Weight Loss Made Simple 6

Lesson 5 provided ideas on how to fit exercise into your busy routine. This lesson will help you to focus on the workout intensity.

Workout Intensity

This is an interesting and easy way to see if your exercises are accomplishing what you want. Subtract your age from 220. (For example, I would have 220-26=194) This value is your maximum heart rate (MHR). Calculate your intensity levels with this site. Record these values as they determine your workout efficiency and success.

Find your heart rate by counting your pulse on your wrist or neck for 30 seconds and then multiplying this number by two. There are three columns on the right that give the heart rates you should obtain during exercise for that intensity level. They correspond to Easy, Medium, or Hard.

Choosing Your Intensity Level

When starting an exercise routine, start with easy levels until your body can handle more stress. (Remember, exercise is stressful on your body, but when you stop, that stress is no longer there. This is why you feel so good when you finish a workout.) I find it hard to find a pulse while running, so I will stop and count it for 30 seconds to find out how intense I am working. This is a lot easier if you are on a stationary bike for example.

In general, keeping your heart rate up to at least the minimum (Easy) for 20 minutes is the goal. Sometimes when we are out of shape, our bodies are not prepared and we will in fact be in the High intensity level without doing much exercise at all. At that point it is wise to slow down, but continue at a slower pace.

It is easy to say I want to lose weight now and I will therefore start at the High level. This is not wise and should be avoided. Take time to get used to the stress of increasing intensities and enjoy your workout.

Summary

Highlights from this and previous lessons:

1. Eat healthy foods and portions. (Anything goes as long as it falls into these categories)
2. Know your caloric limits and follow them. (2000-2200 calories)
3. Exercise regularly, pushing yourself when you can and easing up when you need to. (30-60 minutes, every other day, hitting the minimum intensity of heart rate if possible)
4. Have fun by challenging yourself and rewarding yourself. (Keep a record of your progress)
5. Do not give up if you do not see the results you want right away. Be steady in your efforts and maintain consistency.

An individual I know was some 300 lbs and realized he wanted to play with his grandchildren when they came along. In order to accomplish his goal, he used this as his motivation to make life-altering decisions and actions.

Find what it is that motivates you to want to make this change in your life and use it. I know you can feel good about yourself and have fun in the process of changing.