Workout Exercises At Home For Women
 | Workout exercises at home for women might be just the thing for you to
get back in the shape you have dreamed about. First, I want to make sure
you have seen your doctor and are cleared to start an exercise program.
This is an important step and should not be ignored. Once you have been
cleared it is time to get to work! Working out at home can be a great
way to get back in shape. It offers convenience and there is no
expensive equipment to buy. However, many ask, "which exercises should I
do?" "How long should I do them?" "How many days a week should I
workout?" I'm glad you asked! The most important thing in an exercise
weight loss program is to increase your heart rate. But what is the
heart rate we need to achieve?
Fitness The Target Heart Rate or Training Heart Rate (THR) is a desired range of heart rate reached during aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout. Below is one way to calculate one's THR. There is an element called "intensity" which is expressed as a percentage. The THR can be calculated as a range of 65%-85% intensity. The American Heart Association recommends when you begin an exercise program to start at the lowest part of your heart rate zone (50 percent) and slowly build up to the moderate and higher parts of your zone (75%). It is possible after a long period of sustained exercise (6 months or more) to work up to 85% of your maximum heart rate, however working out at this intensity is not necessary to be fit. Example for someone with a HR Max of 180(age 40, estimating HR Max as 220 − age): 65% Intensity: (220 − (age = 40)) × 0.65 → 117 beats per minute 85% Intensity: (220 − (age = 40)) × 0.85 → 153 beats per minute Now we know how to figure out our target heart rate, so how long should we exercise per session? How long your cardio sessions should be depends on your level of fitness and your goals. The American Heart Association, in conjunction with the American College of Sports Medicine, recommends a minimum of 30 minutes of moderate aerobic activity five days per week, or at least 20 minutes of vigorous activity 3 days per week. This is the basic recommendation, you can work your way up as time goes by and you get in better shape. The important thing is to get moving! Now that we figured out at what intensity we should exercise and for how long, what workout exercises at home for women are the best? Well, you can do many exercises that just use your body weight. Here is a short list of examples: • Jumping Jacks • Fast Walking • Slow Jog • Push Ups • Mountain Climbers • Squats • Lunges • Jumping Rope As you can see, there are many exercises you can do that will increase you heart rate. The key is to keep your workout fresh and change your routine often. You can get bored doing the same exercises every week. I hope this sheds some light on getting back in shape! The important thing is to get off the couch and get moving. As you can see, you do not need any expensive equipment or gym membership to get fit. Commit to doing something 3-5 times a week, every week. If you do this, you will be on your way to a fit and healthy life. Your heart will thank you! Doug Hazlewood is personal trainer living in Katy, Texas. He has trained hundreds of people in boot camps and running groups. Fitness and helping people getting into the best shape of their lives is his passion. Weight Loss |
