3rd Feb 2012

Future Fit – Design your own exercise regime

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How to measure your heart rate
If you time your heart rate for 15 seconds x 4, you will have your average resting heart rate per minute. This is usually 60-80 beats per minute, but it can vary.

Now calculate your target heart rate
Maximum heart rate is roughly measured at 220 minus your age. For example, if you are 50 years old, your maximum heart rate is 220 minus 50 = 170 beats a minute.

Target heart rate is 70-85 per cent of maximum heart rate - in this case, 110-144 beats per minute.

You should aim to reach and maintain your target heart rate for 20-60 minutes for 3-5 sessions per week, exercising with a rate of exertion between somewhat hard and hard.

Note: If your personal checklist shows an injury or a risk of injury, contact your health professional before starting your fitness program. You may need treatment before starting, advice regarding the type of exercise best for you or how to modify an exercise.

Your Program 
So you are motivated to get fit, but don't know how to start. Working through the next three articles will help you not only to plan a new fitness regime, but also increase the likelihood of making it an ongoing and satisfying aspect of your life.


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COMMENTS

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Busybee
13th Feb 2012
11:13pm
Have read all of the articles, very interesting.
David
18th Jan 2013
9:05pm
Begin with one set of eight reps, and improve to two places of eight reps when you experience one set needs only a average attempt. These workouts need to be conducted twice per weeks time, with at least a one-day relax between classes.

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thewidi
18th May 2013
7:46am
Hello! I'm at work browsing your blog from my new apple iphone! judi online Just wanted to say I love reading through your blog and look forward to all your posts! Carry on the fantastic work!
thewidi
18th May 2013
7:46am
Hello! I'm at work browsing your blog from my new apple iphone! judi online Just wanted to say I love reading through your blog and look forward to all your posts! Carry on the fantastic work!
Morgan
30th Aug 2013
3:59pm
Exercise and proper diet is very important to keep yourself physical fit and to live for more years. Eat fresh fruits, vegetables and salads these are high in vitamins. Go walking and running in the morning regularly. It improves your mood, boost energy, make strong bones and muscles, improve mental health and physical fitness.
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