Winter is the time that we all want to hibernate especially when it is cold but try keep moving and getting exercise especially when the weather is nice.
You know you don't have to run a marathon to be physically active. Walking is just fine and the best benefits you can derive from this is that you include getting your heart rate (Target Heart Rate - see below) up and keeping that going for 20 - 30 minutes every other day.
Your Target Heart Rate is easy to calculate by the following method. I'll even let you use a calculator:
220 - Your age = Your max. heart rate
The target zone is then 60% to 80% of your Max.
Example of a 30 year old: Example of a 10 year old:
220 - 30 = 190 beats per minute 220 - 10 = 210 beats per minute
Suggested Target Heart Rate is 114 - 152 beats per minute. Suggested Target Heart Rate is 126 - 168 beats per minute
How can you tell if you have reached your Target Heart Rate? Stop in the middle or at the end of your exercise session and grab a pulse. If you count the beats for 10 seconds and then multiply by 6, you will know if you are working hard enough. You can get an expensive Heart Rate Monitor but this works just as well.
So lace on your walking shoes and get moving. We all are busy but your investment in time will pay off in your health.
The other part of a healthy and active lifestyle is eating right. In this day of fast and cheap food, your choices to eat the "junk" we all love are limitless. Here are some pointers.
1) Make a rainbow on your plate of fruts, vegetables, and lean meats.
Hey everyone,
Winter is the time that we all want to hibernate especially when it is cold but try keep moving and getting exercise especially when the weather is nice.
You know you don't have to run a marathon to be physically active. Walking is just fine and the best benefits you can derive from this is that you include getting your heart rate (Target Heart Rate - see below) up and keeping that going for 20 - 30 minutes every other day.
Your Target Heart Rate is easy to calculate by the following method. I'll even let you use a calculator:
220 - Your age = Your max. heart rate
The target zone is then 60% to 80% of your Max.
Example of a 30 year old: Example of a 10 year old:
220 - 30 = 190 beats per minute 220 - 10 = 210 beats per minute
Suggested Target Heart Rate is 114 - 152 beats per minute. Suggested Target Heart Rate is 126 - 168 beats per minute
How can you tell if you have reached your Target Heart Rate? Stop in the middle or at the end of your exercise session and grab a pulse. If you count the beats for 10 seconds and then multiply by 6, you will know if you are working hard enough. You can get an expensive Heart Rate Monitor but this works just as well.
So lace on your walking shoes and get moving. We all are busy but your investment in time will pay off in your health.
The other part of a healthy and active lifestyle is eating right. In this day of fast and cheap food, your choices to eat the "junk" we all love are limitless. Here are some pointers.
1) Make a rainbow on your plate of fruts, vegetables, and lean meats.
2) Limit your intake of fats and sweets.
Here is a website to healthy eating:
Gotta' Run,
Teacher on the Run - Ms. Johnson