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When you begin an exercise program you take on an enormous responsibility. I am not talking about your do’s at the Health club or the Visa bill you rent up for your new aerobics outfit. I am talking about a contract you must make with yourself, a promise to take care of your body before, during, and after exercise.
People who workout with their minds on hold can cause himself injury or worst. You must learn safety rules and you must hide them even if it spoils your fun. You have to listen to your body it will usually tell you the right thing to do. Once you choose the kind of exercise activity that you planned to pursue you need to know if you are doing enough. The measure for that is your pulse or your heart rate. Everyone has a peak heart rate and a target heart rates to build endurance strength and to burn excess body fat you will need to reach maintain your target heart rate for at least 20 consecutive minutes.
The exact and safe way to find your target heart rate is by exercise testing. This is done by your doctor on a treadmill or stationery bike. The doctor can see how much auction in the body is using and it tells him or her the condition of your heart. If high or low blood pressure, irregular hear bit or other problems are indicated the test that usually stopped.
On completion your doctor can tell you your peek and target heart rates. If you are in good physical condition however he may recommend this easier and less exact method. Subtract your age from 220, this is your peak heart rate. For instance if you are 20 years old and your peak heart rate would be 220 minus 20 or 200 bits per minute.
If you are in good physical condition determine your target heart rate by multiplying your peak rate by 70%. The same 20 year old a peak heart rate of 200 times 70% would be 140 bits per minute. For those of you who get lost using a calculator here is an easy chart to determine your peak and target heart rates. And if you have always used an 80 or 90% multiplier for a target heart rate you should know that exercising a little slower is not only safer but actually provides a more efficient, fat burning, aerobic workout.
We monitor a heart rate as we exercise by measuring our pulse. There are two places to easily check your pulse on the wrist and on the side of the neck. Place your fingers on the pulse setting artery you will know it when you find it, count the pulse’s on a six second period then add a zero to determine your pulse rate. For instance if it be 14 times in six seconds adding a zero will reveal a heart bit of 140 bit per minute. If watches or calculators are unavailable to you then use a talk test as an indicator for exercise intensity.
If you can still carry on a conversation when performing aerobics you are doing fine however if you cannot say a word slow down and if you can sing pick the pace you are just cruising.
Body temperature is very important to be aware of too in hot, humid weather you may need to help the body stay cool by drinking extra water or by wetting your skin if you do not sweat. Some hot weather problems like heat stroke can be dangerous.
One way to learn more about your body is by taking a first aid class from your local Red Cross in that way you not only help yourself but you can help those around you.
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