北派小说网

22 Exercise Its NonNegotiable（第3页）

Increaseyourworkouttimebythreeminuteseachweek，andaddafourthdaywhenyoureachweekfour。

PLAN3:GOFORTHEBURN

Criteria:

·Youareunder35yearsold。

·YourBMIislessthaheBMIChapter13）。

·Yourtactivitylevelismoderate。

oreactivitiesfromorsimilartotheoedbelowawehreedaysaweek。

·Basketball

·Jogging

·Racquetball

·Squash

·Iing

·Jumpingrope

·tryskiing

·Spinning

Increaseyourworkouttimebyfiveminuteseachweek，andaddafourthdaywhenyoureachweekfour。

&heendgoalisthesameforeveryone。Workuptothirtyminutesofmoderatelyintensephysicalactivitymostdaysaweek，（Forty-fivemier。）Yourmuseedrestaime，sotheoptimumfrequencyisfivetimesaweek。

Remember，exerciseisthenaturalpaloss。Ifyouinusclemass，youore。

&s!

·:Whateveryourphysidition，youmustseeadoctorbeforeinitiatinganewexer。

·Checkyour。pulsefrequentlysoyoudonotexumheartrate，andmakesureyoutalkatalltimesduringyourworkout。Ifyoufindyouotspeakwithoutagreatdealofeffort，decreaseyouriy。

·and。Startandendyradually，witharedusityversioivityy。

·Stretusctegroupsaspartofyourandyour。

·Stayhydrated。Theheavieryouam，themorewateryourbodyneeds，especiallybefandafterexerkbeforeyoufeelthirsty。

·Don'texerptystomach。Butdoforonehhtexerciseorfortwohoursbeforestrenuousexercise。

FindYetHeartRateZone

Here'showtocalculateyetHeartRatezoractyefromtheheyaypertofthathematically，theformulaworksoutasfollow3:（220-age）x。60and（220-age）×。70=THRzohesamplecalfora58-year-oldwomanwouldbe:

220-58=162×。60=97and162×。70=113

Thiswomanshouldkeepherpulsebetween97asperminutewhileexerg。Veryhtpeopleshouldbeespeciallycarefulbecausetheymayreachthehighendoftheirzoequickly。

CalorieExpenditure

TakeYourPick。Eachofthefollowingactivitiesdoimeperiodsburnsabout150calories:

·Washingwaxinga。carforforty-fivetosixtyminutes

·sforforty-fivetosixtyminutes

·Playingvolleyballforforty-fiveminutes

·Playingtouchfootballforthirtytoforty-fiveminutes

·Gardeningforthirtytoforty-fiverninutes

·Wheelingoneselfinawheelchairforthirtytofortyminutes

·Walkihree-quartermilesinthirty-fivemiarateoftwentyminutespermile

·Basketball（shootihirtyminutes