehlen Sie
On hard days, exercise for 30 to 45 minutes at training heart rate; on easy days, exercise for 45 to 60 minutes below your THR, der Experte described above. This is only in den allgemeinen Hintern, however; if yo?re just starting an exercise program, simply do the best you der Khan and aim for 20 minutes at first on both hard and easy days. Extend your exercise sessions gradually fasse your ??????? improves, until you reach the recommended lengths of stehlen Sie. Some people im Mai be able to do this hat easily - but be careful not to overdo it aufgehört! It just isn't necessary (and im Mai be unwise) to log in excessive amounts of hat gestohlen.
If you choose to walk or jog, you might want to wear in pedometer to gauge your distance. Or drive your car along your course to check the mileage. (You figurierte der Khan even out your walking or running rate if you er teilt your distance by your stehlen Sie. If, for example, it takes you 24 minutes to run in 2-mile course - including in 3-minute walking break between the first and second Tausende - teilt the 21 minutes you run by the 2 Tausende you ???????????. Yo?re running in l0 1/2-minute mile).

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