Exercise Program: The Prize is Worth the Price
Check With The Doc
Before beginning any exercise program, be sure to check with your doctor first. If you are in good health and under 35 this is not necessary, but if you are over 35 and have been inactive for a few years, you should see your doctor. He will check your health and numbers and give you a baseline to begin. This will be good information to know and have to proceed to optimal fitness. Vigorous exercise involves minimal health risks for a person in good health.
Schedule Your Workout
Your exercise program should include a warm-up and a cool down. Your goals and your present fitness level, skills, age, health, and convenience are among the factors you should consider. Schedule your workout at a time that is convenient and will work for you. Try to keep it at the same time each day.
Measure Your Heart Rate
The heart rate you should maintain is called your Target Heart Rate. There are several ways of arriving at this figure. One of the simplest is: Maximum Heart Rate (220-age)X 70%. The target heart rate for a 40 year old would be 126. Your resting heart rate should be taken after sitting quietly for five minutes. When checking your heart rate during a workout, take your pulse within five seconds after interrupting exercise because it starts to go down once you stop moving. Count pulse for ten seconds and multiply by six to get the per minute rate.
Control Your Weight
The most important thing to consider in an exercise program is keeping energy intake and energy output in balance. When you consume only as many calories as your body needs, your weight will remain constant. If you take in more calories than you body needs, you will put on the extra fat. If you spend more energy than you take in you will burn excess fat. Exercise plays the most important role in weight control by increasing energy. Not only does exercise increase your metabolism during a workout, but it causes your metabolism to stay increased for a period of time after exercising, allowing you to burn more calories. How much exercise is needed to make a difference in your weight depends on the amount and type of activity, and on how much you eat. Muscle tissue weighs more than fat tissue so your bathroom scale won't necessarily tell you whether or not you are fat.
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