(220 - your age - your resting heart rate) x (desired percent) + resting heart rate
A 40-year-old male in relatively good health who is just beginning might start at 60%. Let’s say for example that his resting heart rate is 62 beats per minute:
(220 - 40 - 62) x 60% + 62 = 131.8
This individual would maintain his exercising heart rate at approximately 132 beats per minute for a minimum of 20 minutes. Another method for the mathematically challenged is to use the "talk through" test. If you cannot talk without effort while exercising, you are working out too hard. If you can sing without effort you are
exercising too easy. Try to maintain yourself somewhere in between.
2. Strength building is another type of exercise. It is designed to build muscle mass and increase physical strength. It is important to exercise antagonists or opposite muscle groups to maintain balance. Muscle strength is gradually increased by increasing the weight or resistance systematically. Common methods include concentric,
eccentric, isometric, isokinetic and good old hard labor.
3. Stretching involves increasing flexibility and range of motion. When muscles become too tight from lack of exercise or activity it is important to warm them up properly by gently stretching prior to exercising. Whether stretching neck, back, shoulders or legs it is important to begin gradually and increase the stretch without bouncing or
excessive force. Both strength building and stretching are important in the management of musculoskeletal conditions. See a specialist such as my self for specific exercises.
Getting started.
You’ve got the new shoes and a fancy new exercise outfit; you’re ready to go, right? No! If you have health concerns, are over 30 - 35, overweight, or have a history of heart problems discuss these along with your health goals with a qualified healthcare provider. Once you are ready to begin, START SLOWLY!
By starting slowly your chances of an injury are less and the chances that you will stick with your program are far greater. If you experience chest pains or pressure, heart irregularities, shortness of breath, dizziness, pain in your jaw or shoulder region discontinue your program and see your physician immediately.
Start your workout with five to ten minutes of gentle stretching and warming up. If you are going with endurance training start with just a couple of minutes and build it up to 20 to 30 minutes. For some walking briskly 30 minutes four times a week is generally enough to reap benefits for your heart. A straightening program is best when
discussed with a qualified individual.
Another beneficial exercise that I am fond of is resistive rebounding. What is resistive rebounding, you might be asking. In this era of high tech, high cost equipment the simple has been lost. Resistive rebounding is using a minitrampoline and small hand weights. It is extremely simple and equally convenient and affordable. Since rebounding
involves alternating weightlessness and increasing gravitational pull, every cell, muscle, and organ is exercised. Rebounding is a phenomenal exercise and will build strength, increase endurance and improve health. Wheelchair bound individuals can also benefit just by placing their feet on the rebounder and bouncing them. If you have not yet found an exercise for you this
very well may be the perfect one!
This web site is intended for informational purposes and not self-treating. For full disclosure statement see disclaimer.
