An effective program.
To improve your cardiovascular system load on the heart should be 60-70% of the maximum. Less stress is not able to stretch the system sufficiently, and too much tire you before you have time to feel at least some benefit.
Count your pulse at rest for 15 seconds and multiply this number by four. This will give you the number of beats per minute - from 60 to 100 depending on the age and weight. Then re-calculate the pulse, but performing vigorous aerobic exercise. The resulting figure will be equal to the so-called "target number of heart beats per minute," ie. E. That level of intensity, you want to achieve. After finishing exercise, rest 3 minutes and re-measure the pulse. The resulting figure should be approximately equal to the original.
The maximum number of heart beats per minute is 220 minus your age. For forty years this man - Target 180 beats per minute amount to 70-85% of the 180 attacks, ie. E. 126153 blow. The intensity level for a trained person furnishes 80% or more of the maximum amount. Of course, here the trick is to maintain the intensity of not less than the desired level.
But the number of heart beats per minute - a guideline. To improve health, you need to constantly increase the production of energy. Professionals involved in the study and development of exercise, measured the difference in energy consumption between sedentary persons and individuals, leading an active lifestyle. This figure was only 300 calories a day, that is. E. That excess energy that you have to spend initially. Jogging or walking on level ground at a distance of 1.6 km, cycling at a distance of 3.2 miles or swim 360 m burn about 100 calories.