How much is the heart?

Running, cycling and other air exercises helps improve your health and fitness. Discover the amount of an aerobic exercise that is appropriate for you and how much the heart is too much.

Hello friends! How is the morning ?? I hope you will spend a great week. To publish today, you updated one * fat * with a lot of fitness tips. If you are wondering about the amount of the heart to do and need help in your routine, I love helping with a dedicated plan.

I often get differences in the same question. What is the goal of losing my weight? What are the heart exercises that I should do? Exactly what * is a good amount of heart disease that I can do without losing muscle? What is the minimum?

But what is the essence of each of these questions is to ask it in the end: How much is the heart?

Allow me to immerse the Queen’s heart emblem and tell you a long story.

How much is the heart?

The story of the Queen of Heart

Again a day, I thought Cardio was “the end of everything” of health and fitness, and (what was my goal at the time) loses weight. I thought more was better as much of the heart exercises. I only knew a little, I was burning my precious muscle when I bombed the mill and wandered around the elliptical. That’s right, I was suffering from real muscle loss.

It is a tragic matter on equal and entertaining to look at the amount of time I spent in the work of the heart, believing that I was throwing myself strong to discover later that it was exaggerated. I took my little heart, and there was a time when I was for an hour +, almost every day of the week. I was doing a lot of heart disease with high intensity. (This is also when the metabolism has spoiled years ago.)

Fortunately, I started working in the fitness industry, and she became accredited to teaching Group Litness and working as a personal coach, and learned a lot about the heart balancing law. It takes some time to know the amount and types of fitness that will push you towards your goals, while providing endorphins, sweat and performance (including endurance, speed and grace).

This was not even less than the duration of my exercise session and made exercises calculate that I noticed a difference in fitness and public health gains. I also felt a significant increase in My Gym Mojo, as I no longer use time to read books and GAB with friends. (< - which is still enjoyable, but opened the doors as much as new chapters, hi and fitness methods!)

Common questions and tips to find your sweet heart spot

(As always, check your doctor before making any changes in fitness. If you have medical conditions or have a stable lifestyle, it is especially important to start a program under the doctor. As always, respect your body.)

What is the exact heart? Is the number of strength training?

Vascular fitness is an important aspect of health, which involves eating, transporting and using oxygen during exercise. Your heart, lungs, and muscles work in harmony while you are running, running, or even discharge throughout the day.

We measure Cardio through Vo2MAX, which is the maximum amount of oxygen consumption in the body. It is not easy to measure, so we usually determine the severity of a percentage of the maximum heart rate.

Example: I am 36 years old, so my maximum heart rate is 220-36 = 184. If I want to reach 80 % (for high-density exercises) of my maximum heart rate, 184 x .8 = 147.2 . In this case, I aim to reach about 147 if you wear a heart rate screen. This is in line with NASM RecommendationsIt is the place where I got a personal training certificate.

As long as the force training is considered an air conditioner, it can definitely be. This depends on continuous raising the heart rate. If you are doing traditional enlargement training (3 groups of 10-12 actors, resting between groups), there is a good opportunity that the heart rate will not be raised and maintained during exercise. If you are doing more exercises similar to circles, or multiple exercises, the heart rate is likely to remain high! This can be considered a heart exercise. Sometimes for circuit training, the heart rate is higher than if I was in a stable condition, such as running on a walking or dance device.

What are the recommendations of the heart?

I never recommend doing more than an hour of heart disease unless you are training for a specific event. If you really like it, make sure you have some days (yes, more than one day! Especially in this case) to allow your body to recover. If you are constantly training the muscles themselves, especially if you do the same types of heart every day, you will not give them the opportunity to retreat more powerful and restore. Also, this can put you for excessive use < - not a picnic.

Ensure that you give your body the opportunity to recover between the sessions, and make sure the alternative to intensity. I love always throwing the reminder there HeartAnd Dang is very important. It needs comfort, just like your legs, your shoulders, your chest, back, etc. Include easy days as part of your plan.

How much heart is to build muscle?

here General recommendations for heart disease:

At least 150 minutes of moderate heart attack, 75 minutes of strong intensity, or a mixture of moderate exercise and intensity per week. The weekly recommendation for resistance training is two or more days a week with exercises for all major muscle groups (minimum range of 8-12 repetitions for each muscle group). It is also recommended for flexibility and nerve exercises (balance, lightness of movement, coordination) at least twice a week.

I think 150 minutes per week of a mild heart is a great goal. If you are practicing 5x a week, this is 30 minutes every day. As long as the naked minimum goes, I would like to command brisk walking for 20 minutes every day. That’s it. You can divide the air fitness sessions into blocks if you need it, which leads me to the next question. Unless you train, any heart disease training may cause more harm than it is useful.

I don’t have much time to perform a solid heart block. Should I completely overcome it?

Divide it !! I used to be guilty of thinking that if I had no time to do more than 10 minutes, it is not worth it. It is worth it and it can be useful. After we practice us, our bodies have to work hard to renew their stores and organize tissue temperature. This is called EPOC (surplus oxygen consumption) and burns additional calories. By getting many short exercises every day, you can get the EPOC bonus sessions. So do what you can, when you can. If you only have 20 minutes to exercise, here are some ideas.

(Sculpt Society is one of my favorite heart forms! This link makes you one month free.))

Heart tips

Start slowly and build from there.

It is smarter to start with less than there.

Focus on quality on the quantity.

Focus on making the time count, and get the maximum benefit from the exercise. It is not about the number of minutes you can add to your time, but more about your feeling. Do you feel challenges and smell it and vitality (other than depletion)?

Your Cardio Magic number may be different from the above recommendations.

Depending on the types of heart situations you do, the number of times you do, and the level of your daily activity, you may find that you need less “traditional heart diseases”. The whole thing is an experimental issue and finding the magic number according to your unique goals and circumstances. This number may also change from week to week depending on what is going on. Cardio is an important aspect of health, so if you can, try to walk a little and be active every day.

Do not exaggerate.

Higher heart activity can unnecessarily (without purpose, such as training for an event) to prepare excessive use of use, increased cortisol levels, exhausted immune system function, decrease in your training, increased heart rate, joint pain, muscle pain The maximum, fatigue. It can make your hunger levels go on weapons and affect your hormones (this is why many women who make arduous heart disease can suffer from menstrual decrease, hair loss, skin changes, anxiety, depression, sleep changes, and irritation) . When you exaggerate the heart, your body can also start using its meager muscles as fuel, which reduces the total strength and the mass mass. This means that you can lose muscles in addition to body fat. The composition of your body changes and needs to find a sweet spot for heart disease in the exercise routine – one that suits you and your unique goals. Make sure you have a lot of “easy days”!

If you hate it, get rid of it.

There are a lot of heart fish in the sea, and you are scheduled to find something you love. Do not be afraid to try different classes, situations and trainers until you find your perfect match. If you decide that the traditional heart is not yours, get it by training the circle or anything else that will increase the heart rate. Do not forget the unintended exercise reward (also called elegance: non -exercise thermal generation), and you burn calories and increase heart rate through daily physical activities such as homework, gardening, tasks, intimate activities, etc. 🙂

It is also important to mention that the balanced routine includes the heart, weightlifting, mobility and comfort.

Tell me, friends, how many times do you make the heart in your routine now?

When I was studying in the resort, I was doing severe sums – I study up to 3 heart disease lessons in a row. I also installed my knee. Currently, I only do 2-3 days of heart disease and also walking every day.

xoxo

Gina

Some resources:

35 heart -based body weight exercises

What does the fitness of the heart mean?

Hiit, King of Heart