Friday, 4 November 2011
workout intensity
Light and effortless warm-ups exercises should give you a heart rate between 50 and 60 % of your maximum heart rate or beats per minute (You can very easily check your own Target Heart Rate with this easy method of subtracting your age from 220 or for women 226, and this will be your heart rate). Moderate exercise will give you a heart rate between 60 and 70 % of your maximum heart rate and strong exercise should give you a heart rate between 70 and 80 % of your maximum heart rate. Any exercise over your maximum heart rate should be reduced and calculated carefully. Exercise that only gives you a heart rate below your maximum heart rate will be a waste of your time.
Tuesday, 1 November 2011
3km running test
I just completed a 3km run test, i completed the run in 10min 40sec. It is amazing how hard it is, it's not the distance that is hard, but rather the intensity, so get out there and give it a go, it is the ultimate test of endurance.
Warm up/ Warm down
A warm up and warm down is one of the most important things in the fitness industry. I recommend that you do at least a 10 minute warm up and warm down. Completing an efficient warm will not only prevent injury but it will help you to perform at your best. Warm down are the things that will help you in the long run, completing a sufficient warm down will reduce recovery time which therefore results in more exercise at your peak performance.
Just get out and do it.
People often just sit at home watching the tv and think about going for a run or just doing some good old exercise, but instead they just sit there because they couldn't be bothered. 9 times out of 10 once you have finished your exercise you you would be glad that you did it. So stop reading this and get out there, give it everything you've got and then once you've gave it everything you've get give it a little more.
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