- The frequency at which you perform the workout
- The intensity of your workout
- Your motivation for exercising
- The duration of the exercise
First learn the basics, then perform the program. If you follow the guidelines below along with your exercise you will succeed.
The keys to weight loss and fitness are:
- Decent eating habits
- Aerobic exercise three to five times a week
To maintain your present body condition, you should exercise at least twice a week.
The level of exertion should exceed mild demands but at the same time avoiding breathlessness and fatigue. Use the pulse rate or heart rate as a guide to determine the intensity of your training level. This can easily be done with a heart rate monitor. To make your cardiovascular workout effective, your heart rate must be maintained at a level between 70% and 85% of the maximum heart rate. This is also known as the target training zone.
Set up your workout intensity so that your heart rate is kept near the low end of the target training zone (approximately 70%). For each month that passes, you should gradually increase the heart rate until it reaches the high end of the rating zone. As your condition improves, a greater workload will be required in order to raise the heart rate to the training zone. You should stop your exercise immediately and obtain medical assistance if fatigue or breathing becomes excessive during a training session.
To be able to perform an effective aerobic training program, you'll need to stay motivated. Regular and consistent exercising is the key to success. Therefore plan the workout to a regular time and place. Also record your performance and compare it to your plan.
Each workout should be structured into three main parts:
- Warm up
- The training zone exercise
- Cool down.
It is important to prepare your body for an intensive exercise. Five to ten minutes of stretching can will do as a good warm up. Start your zone exercise with low intensity then increase it gradually the training zone for a period of fifteen to thirty minutes. Cool down with five to ten minutes of stretching or light workout.