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

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