Scale_3_Final.jpg (33015 bytes)
wpeD.jpg (2964 bytes)

wpeB.jpg (3616 bytes) top-of-page.gif (374 bytes)
Your Exercise TARGET HEART RATE is determined by your age (as indicated on the chart below.) YOUR GOAL is to keep your heart rate beating at your correct EXERCISING TARGET HEART RATE during your exercising workout period.

PERSONAL TARGET HEART RATE

RECOMMENDED HEART RATES DURING EXERCISE
Age Maximum Heart Rate 85% of Max. (Athlete Training Rate) 80% Max. (Recommended Training Rate) 75% of Max. (Heart Disease History)
20 200 170 160 150
22 198 168 158 148
24 196 167 157 147
26 194 165 155 145
28 192 163 154 144
30 190 162 152 143
32 189 161 151 142
34 187 159 15 140
36 186 158 149 140
38 184 156 147 138
40 182 155 146 137
45 179 152 143 134
50 175 149 140 131
55 171 145 137 128
60 160 136 128 120
65+ 150 128 120 113
 

Now that you have found what your EXERCISE TARGET HEART RATE should be.You can determine your ACTUAL EXERCISE TARGET HEART RATE by taking your PULSE immediately after exercising …Count the number of PULSE ( HEART ) BEATS in the first 10 seconds.. THEN multiply the number of PULSE BEATS in that 10 seconds span by SIX ( 6 ).

EXAMPLE: If your Pulse Beat for that 10 Second was 30 .. You would multiply 30 Times 6 which would equal 180.. Then your EXERCISE TARGET HEART RATE would be 180

CAUTION: If you are just starting on your FITNESS PROGRAM .. Take your PULSE every 5 to 10 minutes.

CHARTING YOUR WEIGHT AND BODY MASS INDEX CAN BE DONE BY CLICKING ON CALCULATOR

Calculator.jpg (8002 bytes)

wpeA.jpg (4927 bytes) top-of-page.gif (374 bytes)
For best results, you should plan to exercise AEROBICALLY at least THREE TIMES per week and even BETTER --- Exercise FOUR or FIVE TIMES per week.--- EACH WORKOUT should be for a period of 20 minutes… This is the exercising Period and does not include WARM-UP ( 5 min. ) or COOL-DOWN (5min. )--- During this exercising period KEEP MOVING constantly, So that your Heart Rate doesn’t slow down

YOU NEED TO ENJOY THE EXERCISING PROGRAM YOU SET FOR YOURSELF

HERE IS A HANDY FORMULA… For GOOD RESULTS… ( Courtesy of PARCOURSE, Inc.)

wpeC.jpg (3213 bytes) top-of-page.gif (374 bytes)
FREQUENCY:
Exercise at least three times per week, on and every-other-day basis.

INTENSITY:
Your heart has an upper limit to how fast it can beat (see Exercise Heart Rate Chart). Exercise hard enough to elevate your pulse rate to 70-85% of this maximum level. This range is called Exercise Heart Range (E.H.R.). Research has shown that exercising at an intensity below your EHR will not produce much cardiovascular improvement. Exercising at an intensity above your EHR will be hard to maintain and may prove harmful to beginners. Your heartbeat becomes the indicator you use to determine if it's necessary to speed up or slow down during exercise.

TIME:
Maintain your heart rate within your EHR for at least 20 consecutive minutes. Shorter periods will not produce much improvement.

wpeB.jpg (3443 bytes) top-of-page.gif (374 bytes)

KNOWING HOW TO BREATH WHILE EXERCISING

It is IMPORTANT to know how to breath while you are exercising…

WHY ?… Because Breathing gets OXYGEN into your body ( BLOOD STREAM ) and CARRIES SUGARS & FATS to the Muscles so that Fats will be USED UP..

LEARN HOW TO BREATH CORRECTLY!!!

When breathing IN, Pretend you are smelling a ROSE… And take a long deep breath Through your NOSE….

When you are breathing OUT, Pretend you are BLOWING OUT A CANDLE…And exhale through your MOUTH…

WHY ?
Because you want to get clean clear AIR into your Body…. And Discard Old Used AIR out of your Body…

WHY ?
 FRESH CLEAN AIR HELPS TO GET GOOD OXYGEN INTO THE BLOOD STREAM OF OUR BODY… And MOVE FATS & SUGARS TO MUSCLES MORE QUICKLY…

wpe9.jpg (4364 bytes) top-of-page.gif (374 bytes)

WHEN YOU WARM-UP CORRECTLY BY STRETCHING CORRECTLY YOU GET BETTER RESULTS!!!

ALL GOOD ATHLETES WARM-UP FOR ABOUT 5 to 10 MINUETS BEFORE COMPETING BY STRETCHING THEIR MUSCLES CORRECTLY.. This helps them do better…YOU SHOULD TO!

YOU CAN STRETCH ALMOST ANYWHERE…. BUT MAKE SURE YOU DO IT CORRECTLY…

DON’T STRETCH JUST ANY OLD WAY…REMEMBER THESE THREE THINGS.

  1. HOLD YOUR STRETCHING POSE TO A COUNT OF 30

  2. DON’T BOUNCE WHILE YOU ARE STRETCHING ; YOU WILL GIVE YOUR MUSCLES A MIXED MESSAGE …… THEY WON’T KNOW WHETHER TO EXPAND OR CONTRACT>

  3. DON’T FORCE YOUR STRETCH TO THE POINT WERE YOU ARE IN PAIN..

THESE POINTS WILL REDUCE THE RISK OF INJURY..

 

 

Fitness Highlights | Slim n' Trim Solutions | About Us | Nutritional Highlights

SLIM n' TRIM, INC.