In my previous article I described the advantages of exercising at an intensity of 7 out of 10, or 70% of your maximum heart rate.
If you missed this article then you can read it at http://www.usanainhealth.com/products/?p=154
The scale from 1 to 10 is called the ‘rate of perceived exertion’ and I will refer to it as RPE as I explain how to improve your current cardiovascular fitness. Your goal is to build up progressively until you are 30 minutes of cardiovascular activity at an RPE of 7 or above. This is for everyone, irrespective of your personal goals. This intensity will enable you to burn fat as well as improve the efficiency of your heart and lungs (CV fitness).
You can download your personal cardiovascular fitness programme now by clicking on the link: http://www.usanainhealth.com/cvprog.pdf. You can join this programme at any level or week number, but you must commit yourself to moving through the levels!
You will notice from the programme plan that the lower levels are displayed at the bottom of the page and the levels go higher, the further you go up the page. I want you to invisage this is a ladder and you are trying to get to the top. Each time you slip (perhaps you miss your exercises for a couple of weeks), just get back on the ladder and keep climbing! Remember in my last article I told you that you have to be in this for the long haul? Well, missing a few training session does not mean you failed, it just means you lost your footing! You know that you can do this if you put your mind to it!
Try to complete 3 sessions of up to 30 minutes duration each and every week starting from today! Make a note at the end of each session describing how you felt once you completed the exercise.
You may also have seen that I haven’t explained what types of exercise you should be doing! The beauty of this programme is that it doesn’t matter as long as it elevates your heart rate. If you are going to do this at the gym, then the activity could be swimming, walking, jogging, cross training, rowing, or aerobics. If you are going to do this from home then you can still walk or jog, or you may choose to do 30 minutes of your favourite exercise video. If you like sports then you could play tennis, football or squash. Use your imagination! It may be useful to look in your local paper to see what clubs and classes are on offer in your local area. Don’t put it off! Do it right now and get climbing up the ladder! Once you reach the top, make sure you stay there by continuing to push and challenge yourself.
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