May 22, 2013
I did 50 minutes at the gym this morning as I do my volunteering at the Glebe Centre on Wednesdays. I truly love spending time with the elderly. I guess its a bit of a passion for me to bring a smile to someone who haas no family to visit, I crochet with one lady every week and she looks forward tp the snack that I bring her, nuts and some sort of fresh fruit. Then I do a Tea and Chat, with china cups and saucers and fresh tea made in a china tea pot, they always rave about having the fresh prepared tea and cookies, we often read the readers digest, reminiscence magazine or a story that one of my regulars has written, its usually a funny story and the residents have grown to look forward to a new one each week.
How much activity do we need to lose weight?
Physical activity is best graded into three categories:
1. Low intensity aerobic exercise - generally less than 30% of you maximum oxygen rate
2. Moderate intensity - 40 - 60 %
3. High intensity - 70%
We need to be doing at least 3500 calories a week to begin to lose weight, so at a moderate intensity it would take at least 5 days and 1 hour of moderate intensity to achieve this.
Really any exercise is good for you, you just have to start moving.
Calculating ideal heart rate for fat loss exercise.
220-Age=Maximum Heart Rate (MHR)
MHR x 50% = lower limit
MHR x 60% = Upper limit
Example for myself:
220-53 = 167 beats per minute
167x50% = 84 beats per minute
167x60% = 102
A 53 year old person should exercise so that their heart rate is between 84 and 102. Maintaining your HR within this range during exercise can be accomplished by either a manual system of HR monitoring using the pulse of by a HR monitoring device, make sure you stay in this range for the required time.
Have you figured out your best heart rate for exercise?
Today's Quote:The
only journey is the journey within.
Rainer Maria Rilke
No comments:
Post a Comment