Fitness Program For Your Exercise
Tuesday, March 16th, 2010Regular exercise is an important part of any diet and fitness program. Exercise not only increases your metabolism and burns calories, it also tones and firms the muscles in the body. In addition, regular physical exercise will runner give you an energy boost as well as helping you manage daily stress.
To ensure that moderate exercise remains a part of your daily routine, start slowly and do it consistently. Before beginning a new exercise program, you should consult your primary care physician to assist with the best fitness program for you.
Know Your Aerobic Heart Rate Zone Your aerobic heart rate zone is based on your age and fitness level and tells you what your heart rate should be to maintain a safe and effective workout.runner
The American College of Sports Medicine recommends that you workout between 55% -85% of your maximum safe heart rate. Beginners should workout at the lower end of the range and gradually increase.
Calculating Your Aerobic Heart Rate Zone 1. Subtract your age from 220. This is your calculated Maximum Safe Heart Rate. 2. Multiply this number by 55%. This is the low end of your aerobic heart rate range. 3. Multiply the same number (from step 1) by 85%.
Example:
If your age is 30 the low end of your aerobic heart rate range would be 104.5 beats per minute. The high end would be 171 beats per minute.
Your heart rate, which is determined by taking your pulse and counting the number of heartbeats, will vary up and down during workouts. Take your pulse several times during a workout. Try to maintain the rate within your target heart rate zone. If it is too high, slow down and if the heart rate is low, try to gradually increase your pace over time to slowly increase your heart rate.
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