The heart is a muscle and gets stronger with a exercise program.
Coronary heart disease is the number one cause of death in the US today.
Strokes are the number three cause of death for females and males in the U.S.
The average resting heart rate is between 60 and 80 beats a min.
20% of the population has a higher or lower resting heart rate . (Diesel or VW. heart rates)
Workouts should be done 3 to 5 days a week for at least 15 preferably 20 min. or longer.
A study out of U.C.L.A. concluded that a 10 minute workout two times a day is about equal to a 20 minute workout once a day.
The hart rate you should be working at during exercise is called your target or training heart rate.
The average training heart rate is 140 beats per minute.
Benefits of Exercise
- Increased muscular strength
- Increased muscular endurance
- Increased lean body mass
- Efficient metabolic function
- Increased cardiovascular efficiency
- Increased self-concept and self-esteem
- increased Endorphins
- Decreased body fat
- Decreased resting heart rate
- Decreased resting blood pressure
- Decreased tension
- Decreased stress
- Improved physical appearance
To find your target or training heart rate, follow the simple formula below.
220 - your age X 70% and 90%
example for a 16 year old :
Low end 220 - 16 = 204 X .7 = 140 Heigh end = 220 - 16 = 204 X .9 = 183
For a more accurate way to find your T.H.R. , see the target heart rate web page.
You will need to know your resting heart rate.