Tuesday, January 31, 2012

Healthy and Well (CARDIO exercise)

Healthy and well (cardio exercise)
How did your Cardio workout go yesterday?

Let’ review what a cardio workout is; Continuous movement that elevates your heart rate to a conditioning zone, A conditioning zone is a percentage of your maximum heart rate.  It is important to work in your conditioning zone so you can improve your fitness level. 
To determine your maximum heart rate take 220-you age.
Your conditioning zone is from 60-90% of that number.  To access your heart rate, find your pulse, it is easiest to find, just to the right or left of your trachea, midway down your neck. Feel the beat.  Take a six second count.  Count the beats, start with zero.  Take that number and add a zero. 
If this seems to complicated use a perceived excursion evaluation, this means to evaluate your excursion level, on a scale from 1-10.   Work at conditioning level between 6-9.  In either evaluation method, work at the 60% when you are just getting started, eventually your conditioning level will increase and you will be able to sustain higher levels of effort for longer periods of time.  
I like to keep it simple, if you feel like you are working; you are…if you feel like it is too easy, it is…Work harder.  If you feel like your heart is about to jump out of your chest…slow down!
In order for us to reach our training zones we need to pick activities we enjoy.  No matter how badly we want to get in shape if we have it in our heads it is too hard, or I don’t like it or don’t have time..Etc... We will not participate.  What activities do you like to do for cardio workouts? Please share your ideas.
One thing I like to do is jump on the mini tramp, to great music.

1 Corinthians 9:24  “Do you not know that those who run in a race all run, but one receives the prize?  Run in such a way that you may obtain it.”

Be fit and be blessed,


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