Hello Squirrels. Yesterday I was in the weight room and observed a young lady on the recumbent bike. She was listening to her ipod and peddling at about one RPM. OK, that is a little exaggeration, but not by much. She sat on the bike for about 30 minutes and never broke a sweat. Ladies whether you are on the bike, on the treadmill, or on the elliptical you have to pick up the pace in order to increase your heart rate and thus increase your fitness level. Here's a quick way to get your workout heart rate.
Subtract your age from 220. That will give you an approximate maximum heart rate. For those of you who are math challenged, if you are 20 years old (220-20=200). Now to increase your fitness level, you need to workout hard enough to raise your heart rate to about 70% of your max heart rate. With a max heart rate of 200, that means you need to get your heart rate up to about 140 beats per minute.
Once you reach that level you need to maintain that level for 15 - 20 minutes. If you are not fit you may want to keep your heart rate down a little or go for only 10 minutes. If you are fit, you can increase your heart rate a little or add some time to your workout.
One of the biggest complaints I get from students is, "I workout everyday and nothing seems to work." Maybe the problem is you are not working out, you are simply going through the motions. Another complaint is, "I don't have much time." I had a young lady tell me that this week. I had her put on her workout clothes and in 20 minutes she had a good, hard workout. In the old days it was said that, "ladies don't sweat, they glisten." Drop that old idea, go out there and drip sweat, breath hard, and get fit.
March on squirrels.
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