1) The exercise program must be a life plan, and it should be regular, at least four times a week, 30 minutes to one hour per session.
2) It must progress from light, moderate to more vigorous exercises until the proper fitness level is achieved.
3) Perspiration or sweating hard does not promote fitness. Fitness is developed by exercising the muscles of the body, not the sweat glands. In fact, as discussed in our column last week, it’s ideal to exercise with a room temperature of around 16°C.
4) Compute your maximum heart rate (MHR) during exercise as follows: MHR = 220 —one’s age in years. The training heart rate (THR) is 70 to 85 percent of the computed MHR. For middle-age and elderly patients or those with known heart disease, they should consult their doctors first what would be a suitable heart rate goal for them during exercise.
5) If your heart rate does not go down to 120 beats per minute or less after one minute of rest, it’s either one has exercised too much or one’s heart may have some problems that need to be checked.
So, let’s shake a leg and “take a stand†against “sitting disease.â€
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