Friday, August 28, 2009


Calculating your Maximum Heart Rate (MHR) = 220 – Your Age.
For a 20 years old person = 220 – 20 = 200 Beats per minute.
For a 60 years old person = 220 – 60 = 160 Beats per minute.

Intensity of Exercise:-
Scientifically exercise intensity can be calculated based on the Heart Rate. The fitness benefit of an exercise can be related to its intensity. 70% MHR is the general training threshold, in the sense that those who exercise at Heart Rate less than 70% MHR generally do not improve the heart fitness.

Calculating Target Heart Rate:-
Fat Burning Exercises ------ 60% - 70% of Maximum Heart Rate.
Cardio Exercises ------------ 70% - 80% of Maximum Heart Rate.

A comprehensive physical activity should include following three kinds of activities.
1) Aerobic Exercises.
2) Strength Training Exercises.
3) Flexibility Exercises.

Aerobic Exercises:-
Are any repetitive, continuous motion, such as walking, jogging, swimming, cycling, jumping or aerobic dancing. They will improve the efficiency of your Heart and Lungs. For best results aim to exercise at 70% - 80% of your Maximum Heart Rate, at least 20 Minutes a day for 6 days a week.

Strength Training Exercises:-
Are short term and emphasize building muscle, rather than burning oxygen. Examples include weight lifting, power lifting, sit-ups, push-ups etc. Done several times a week helps building strong bones and muscles and makes everyday chores easier for you. With more muscle, you burn more calories, even at rest.

Flexibility Exercises:-
Also called stretching, help keep your joints flexible and reduce your chances of injury during other activities. Gentle stretching for 10 to 15 minutes a day for 6 days a week helps your body warm up and get ready for aerobic activity.

It is useful tool to estimate a healthy body weight based on how tall a person is.

BMI = Weight in Kgs / Height in Cms/ Height in Cms X 10,000.

For a person weighing 74 Kgs and Height 5Ft 9 Inches (175Cms)

BMI = 74 / 175 / 175 X 10,000 = 24.16

He is in Normal Range.

BMI Weight Status
Less than 14.9 ----- Starvation.
15 – 18.4 ------------ Under Weight.
18.5 – 24.9 ---------- Normal.
25.0 – 29.9 ---------- Overweight.
30.0 -- 40.0 ---------- Obese.
More than 40.0 ---- Morbidly Obese.

Some of the Benefits of Exercise:-
Physical exercise is the best tension reliever. It is important remedy for stress. Nothing eases stress more than exercise. Mentally, exercise provides an outlet for negative emotions such as frustration, anger, irritability, thereby promoting a more positive mood and outlook. Exercise, will keep your body functioning properly and will keep you feel both relaxed, refreshed and promote deep, restful sleep.
Begin an exercise that you enjoy. The value of such exercise, three to five times a week for 30 minutes to two hours, can not be over emphasized.

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