Tag: fitness

Stay Hydrated With a Glass of Water First Thing in the Morning

Daily water requirements vary widely from person to person based on many factors. But as a general rule, your urine should be clear at least once a day. Don’t let thirst dictate your water intake. Once you are thirsty, you are already dehydrated. I drink a glass of water first thing in the morning to

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Reach Your Fitness Goals With A Can’t Fail Attitude

As a society, we have been conditioned to expect immediate gratification. Instant results, fast food, real-time connectivity. all of it at our fingertips without any effort at all. Even if our computer or smartphone takes three seconds to load we are prone to get flustered. So it is no surprise that many people beginning a

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How To Calculate Training Heart Rate For Maximum Results

Calculate Your Training Heart Rate Range 1- Subtract your age from 220. (Example for a 30year-old: 220 – 30 = 190.) 2- Multiply the result by 0.65 to determine 65 percent of your estimated maximum heart rate. (For a 30year old: 190 x 0.65 =123.5 , or approximately 124 beats per minute.) This is the

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ACSM Cardio Guidelines (Under 65)

Guidelines for healthy adults under age 65 Basic recommendations from ACSM and AHA: Do moderately intense cardio 30 minutes a day, five days a week Or Do vigorously intense cardio 20 minutes a day, 3 days a week And Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.

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Strength Training Guidelines

Strength Training Guidelines Always warm up prior to lifting:5-10 minutes of light cardio will prepare your muscles and circulatory system for exercise. This will make it more safe and effective. Perform a warm up set for each exercise in your program: This further warms up the muscles and tendons in the exact way they are

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