Following the last two weeks of crazy weather I have decided that the worst of winter must surely be over and it is definitely time to dust off the training gear and get on out there! I have even noticed the evenings starting to draw out….. yes it is still light close to 6pm! So hopefully you have set your fitness goals for the next 6 to 9 months and now you really need to get into it!!

• Muscle Strength: This will help you lift boxes and take care of heavy loads.
• Muscle Endurance: Will help you to be able to repeat a movement many times without tiring.
• Cardiovascular Endurance: Will develop the heart and lungs so they will function more efficiently.
• Repetitions: Are the number of times you do a single movement in an exercise. Eg biceps curl x 8 = 8reps.
• Sets: If you do 2 lots of 8 reps then you have done 2 sets
• Intensity: In muscle training this is how much weight or resistance you use. In cardiovascular training, the intensity is measured by your heart rate
• Recuperation: Rest periods are essential to success in fitness
• Nutrition: Good eating habits are vital to achieving long lasting results
• Lifestyle: You need to adopt a healthy way of living and make looking after yourself a priority

The best way to actually see your heart rate is by wearing a heart rate monitor. Basic models are now easily affordable and a great investment.

Your heart rate is the rate at which your heart beats per minute.

During any training a Target Heart Rate is recommended. This is easily calculated by using the following formula.

Estimated maximum Heart Rate (220) – Your Age

Target heart rates range between 60-75% of your maximum rate and vary depending on your age and physical condition.

AGE                    TARGET RANGE              MAX HR ( 220-age)

20                               120-150                             200

30                               117-146                             190

40                               108-135                             180

50                               102-127                             170

• Warm-up gradually at the start of each session and cool-down at the end. Stretching is also important
• Start any programme slowly and increase the intensity, duration and frequency of the exercise gradually.
• Wear well fitted appropriate shoes if running
• If possible use your heart rate as a guide to the intensity of the exercise

ENJOY GETTING INTO YOUR EXERCISE and if you need that extra bit of motivation try reading

“Going the Distance” by Tracey Richardson

Thanks

Jane