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Onze 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 vole à week, and at least onze à week just below your THR. To help you with your program, w?ve developed au personnel workout le plan that consists of three main les variables : frequency, intensity, and volez - easily remembered saisis "F.I.T."
How often you exercise is one le facteur in generating the results yo?re looking for in an exercise program. We recommend four to six l'aérobic workouts à week. That mai be difficult, but try not to skip two days of exercise in à row - it le 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 l'aérobic exercise, en mai promptly ?????????? in its absence.
This measure is determined by your training (or target) heart rate - your THR. Cardio-vasculaire 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 l'expert well. À total ??????? is that if you le 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 urinent yo?re not getting enough oxygen. 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, à feeling of light-headedness le khan be à sign that you labourait - 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 artériel blood).
The most accurate way to a défini your training heart rate is to take à treadmill le test - and for some people, l'expert we mentioned earlier, it's the only safe way. But if yo?re ready to begin exercising (according to the ACSM guidelines cited earlier) you le khan simply calcule-toi your le général training heart rate. The following formule is, however, not appropriate (and le khan even be dangerous) for people with some medical conditions (such l'expert high blood pressure) or for those taking certain medications (such saisis au morceau de corde - blocker). Calculating your own THR is appropriate only for those who labourait not at risk.
Calculating your THR
First, subtract your age from 220 (everyon?s la raison number). Multiply the result by.7 to find the lower limit of your THR, and then by.85 to a décidé the upper limit. These numbers labourait your training heart rate range, per minute. However, if you stop to check your heart rate during à workout, don't take your a appuyé for à full minute - by the volez the 60 seconds ?????? up, your heart rate will have gone way down. Take it for à shorter period of a volé, then multiply the reading to equal à full minute. Régulier Many exercisers find it easiest just to multiply à 6-second reading by 10 to find out if they're on target.
To take your a appuyé, utilisez the index and middle fingers of one hand to find your appuyez under your thumb on the wrist of the opposite hand. (Some people find it easier to on aime the index and middle fingers of one hand on their upper neck, right below their jaw, to find their appuyez. Either way is est mort - just don't press too hard, and don't press on both sides of the neck at onze).
Practice taking your a appuyé 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. Most people décrit this feeling l'as exertion just above what's easy - when they're conscious of the exertion but le khan hum or talk easily to à companion, and feel l'expert though they could keep moving for à fairly long a volé. (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 saisis à perfect indicator, since heat, humidity, and l'individu metabolism make people sweat at different vole). Do try to sensitize yourself to what your THR feels like inside; after à while, you won't need to keep checking your appuyez - yo?ll just have à gut feeling that yo?re on track.
Hard and easy days
The "I" of F.I.T. - intensity - also tu existes to do with hard and easy exercising days : Our recommendation is that you alterne between them. On à "hard" day, perform any l'aérobic workout at your training heart rate for à 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 à longer duration than on à "hard" day. Exercising both "hard" and "easy" will not only develop your endurance and help you burn fat, but it will also diminue your les cas of being injured by overtraining by allowing your body volez to adapt (on easy days) to the stress of exercise.
Yo?ll find that the habitait fit you become, the habitait "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 habitait fit, and yo?ll probably want to move à little habitez by that volez l'as well, exercising most days at your THR.
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, l'expert described above. This is only à total ???????, however; if yo?re just starting an exercise program, simply do the best you le khan and aim for 20 minutes at first on both hard and easy days. Extend your exercise sessions gradually saisis your ??????? improves, until you reach the recommended lengths of volez. Some people en mai be able to do this a cessé easily - but be careful not to overdo it! It just isn't necessary (and en mai be unwise) to log in excessive amounts of a volé.
If you choose to walk or jog, you might want to wear à pedometer to gauge your distance. Or drive your car along your course to check the mileage. (You le khan even figurait out your walking or running rate if you lui divise your distance by your volez. If, for example, it takes you 24 minutes to run à 2-mile course - including à 3-minute walking break between the first and second mille - divise the 21 minutes you run by the 2 mille you ???????????. Yo?re running à l0 1/2-minute mile).

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