Do You Know Your Body?
Q: How often should I exercise?
A: ACSM and health professionals are recommending that healthy women work their way up to exercising aerobically most days of the week — at least five. Strength training should be done two to three times a week and stretching every other day.
Q: How long should I exercise?
A: Aerobically, for at least 30 minutes on most days of the week. Strength training should take about 30 minutes to an hour for each session and don't forget to stretch. Stretching is very important to keep your body flexible.
Q: How hard should I exercise?
A: If you are healthy and under age 65, you should work your way up to being able to exercise at an intensity that causes your heart rate to rise to between 70 percent and 85 percent of your maximum. Your maximum heart rate is 220 minus your age. For older adults, you should aim for 60 percent to 75 percent of your maximum heart rate. For more information on monitoring your heart rate give us a call at 330-793-4466.
Q: How do I determine my target heart rate?
A: The general formula for the average person is 220 - Age times the percentage intensity level. For example, a 20-year old would calculate their target zone using the above formula: 220-20=200. 200 x .60 = 120 and 200 x .80 = 160. Therefore, this person would keep their heart rate between 120 (low end) and 160 (high end) beats per minute.
Q: What if I've never exercised before?
A: It's never too late to start. First, consult your healthcare professional for a thorough assessment. Then, start slowly. Some people start with as little as two - five minutes of cardiovascular exercise a day. You will be amazed at how your body responds, allowing you to add a little time each week until you work your way up to the level of exercise recommended for you. To get you started, do something that you like!
Q: What's the best exercise for me?
A: The best exercise for you is the exercise program that you enjoy and will continue to do. For example in strength training, you can choose to work out on weight machines, hand weights, bands, weighted bars or various other equipment. For cardio, you could try walking, jogging, cycling, swimming, aerobic classes, Tae Bo, boxing, dancing or what ever gets you moving and gets your heart rate up. In stretching you have yoga, Pilates or a stretching class. As you can see you have many exercise choices. At Fit Woman we recommend cross-training to our clients. This not only helps you combat boredom but it also reduces injury. For more information on the exercise that is right for you stop in at Fit Woman and we will get you started, plus help you meet your goal.
If you have more questions or concerns please stop in or call Fit Family at 330-793-4466
