HOW HARD SHOULD YOU EXERCISE?

If your fitness level is that of a novice (you have very little fitness), you should exercise at 50% to 65% of your heart rate maximum. If your fitness level is that of a beginner (you do some exercise), you should be exercising at 50% to 65% of your heart rate maximum. If your fitness level is average (you do moderate exercise), you should exercise at 60% to 75% of your heart rate maximum. If your fitness level is higher than average (you normally do vigorous exercise), you should be exercising at 70% to 85% of your heart rate maximum Use the calculator below to determine your training Heart Rate Zone

Monitor Your Exercise Intensity

Always monitor your exercise intensity so you can maximize the benefits and keep the activity enjoyable. You should frequently monitor your exercise intensity by measuring your heart rate. This will insure that you are working within you heart rate training zone and are not working out too aggressively and thus get the most out of each workout. If you work too hard, you're likely to injure yourself, wake the next day sore with sore muscles and joints. This will reduce ones motivation to exercise. Conversely, if you are not exercising aggressively enough, you may get frustrated when you don't see results over time.

How to Monitor Your Heart Rate: Take Your Pulse

Finding your pulse is very easy. Simply place your index and middle fingers directly under your ear, then slide your fingers down until they are directly under your jawbone. You will feel the fingers fall into a gutter between your throat and the neck muscle. Press lightly and you will feel the pulsations. Do not press too hard because this may cut off the circulation to your brain. Not a good thing. Start with zero on the first beat and count the number of beats for 6 seconds then multiply this number by 10. For example: you count 12 beats in six seconds. This is 120 beats per minute. 12 (beats/six second) x 10 = 120 beats per minute Always check your pulse frequently throughout your workout to make sure you within your target heart rate zone. If you are above the recommended heart rate, slow the pace. If your heart rate is not high enough, increase the pace. Keep in mind that certain medications will limit how high your heart rate will go. Check with your doctor if you are on any of these medications.

Another Way to Monitor Your Heart Rate -- Get a Heart Rate Monitor

Don't want to do it this way then get a heart rate monitor! It will monitor your heart rate throughout your workout via a transmitter worn around your chest and a watch on your wrist or on your finger. Several models are available for purchase from YourHeatlhStoreOnline. Go to the web site at www.yourhealthstoreonline.com for the device.

Another Way to See if You are Working Out Too Hard -- Take the Talk Test

During a correctly paced workout, you should be able to carry on a conversation during the activity. If you are breathless, or can't talk, you're working too hard! Slow down. Also, keep in mind that dizziness and lightheadedness is not a good sign. If you experience this, you are over exerting yourself and should stop! See the cautions listed below.

Caution:

Exercise is an important part of a rehabilitation program for patients with cancer, obesity, diabetes, renal disease, arthritis and cystic fibrosis. There has been an increased use of exercise in the rehabilitation of transplant patients, including heart, liver and kidney transplants due to its ability to alleviate some drug side effects and improves general health.

In general, before beginning any exercise program that includes vigorous activity, the following persons should be evaluated by a health professional.

• Men 40 years of age and older.
• Women 50 years of age and older.
• People of any age who are considered to be at high risk, including major cardiopulmonary or metabolic diseases.