Consult a physician before beginning any exercise program. Be sure to read the tips at the bottom of this post!
Ok Challengers….The time has come!!!! Let the challenge begin.
You should have your maximum heart rate from a previous post. Calculate 50%, 65%, 80%, and write down each of those numbers (you will need them for the entire challenge). You can also use the formula 220 – your age = Maximum heart rate. Your Challenge for today is….
Using any cardio apparatus of your choice (bike, running outside, treadmill, etc.), beginners or just starting exercise challengers do cardio program A. Intermediate or have been exercising challengers do cardio program B.
Cardio Program A: work for 20-30 minutes on your cardio apparatus. Raise your heart rate to at least 50% of your max heart rate. Maintain that heart rate making sure it doesn’t fall below 50% and doesn’t go above 65%. Even if you feel you can go higher, stay in this zone. We will raise it later. If you are tired at 20 minutes stop; otherwise work for the entire 30 minutes. If you can go the entire 30 minutes and feel ok, you will move to cardio program B next time. If you can’t find your heart rate, use the RPE (rate of perceived exertion) scale at the bottom. Stay between 11-13.
Cardio Program B: Work for 20-30 minutes on your cardio apparatus. Raise your heart rate to at least 50% of your max heart rate. Maintain that heart rate making sure it doesn’t fall below 65% and doesn’t go above 80%. Even if you feel you can go higher, stay in this zone. We will raise it later. If you are tired at 20 minutes stop; otherwise work for the entire 30 minutes.
If you can’t find your heart rate, use the RPE (rate of perceived exertion) scale at the bottom. Stay between 13-15.
Always exercise with intensity but comfort ability. Stop if you feel dizzy or nauseous. Once you have completed this challenge, put a check in the October 1st box of your calendar. Great job!!
Perceived Exertion Scale
The following is a scale which you can use to describe and/or rate your level of exertion.
7 – Very, very light
9 – Very light
11 – Fairly light
13 – Somewhat hard
15 – Hard
17 – Very hard
19 – Very, very hard
Tips For Beginning Your Fitness Program
Proper preparation for a fitness program is essential in order to achieve the best results. The following tips will not only help you when starting a new fitness program, but help you to stay consistent with it over the long term.
Following is a list of general principles:
1. Prior to beginning an exercise program, speak with your physician, especially if you have a medical condition such as diabetes or high blood pressure, are overweight, sedentary, over 35 years old, have any heart problems, or have a history of heart problems in your family.
2. Set achievable, measurable, attainable, realistic goals. Write them down and keep them someplace visible.
3. Wear comfortable clothing that will absorb perspiration. Choose clothing that won’t restrict your movement, and remember that this is about fitness, not fashion. Wear good athletic shoes that provide plenty of arch support. Dress for the climate.
4. Choose and schedule times to work out that fit your daily routine. There really isn’t a time of day that is any better than another, but it helps to pick a time when you usually feel energetic and your schedule allows for consistency. If you have a busy lifestyle, put your workouts into your schedule just like any other appointments or responsibilities that you have.
5. Track your workouts in a log or notebook. This helps ensure that you consistently challenge yourself to do more in your program, allows you to see the progress you are making, and gives you a record to monitor so you know when to build variety and progression into your program.
6. Warm up for 3 – 5 minutes with a light activity that targets all the major muscle groups prior to beginning your fitness program.
7. After your workout, finish with a cool down phase of 5-10 minutes. This is also a good time to incorporate any stretching into your fitness program.
8. Consistency is the key with any fitness program designed to achieve lasting, long term results. Start with small steps, but keep moving forward with your program consistently.
9. Do not go overboard with your fitness program. Exercise is like anything else, and too much of a good thing can be detrimental. Give your body adequate rest, not only by getting a good night’s sleep on a consistent basis, but by varying your exercise routine so that you do not suffer from repetitive use injuries.
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