| One of the best ways to be thinner and feel | | | | get that determined look and I'm gone. |
| better is to engage in some form of | | | | Calculating your heart rate: |
| cardiovascular exercise every day. Studies | | | | To burn Fat, which is what you should do first, |
| support that health benefits are gained by | | | | until you lose some of the weight you want and |
| increasing the heart rate for thirty minutes at | | | | or build up your heart muscle so as not to over |
| least three times per week. Recent studies have | | | | strain yourself, you calculate your target heart |
| shown that more intense cardiovascular exercises | | | | rate as follows: 240 minus your age; Then take |
| have additional health benefits over a leisurely | | | | 70% of this as "Mid Point #1", Take 5 beats off |
| walk around the block, but any cardiovascular | | | | this for your low rate and ADD 5 beats to this |
| exercise is better than none at all. Many people | | | | for your high rate. EXAMPLE: For 52 year old. |
| choose not to exercise because they don't have | | | | 240-52=188. 70% of 188 = 131.6. (round off to |
| the time or money to join a gym. I have found it | | | | nearest 5 pts.) Use 130 as MP#1. Target zone is |
| is simple and more convenient to burn fat and do | | | | then, 125-135 for 40 minutes every other day. Go |
| cardio at home. Fat burning and cardiovascular | | | | 20 minutes the other days, unless you just don't |
| exercise requires a minimum of equipment such | | | | have time that day to put in 40 minutes. It's OK, |
| as shoes and watch to track your heart rate (or | | | | you have plenty of time to catch up. As this is |
| an inexpensive heart rate monitor) and the desire | | | | the START UP heart rate allow yourself at least |
| to be healthier, stronger, more clear headed, that | | | | 10 days to get comfortable. This means if you |
| makes you better at your job, happier when | | | | are uncomfortable at any time STOP, hands |
| running around with your children or grand children, | | | | above your head, and walk slowly to safe place. |
| while spending less money on feel good | | | | Some Important "Really Good" News: Do NOT go |
| supplements or drugs, basically, a strong desire to | | | | over the max heart rate when in the burning fat |
| improve your life by improving your health. Here | | | | mode. IF you do you will start burning muscle for |
| is how to do cardio at home: | | | | fuel instead of FAT. You will get to a slight sweat |
| Take it outside on all type days. When the | | | | during this cycle of exercise, this is perfect. No |
| weather is beautiful, nothing beats a brisk walk or | | | | heavy sweating allowed. |
| jog in the open air for thirty to forty minutes, but | | | | To improve your heart muscle: 240 minus your |
| what about rain days. I say buy a raincoat. What | | | | age; Then take 80% of this as "Mid Point #2", |
| about cold days? I say buy a cheap sweat suit | | | | Take 5 beats off this for your low rate and ADD |
| and a cheap raincoat. Now hit the sidewalks or | | | | 5 beats to this for your high rate. EXAMPLE: 52 |
| open fields. | | | | year old Target = 145-155. |
| Keep it inside. Keep it inside on any day you just | | | | Not only will you be doing good things for your |
| don't want to go outside, period. It's all about the | | | | heart, you'll be clearing your mind and enjoying |
| heart rate. Run in place, do push ups, sit ups, | | | | nature. Change your route on a regular basis and |
| jump rope, and any movement that doesn't strain | | | | you'll never get bored. For women I suggest |
| a joint or cause a pain. Keep checking your heart | | | | changing your course every day when you are in |
| rate and keep your heart rate in the determined | | | | a city or run in wooded areas. Safety and Health |
| BEATS for 20 minutes as a minimum. A good day | | | | go hand in hand. |
| to do the 20 min workout is on the day after the | | | | Another thing, do stop and smell the roses. When |
| 40 minute workout or when you have an | | | | I see something I like I remember that I have a |
| appointment you can't miss. | | | | Target Zone and can stop for a few seconds. I |
| Keep track of your heart rate. It is important to | | | | know that if I run in place and wave my arms, or |
| remember is; heart rate is heart rate and it | | | | drop down and do a few pushups, I can get my |
| doesn't matter how you get your heart rate up. | | | | heart rate at the high end of my zone and will |
| You can walk, run, run in place, do push ups, do | | | | have 10-25 seconds to enjoy my find before I |
| jumping jacks, throw punches, throw kicks, etc. | | | | need to move on again. |
| etc. When your body moves your heart rate | | | | As you can see, doing fat burning and cardio at |
| increases. | | | | home doesn't require fancy equipment or |
| Heart Rate Monitors: I like the ones that strap | | | | complicated routines. Simpler is better when it |
| around my chest with a watch band. The cheaper | | | | comes to introducing yourself to exercise. |
| the better as far as I'm concerned. I've made it a | | | | Do you want a healthy strong home to match |
| part of my workout ritual. When I place the strap | | | | your new healthy body and attitude? One that is |
| I know I'm ready to start moving and I feel that | | | | Sustainable, Green and Energy Efficient while being |
| I have already accomplished something, getting | | | | the HEALTHIEST it can be for you and your |
| started, and the hardest part of being healthy. I | | | | family? |