Rain Coat

Rain Coat
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One of the best ways to be thinner and feel better is to engage in some form of cardiovascular exercise every day. Studies support that health benefits are gained by increasing the heart rate for thirty minutes at least three times per week. Recent studies have shown that more intense cardiovascular exercises have additional health benefits over a leisurely walk around the block, but any cardiovascular exercise is better than none at all. Many people choose not to exercise because they don't have the time or money to join a gym. I have found it is simple and more convenient to burn fat and do cardio at home. Fat burning and cardiovascular exercise requires a minimum of equipment such as shoes and watch to track your heart rate (or an inexpensive heart rate monitor) and the desire to be healthier, stronger, more clear headed, that makes you better at your job, happier when running around with your children or grand children, while spending less money on feel good supplements or drugs, basically, a strong desire to improve your life by improving your health. Here is how to do cardio at home:

Take it outside on all type days. When the weather is beautiful, nothing beats a brisk walk or jog in the open air for thirty to forty minutes, but what about rain days. I say buy a raincoat. What about cold days? I say buy a cheap sweat suit and a cheap raincoat. Now hit the sidewalks or open fields.

Keep it inside. Keep it inside on any day you just don't want to go outside, period. It's all about the heart rate. Run in place, do push ups, sit ups, jump rope, and any movement that doesn't strain a joint or cause a pain. Keep checking your heart rate and keep your heart rate in the determined BEATS for 20 minutes as a minimum. A good day to do the 20 min workout is on the day after the 40 minute workout or when you have an appointment you can't miss.

Keep track of your heart rate. It is important to remember is; heart rate is heart rate and it doesn't matter how you get your heart rate up. You can walk, run, run in place, do push ups, do jumping jacks, throw punches, throw kicks, etc. etc. When your body moves your heart rate increases.

Heart Rate Monitors: I like the ones that strap around my chest with a watch band. The cheaper the better as far as I'm concerned. I've made it a part of my workout ritual. When I place the strap I know I'm ready to start moving and I feel that I have already accomplished something, getting started, and the hardest part of being healthy. I get that determined look and I'm gone.

Calculating your heart rate:

To burn Fat, which is what you should do first, until you lose some of the weight you want and/or build up your heart muscle so as not to over strain yourself, you calculate your target heart rate as follows: 240 minus your age; Then take 70% of this as "Mid Point #1", Take 5 beats off this for your low rate and ADD 5 beats to this for your high rate. EXAMPLE: For 52 year old. 240-52=188. 70% of 188 = 131.6. (round off to nearest 5 pts.) Use 130 as MP#1. Target zone is then, 125-135 for 40 minutes every other day. Go 20 minutes the other days, unless you just don't have time that day to put in 40 minutes. It's OK, you have plenty of time to catch up. As this is the START UP heart rate allow yourself at least 10 days to get comfortable. This means if you are uncomfortable at any time STOP, hands above your head, and walk slowly to safe place. Some Important "Really Good" News: Do NOT go over the max heart rate when in the burning fat mode. IF you do you will start burning muscle for fuel instead of FAT. You will get to a slight sweat during this cycle of exercise, this is perfect. No heavy sweating allowed.

To improve your heart muscle: 240 minus your age; Then take 80% of this as "Mid Point #2", Take 5 beats off this for your low rate and ADD 5 beats to this for your high rate. EXAMPLE: 52 year old Target = 145-155.

Not only will you be doing good things for your heart, you'll be clearing your mind and enjoying nature. Change your route on a regular basis and you'll never get bored. For women I suggest changing your course every day when you are in a city or run in wooded areas. Safety and Health go hand in hand.

Another thing, do stop and smell the roses. When I see something I like I remember that I have a Target Zone and can stop for a few seconds. I know that if I run in place and wave my arms, or drop down and do a few pushups, I can get my heart rate at the high end of my zone and will have 10-25 seconds to enjoy my find before I need to move on again.

As you can see, doing fat burning and cardio at home doesn't require fancy equipment or complicated routines. Simpler is better when it comes to introducing yourself to exercise.

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