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| Personal Exercise Plan |
Making the decision to exercise regularly is admirable. However, maintaining the commitment to effectively you exercise regularly is really commendable. Considering all directions slaughtered all commitments for a day in our life is a miracle that we can always find time to exercise.
One sure way to increase your chances of sticking with an exercise routine is to design a personal exercise plan that suits your body and your schedule. If you want to design your own personal exercise plan, here are the 7 elements to be sure to consider:
1. Determine your maximum heart rate:
The first thing you need is to "know thyself" better than the Greek philosophers used to say in the case of the creation of a personal exercise routine, you need to calculate your maximum heart rate Wait.. - not go straight - this is simple math and only takes a second Ready Just subtract your age from 220 (220 - age = maximum heart rate).?.? That was easy, right Ok, keep in mind than this number.
2. Check with your doctor if you are new to intense exercise:
If you are a stranger to intense exercise or have taken a break of more than two or three years of a regular routine, check with your doctor to make sure you have your blessing. In particular, ask if there is something you should avoid, given his medical history.
3. Find the right target training zone:
Now you need to determine your target training zone heart rate when you do aerobic exercise (or cardiovascular). This, too, is the super-fast computing, now that you know your maximum heart rate. First, you must determine where you are in terms of your desired intensity level. This is based on your history of exercise, your current health status and goals. In general, here are the different areas of target heart rate training you have to choose between:
* 50-60% (of your maximum heart rate) for beginners or people resumed after a long break* 60-70% for people who are already involved in a regular exercise routine* 75-85% for competition or sports performance
4. Add one or more aerobic exercises:
Your personal exercise plan should include both aerobic exercise and strength training or resistance. Aerobic exercises are simply those that get your heart beating faster than your resting heart rate (see # 3 above) for extended periods. This type of exercise is very good for your overall heart health and may include: cycling, jogging, walking, climbing stairs, swimming, etc.
5. Include weight training or resistance training:
The other major component of their personal exercise plan should include weightlifting (either free weights or weight machines) or resistance training (isometric). Weight training is the only effective way to build muscle and increase body tone in general. The benefits of weight training include having a well-defined musculature, looking fit, and reduce the risk of injury.
6. Determine the proper training frequency:
You will need to exercise at least 2 times per week if you are just in a routine. However, if you are already in the rhythm of things, your goal should be 3-5 times a week, with no more than 48 hours between workouts.
7. Duration (or how long to work):
You should plan to do at least 20-30 minutes of aerobic exercise every time you exercise. Then do some weight training for another 20-30 minutes. Or, if you are in intense workouts, try to alternate your aerobic training days with days of weight training, and devoting a total of 45 to 60 minutes only to one or the other whenever you exercise.
By properly designing the staff of your exercise program, you'll be much better equipped to continue its long-term plan in order to see the results you want.
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