Beverly Monical

If you exercise regularly you know that when you were a newbie, it seemed that every time you worked out it challenged your body. Those first workouts were rough — you didn’t think you’d ever survive! But now you’re working out on a regular basis and improving your diet. Keep it up! That is awesome!

Now that you are a regular exerciser,it’s time to bring the hammer down again! Why, you ask? Your body is getting just a little too accustomed to the workload that originally taxed it to the max. To see continual results, you have to keep challenging your body.

Once you’ve been exercising for several weeks, it’s safe and good to increase your intensity, and I recommend working out at about 85 percent of your maximum heart rate. I recommend that you monitor your intensity. To do this first calculate your maximum heart rate by subtracting your age from 220 if you’re a woman, or 226 if you’re a man.

Once you’ve calculated your 85 percent rate, you can keep yourself at the right intensity by taking your own pulse throughout your workout. The quickest way is to count the beats for 6 seconds and then multiply by 10. You should check your pulse every 10 minutes or so.

Sometimes during weight training your heart rate will jump above that 85 percent mark, which is fine. If you’re using weights, just make sure that your heart rate doesn’t drop below 75 percent of your max for the duration of the workout.

I hope this information is helpful. Remember to make exercise a part of your daily activity and you will be thrilled at the results. More muscle = faster metabolism.
Have a Wonderful Day!
Beverly

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