How much should I work out?
If you begin an exercise regime that is too advanced, you increase your change for injury. Build your routine gradually to help prevent sore muscles, injury or burnout. You won't see conditioning results after one weekend of working out; usually your fitness level will start to improve after 2 to 3 weeks, with measurable improvement after 4 to 6 weeks of regular exercise. Most people, however, find the feel better mentally after only doing a little exercise.
220 - your age = Maximum Heart Rate
(.60) x your Maximum Heart Rate = Lower target heart rate
(.85) x your Maximal Heart Rate = Upper target heart rate
Calculate the last two numbers to identify your target heart range for exercising. Try to keep your heart beating at a rate between these numbers for at least 20 minutes to improve your cardiovascular system.
Remember, an exercise program doesn't have to take hours you don't have.
As little as 30 minutes a day, 3 days a week can start to improve your physical fitness.
Exercising at more than you target hear rate will do little to condition you heart and lungs and may cause harm. On the other hand, exercising below 60% of your maximal heart rate doesn't work your cardiovascular system hard enough to produce conditioning benefits.
Many new exercisers make the mistake of working out too hard. When you begin your exercise program, try to keep your heart rate at 60% of your maximum; as you get into better condition, gradually increase the intensity of the workout. If you are exercising within your target heart rate, you should be able to carry on a conversation while your heart is beating fast, and you should be sweating. If you can't talk easily, you are pushing your body too much and need to slow down. Take your pulse for ten seconds and multiply that number by 6 to find your hear beat per minute. Do this three times during your workout to see if you are working hard enough or if you are overworking your body.
Your workout, should involve three phases: 5 minutes of warmup, 20 or more minutes of exercising in your target range, and 5 minutes of cool down. A warm up helps loosen your muscles and helps your heart and lungs to slowly increase their level of functioning. For a warm up, try doing your activity at a slow motion pace, or do some slow easy stretches.
The cool down is also very important. It allows your body to slowly relax and helps avoid the dizziness and muscle soreness that stopping abruptly can cause. Repeating your warm up exercises or walking can effectively cool you down.
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