Post by Her Mind & Body on Jan 15, 2012 12:50:06 GMT -6
For weight loss, to prevent weight gain, or for weight loss maintenance (in previously overweight individuals), it is recommended that you get 60-90 minutes of exercise, at a moderate intensity level within 40%-60% of your heart rate reserve (HRR), most days of the week.
Start slow. 20 minutes can be broken up into 5 minute bouts with rest between each one if needed and progress until you can comfortably work out for 20-60 minutes or more in your target heart rate (THR) range. To figure your THR range, complete the exercise below (You may print this post by clicking on the print icon in the pink bar below this post):
A. 220 – Age = __________
B. *Pulse at rest for 1 minute = __________
C. Subtract B from A and write your answer here: __________ (this is
your HRR)
D. Multiply .40 by your answer from C and write your answer here
__________
E. Add D and B and write your answer here __________ This is the
lower end of your THR range.
F. Multiply .60 by your answer from C and write your answer here
__________
G. Add F and B and write your answer here __________ This is the
higher end of your THR range.
H. Your target THR range is between E and G. Record your THR range
below:
My THR Range __________ -- __________
*Note: It is best to measure your pulse in the morning before getting out
of bed or after sitting quiet for 20 minutes.
Once you know your THR range, you will be able to measure the intensity of every exercise session. Count your pulse during exercise and immediately after a conditioning bout. Because your pulse drops rapidly when you stop exercising, rather than counting your pulse for a full minute, you may find it easier to count for 6 seconds (e.g. if you count 15 beats in 6 seconds, your pulse is 150). It will take some practice but in time you will become accurate at checking your heart rate. If easier for you, you may want to invest in a wrist watch style heart rate monitor.
When constructing your own exercise program you want to include a warm up and cool down period. A typical exercise session would be as follows:
The conditioning portion of your workout can consist of any activity you choose, just as long as you stay within your THR range.
Here is a list of activities you may want to try:
Dancing (aerobic)
Jogging
Running
Skating (ice and roller)
Tennis
Walking
You may also consider fitness videos or DVDs if this is more convenient for you.
The Her Mind & Body Weight Loss Planner covers this and more. Purchase it online now at HerMindandBody.com
Start slow. 20 minutes can be broken up into 5 minute bouts with rest between each one if needed and progress until you can comfortably work out for 20-60 minutes or more in your target heart rate (THR) range. To figure your THR range, complete the exercise below (You may print this post by clicking on the print icon in the pink bar below this post):
A. 220 – Age = __________
B. *Pulse at rest for 1 minute = __________
C. Subtract B from A and write your answer here: __________ (this is
your HRR)
D. Multiply .40 by your answer from C and write your answer here
__________
E. Add D and B and write your answer here __________ This is the
lower end of your THR range.
F. Multiply .60 by your answer from C and write your answer here
__________
G. Add F and B and write your answer here __________ This is the
higher end of your THR range.
H. Your target THR range is between E and G. Record your THR range
below:
My THR Range __________ -- __________
*Note: It is best to measure your pulse in the morning before getting out
of bed or after sitting quiet for 20 minutes.
Once you know your THR range, you will be able to measure the intensity of every exercise session. Count your pulse during exercise and immediately after a conditioning bout. Because your pulse drops rapidly when you stop exercising, rather than counting your pulse for a full minute, you may find it easier to count for 6 seconds (e.g. if you count 15 beats in 6 seconds, your pulse is 150). It will take some practice but in time you will become accurate at checking your heart rate. If easier for you, you may want to invest in a wrist watch style heart rate monitor.
When constructing your own exercise program you want to include a warm up and cool down period. A typical exercise session would be as follows:
The conditioning portion of your workout can consist of any activity you choose, just as long as you stay within your THR range.
Here is a list of activities you may want to try:
Dancing (aerobic)
Jogging
Running
Skating (ice and roller)
Tennis
Walking
You may also consider fitness videos or DVDs if this is more convenient for you.
The Her Mind & Body Weight Loss Planner covers this and more. Purchase it online now at HerMindandBody.com
