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HOW TO SET YOUR WORKING HEART RATE

# HOW TO SET YOUR WORKING HEART RATE - MINIMUM 3 TIMES A WEEK...

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HOW TO SET YOUR WORKING HEART RATE MAX. HR = 220 – AGE REST. HR = WHR = RHR + 60% (MHR – RHR) EXAMPLE: AGE = 20 YRS RHR = 70 BPM MHR = 220 – 20 = 200 MHR – RHR = 200 – 70 = 130 60% ( 130 ) = 78 WHR = 70 + 78 = 148

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HOW TO STRENGHTEN OUR HEART? THE ONLY WAY TO MAKE OUR HEART STRONG IS BY DOING AEROBIC EXERCISES. IN SIMPLE WORDS AEROBIC EXERCISE MEANS EXERCISE THAT REQUIRES PLENTY OF OXYGEN. EXAMPLES OF AEROBIC EXERCISES ARE: JOGGING; BRISKING WALKING; SWIMMING; CYCLING; SKIPPING; LINE-DANCING; AEROBIC DANCING ECT. WHEN DOING AEROBIC EXERCISES, OUR HEART WILL BEAT FASTER TO DELIVER MORE OXYGENATED BLOOD TO OUR BODY. DURATION – HOW LONG SHOULD WE WORK OUT AS TO REACH THE THRESHOLD ? ITS USUALLY ABOUT 20 – 30 MINUTES. FREQUENCY – HOW OFTEN SHOULD WE EXERCISE?
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Unformatted text preview: MINIMUM 3 TIMES A WEEK. RECENT STUDIES SHOWS FOR MALAYSIA LIFE STYLE, IT SHOULD BE EVERY DAY!!!! PRECAUTIONS!!! ALWAYS WARM-UP BEFORE YOUR WORK-OUT AND COOL-DOWN AFTER. YOUR HEART BEAT SHOULD BE 120 – 130 PER MINUTE AFTER YOUR WARMING-UP ROUTINE, YOU SHOULD BE READY TO PERFORM MORE STRENUOUS ACTIVITIES. SIGNS TELLING YOU TO STOP ( WHEN YOU EXERCISE ALONE ) I. FEELING DIZZY II. BREATHING DIFFICULTY III. CHEST PAIN IF YOU WORK OUT WITH FRIENDS, YOU CAN PERFORM THE ‘TALK TEST’, IF A PERSON CANT TALK, THAT INDICATES HE/SHE SHOULD STOP. THE FORMULA TO SET YOUR WORKING HEART RATE IS TO MAKE SURE THAT YOU EXERCISE WITHIN THE SAFE ZONE....
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