Heart Rate

Long time no blog darlins!
I apologize for being the ultimate slacker these past weeks. I have been neglecting my fit bottom followers and that's just not right. Considering we went over a week without a challenge we will step it up this week. This weeks challenge will be to complete 30 minutes of cardio at least four days. I say four because I know no ones going to be working out on our nations Independence day (at least I'm not). American College of Sports Medicine recommends that we get 150 minutes of moderate to vigorous physical activity a week. That can be broken down into increments of 30 minutes 5 days a week. If you maintain these guidelines you will improve/maintain your cardiovascular health. If you're looking to shed a few pounds you will need to work more towards vigorous intensity. Moderate intensity is any physical activity that increases your heart rate. The normal resting heart rate for adults is between 60 to 100 beats per minute. The healthier you are the lower your heart rate. While working out you should try be within your Max Heart Rate range. You can find what your MHR should be by a simple equation:

Women: 226- your age =

Men: 220- your age =

Vigorous physical activity is when your heart rate has increased as well as the rate that you are breathing. Pretty much if you could hold a conversation while working out you're not pushing yourself hard enough.

Here are some examples of activities that will count as moderate-vigorous physical activity

Moderate                                                      Vigorous

     Walking                                              Jogging or Running

Bicycling 5-9 mph                                    Bicycling 10+mph

Golf                                                         Lacrosse

xoxo,

Fitgirl