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C h a n g i n g t h e g a m e i n h ea lt h a n d f i t n e s s
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As you get in better shape, the heart rate number you obtain for each zone
will get higher and higher, which means your heart is able to handle higher
intensities. Or you may find that your numbers don’t change, but you are able to
stay in Zone 3 and Zone 4 longer than you used to.
Don’t get too attached to any specific number or target heart rate. If you train
properly, you will notice numbers that used to be difficult have now become
easier. You will also notice that if you are sick or over-tired, you may find that
numbers that usually feel fairly easy are one day much harder, and it is a good
sign to take a break. If you notice that numbers that are usually very challenging
are one day fairly easy, then it is a good time to push yourself.
Listening to your body, and using your heart rate numbers (when available) will
enable you to keep track of your intensity and see your progress as you train.
Beating the dropout Odds
The Surgeon General’s Report on Physical Activity and Health summarizes a few
main points:
1. Regular physical activity offers substantial improvements in health and well-
being for a majority of Americans.
2. If you exercise regularly, you’ll reduce your risk of heart attack, cancer,
diabetes, high blood pressure, osteoporosis and even the common cold.
3. Regular exercise, regardless of the intensity, can help you control stress,
sleep problems and depression.
The benefits of exercise and activity are AMAZING! And yet, only 22 percent of
Americans engage in exercise for 20 minutes a day. And even among individuals
who begin exercise programs, the dropout rate is about 50 percent.
So, how do you beat these odds? The answer appears to be in how your
start and maintain your exercise program as well as how you create a habit
of exercise.
Why are you starting an exercise program? For most individuals, it is to lose
weight and look better, which are great reasons. However, since changes in your
body shape and size can be gradual, and won’t happen overnight, it is important
to focus on other benefits so that you will remain motivated.
Thrive on the energy that exercise gives you. Watch your health risks scores go
down. Pay attention to how much easier everyday activity is. Notice how much
eXercise & fitNess guideliNes
