1. Keep in mind, do not exercise to exhaustion and a gradual return to activity. Typically, start with low-impact aerobic exercise several times a week. Aerobic exercise such as high-impact types of tennis for example, should be gradual.
2. If the hard exercising outdoors, consider gymnastics through the videos that are sold.
3. The intensity of the exercise, to increase endurance should reach 70-85% maximum heart rate (DNM). DNM is the maximum heart rate is calculated by:
DNM = 220 – Age
To burn fat with a lighter intensity is 60-70% DNM. For example: A person 40 years of age will have DNM = 220-40 = 180. To burn fat
the person must exercise the pulse reaches: 60% x 180 = 108 s / d 70% x 180 = 126.
4. Time. Starting his best, plus slowly.
To increase endurance (endurence) needs time between 1 / 2-1 hours, to burn fat takes longer (more than one hour).
Things to Consider When Exercising
1. Do not just eat well after exercise, eat soft foods or liquids such as green bean porridge. Should we wait for an hour before the big meal. Proper nutrition is also important. With increased activity, we may need more calories to avoid losing weight.
2. Drink in moderation when sweating and do not jump to the bath. Drinking enough liquids is very important when you exercise. Additional water can help replace lost fluids. Remember that drinking tea, coffee, colas, chocolate, or alcohol can actually lose body liquid.
3. Replace sportswear used when it is too wet.
Things are not recommended in Exercise
1. When you have a fever or pain.
2. To exercise the street when there are varicose veins in the legs and pain in the joints, especially the knees.
3. Diseases:
a. Uncontrolled high blood pressure.
b. Uncontrolled diabetes.
c. Abnormalities of the heart valves.
4. We can become dehydrated (lose too much fluid) if we do not drink enough to withstand the level of body fluids.
5. We can lose lean body mass (lean body mass) when we are too many sports. Severe cases can lead to wasting.
6. We can injure yourself if you are taking any form of exercise.
Mengingkat to a schedule of at least 20 minutes at least three times a week. This schedule can lead to significant improvements in physical health and we are likely to feel better.