This article is about exercising and healt issues, I also write about hypotheekrente and geld lenen.
Generally heart rate is widely accepted as a good method for measuring intensity during running, swimming, cycling, and other aerobic activities. Similarly, exercise that doesn?t raise your heart rate to a certain level and keep it there for 20 minutes won?t contribute significantly to cardiovascular fitness. 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%. Thus, the target heart
rate for a 40 year-old would be 126.
But also that some methods for figuring the target rate take individual differences into consideration. Here is one of
them:
1. Subtract age from 220 to find maximum heart rate.
2. Subtract resting heart rate (see below) from maximum heart rate to determine heart
rate reserve.
3. Take 70% of heart rate reserve to determine heart rate raise.
4. Add heart rate raise to resting heart rate to find target rate.
Resting heart rate should be determined by taking your pulse after sitting quietly for five minutes. When
checking 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 10 seconds and multiply by six to
get the per-minute rate.
How to get control over your weight
Luckely the key to weight control is keeping energy intake (food) and energy output (physical activity) inbalance. When you consume only as many calories as your body needs, your weight will usually remain constant. If you take in more calories than your body needs, you will put on excess fat. If you expend more energy than you take in you will burn excess fat. Exercise plays an important role in weight control by increasing energy output, calling on stored calories for extra fuel. Recent studies show that not only does exercise increase 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.
Generally 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. Aerobic exercise burns body fat. A medium-sized adult would have to walk more than 30 miles to burn up 3,500 calories, the equivalent of one pound of fat.
You should know that
although that may seem like a lot, you don?t have to walk the 30 miles all at once. Walking a mile a day for 30 days will achieve the same result, providing you don?t increase your food intake to negate the effects of walking. If you consume 100 calories a day more than your body needs, you will gain approximately 10 pounds in a year. You could take that weight off, or keep it off, by doing 30 minutes of moderate exercise daily. The combination of exercise and diet offers the most flexible and effective approach to weight control.
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