4 Key Principles of Fitness

1. TYPE: Aerobic exercises are the best. Aerobic activities are those that require the use of oxygen to perform. Activities such as walking, jogging, biking, swimming, hiking, etc. are aerobic. These forms of exercise burn off more calories. Aerobic exercise also builds up your heart muscle which can prevent heart disease and stroke.

2. DURATION: For aerobic exercise to work, it needs to be done for at least 20 minutes non-stop. You can rest a few moments to take your heart rate or to get a drink, but continuous exercise is what will benefit your heart and lungs.

3. FREQUENCY: You need to exercise a minimum of three days a week; four days would be ideal to keep you fit and lean.

4. INTENSITY: You don’t need to push yourself to exhaustion to achieve physical fitness, but you should feel slightly winded in order to increase your heart rate. The best method is to monitor your target heart rate.

Take 220 and subtract your age = _____
Now take that number ____ x .70 = ____ to find your target heart rate (THR).

Take your THR _____ /6 to find your THR for a 10-second count.

This number is your 10-second count and you should be within a beat or two below to a beat above for a good range.

Use the following chart as an indication for heart rate ranges over a 10-second count:

• 20 years old 21-26
• 30 years old 20-25
• 40 years old 19-24
• 50 years old 18-23
• 60 years old 17-22
• 70 years old 16-21
• 80 years old 16-20
  

*Take heart rate with 2 fingers over carotid artery on side of neck.

*Please make sure that you check with your doctor before starting any exercise program.  If you experience pain, extreme shortness of breath or other alarming symptoms stop and seek medical attention.  Many doctors now recommend having a complete physical with an exercise test after the age of 40, or for those with a strong history of heart disease. "No pain, no gain" is an out-of-date, incorrect statement when it concerns fitness.  Exercise doesn’t have to hurt to work!  Go at your own pace.