Choosing what type of exercise, how long you do it, and when to change it up is important if you are going to get to a health goal. I strongly advise working with an experienced doctor who deals with preventitive health (not many do) or a trained and certified personal trainer. Preferably one with a degree in exercise physiology not just a weight training certification.
To know if your workout intensity you need to do a couple simple calculations. The formula comes from our friends at Penn State University.
220 - (your age) = your maximum safe heart rate.
The intensity is then based on a percent of the maximum.
High intensity (cardio) is 70-80% of your maximum. Medium intensity (fat burning) is 60% of your max. The only adjustment to this is based on resting heart rate since your age is already factored in.
So, if your goal is to lose weight your most effective workout is not turning up the treadmill to max and huffing and puffing. Stay at 60% which is far less intense than most people think. Try a simple walk after dinner. And remember to start easy- 5 or 10 minutes at first and gradually (weeks) build up to 30 to 45 minutes.
If you want improved cardiovascular function and better heart rate- try a kickboxing or something that really gets your heart thumping. Strength and endurance comes from resistance training (weights) and can be done at any intensity.
Of course, combinations can be a great time-saver but if you have a specific goal then you should have a targeted plan. My clients get a custom made plan just by asking for it- at no charge- including follow up and adjusting that plan as needed. I want the healthiest clients in the world. Wouldn't you like to reach your best? You can do it. I can help you.
HEALTHY LIFESTYLES, HEALTHY LIVES
