Part 10: Maximize Exercise

Here is a list of aerobic exercises and the duration they must be performed to be effective.

Required Minimum Time 12 Minutes

• Jumping Rope
• Running in place
• Jumping jacks
• Chair stepping

Required Minimum Time 15 Minutes

• Jogging
• Running
• Cross-Country Skiing
• Rowing
• Dancing

Required Minimum Time 20 Minutes

• Walking
• Outdoor Bicycling
• Stationary Bicycling
• Ice Skating
• Roller Skating
• Swimming

The best way to monitor your exercise is by taking your pulse rate.  Take your pulse by laying your fingers on the side of your neck in front of the large muscle (SCM).  Take it for only 6 seconds and multiply it by 10 (add a zero to the number).  Don't take it for 10 or 15 seconds and multiply by 6 or 4.  By then your pulse has started to slow down and makes the figure too low.

You can figure your recommended exercise pulse rate by subtracting your age from 220 and then multipling by .8. Ex.  220 - 40 = 180 x .8 = 144.  This is based on resting heart rates of 72 for males and 80 for females.  Athletes can use a .85 multiplier, people with a heart history should use a .75 multiplier.  Men over forty and people with any heart problem should talk with their physician and have a stress electrocardiogram before starting an exercise program.

Remember:

Aerobic Exercise

• Steady, Non-Stop
• Duration - 12 to 20 Minutes
• Intensity - 80% of maximum heart rate

Fitness is LOST if you exercise 2 days a week.

Fitness is MAINTAINED if you exercise three days a week.

Fitness is IMPROVED if you exercise six days a week.

Next time:  Covert Bailey's Target Diet