 |
chat live with a |
 |
call us for best price |
HFSGuidelines for a Successful Exercise Program
To structure a successful Exercise program you must focus on the following key points.
Intensity: This means the levels or how hard is the exercise that you are doing. You can increase the intensity in many different ways. Speed that you exercise at, the incline that you are going at, or the weight you are lifting.
Frequency: Regular activity and a healthy diet is the key to weight control and staying fit and healthy. As a guide you should aim at exercising at least 3 times per week but as time progresses try to increase the amount of times to around 5 days.
Duration: The training time can be cut into three parts, the warm up, training zone exercise, and the cool down. You should aim at spending 20-40 minutes in the training zone time each time you train.
Working Out Your Target Heart Rate
Heart rate is the most individual and most accurate indicator of how hard you are working for any type of exercise.
We will use Mark as example, he is a 30 year old male who wants to train in his fat burning zone. To work out his target HR for fat burning he would use the following formula:
220 - Age (30) = 190. (Marks estimated maximum HR is 190 bpm)
To find out his fat burning zone he must then find 65% of 190.
190 x 0.65 = 124
