Ever wonder how much EXERCISE you need per week? And at what intensity? Answer: A. 150 minutes per week, best divided every other day (if more than 2 days without exercise all the benefits of the previous occasion disappear). Type of exercise: JOG, RUN, BIKE, SWIM, TRAIL run, ROWING machine, ELLIPTICAL, anything that can keep your Heart Rate up as per below. B. Start counting time after your heart rate has reached 70% of your Maximum Heart Rate (MHR). MHR= 200- your age. That is if you are 35, the MHR = 220-35= 185. 70% of that is 130. So, you start counting time after you reached 130 beats per minute. How to measure your Heart Rate or Pulse? Invest in a watch that is connected to a strap you put around your chest and measures HR automatically. C. Warm up 15 minutes easy until your Heart Rate reaches the level appropriate for your age. Then exercise at THAT intensity for whatever time you have decided, at least 25 continuous minutes or more. When done, cool down 15 minutes until your Heart Rate comes back to normal. D. Rest 2-3 days a WEEK, initially, less later when you can do more. E. When you feel that your workouts become easy (after 3 months of continuous time), increase intensity to 75-80% some periods of the workout. It means if you work out 30 minutes, do 5-10 minutes at 75-80% or even higher if you can. F. Add Weight Lifting (some kind of resistance training) once a week, take down the amount of time of the previous exercise you do. G. Consult your DOCTOR and ask him about EXERCISE for you.
Posted on: Tue, 07 Oct 2014 03:51:21 +0000
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