How Much is Right for You?
Facts
- Exercise is a key part of weight loss–combined with a sensible diet, it helps burn more fat and less lean body tissue.
- Regular exercise keeps your metabolic rate high for up to 30 minutes after you finish–that’s why it’s especially important for weight maintenance.
- Different forms of exercise burn calories at different rates–whatever type of exercise you select, the important thing is to keep moving and exercise regularly.
- Substitute poly- or monounsaturated fats for saturated fats whenever possible.
How Much Exercise is Enough?
- Calculate your maximum pulse rate capacity. Do this by subtracting your age from 220. Then, multiply that rate by 70 percent to determine a target pulse rate for a moderate activity level.
- Learn how to count your actual pulse rate:
- Put two fingers high up on one side of your neck, just under the jawbone, where you can feel the carotid artery pulsing.
- Count the heartbeats you feel for 10 seconds, then multiply by 6 to get your pulse rate count per minute.
- Continue to exercise regularly and challenge yourself to increase your fitness level along with your target pulse rate from this starting point.
- Put two fingers high up on one side of your neck, just under the jawbone, where you can feel the carotid artery pulsing.
- Count the heartbeats you feel for 10 seconds, then multiply by 6 to get your pulse rate count per minute.
Exercise required to burn off a given number of calories (based on a person weighing 150 lbs.):
- Walking–5.0 calories per minute (297 calories per hour).
- Swimming–10.0 calories per minute (603 calories per hour)
- Bike Riding–7.4 calories per minute (441 calories per hour)
- Running–11.2 calories per minute (675 calories per hour)
*IMPORTANT: Before beginning any exercise program, consult your physician – especially if you are over 35 or have not been exercising regularly*
What Exercise Can Do For You
- Exercise burns calories.
- Aerobic exercise burns fat.
- Exercise can increase muscle mass.
- Moderate exercise helps control your appetite.
- Helps cope with stress and counters depression–common triggers of overeating.
Exercise & Your Health
Regular exercise:
- Helps reduce high blood pressure
- Helps control diabetes
- Helps control cholesterol levels
- Strengthens the heart and bones
- Helps reduce high lipid levels in blood• Helps you to sleep better
Warm Up and Cool Down
- Be sure to incorporate 5–10 minutes of low-level exercise before and after your exercise session, such as:
- Walking
- Walking in place
- Slow jogging
- Then follow with slow smooth stretching. Hold each stretch for 10–20 seconds.
- The warm-up gets your muscles ready for exercise and helps prevent soreness and injury.
- The cool-down helps prevent soreness and helps in getting blood back to the heart so you don’t feel dizzy or light-headed.
Caloric Acivity Chart*
