Quick and Easy Weight
Loss
The
answer is in Pulse Management or Heart rate monitoring.
Quick and Easy Weight
Loss is almost a contradiction in terms, losing excess body fat is neither
quick nor easy. All the experts tell us that regular physical activity
and healthful eating is the only solution.
Quick weight loss
isn't really good because if we lose weight too fast; the more likely
we are to regain it. The main goal should be to lose body fat, not muscle
or fluid weight, which can be the effects of fast weight loss.
The best way to
lose body fat is to reduce the number of "empty calories"
from our diet. Empty calories can be found in soft drinks and snacks
such as crisps, cakes, biscuits, chocolates etc. Another important feature
is to increase physical activity. Do something we enjoy for at least
30 minutes per day. That excludes eating crisps, cakes, biscuits, chocolates
etc for 30 minutes!
Exercise keeps both
mind and body fit. By exercising on a regular basis our body will become
more efficient at burning those dreaded calories. So, the question is;
in a real world what are the most effective types of exercise for losing
weight?
We need to increase
our heart rate between 65-80% of the suggested maximum heart rate for
our age group. It isn't as complicated as it might sound; subtract your
age from 220! And keep your pulse at that rate for at least 15-20 minutes
continuously. The ideal exercises are called 'aerobic', or 'oxygen-using'
exercises.
Don't rush out and
buy a pair of trainers and then jog for a couple of miles, leave them
back there for a while. Your current fitness level is an important factor
followed by how hard you work at it. There are many 'exercises' that
are aerobic in nature, something as simple as vacuuming will do the
job as long as your heart rate stays in that 65-80% range continuously
for 15-20 minutes. The same applies to walking and dancing, so we don't
need to go jogging or cycling. The answer is in pulse management.
Let's say you are
thirty years old, your maximum heart rate is 190, and you should aim
for a heart rate of 123 to 152 whilst exercising. Go for the lower end
of the scale when just beginning a regime especially if you are not
in good shape or you are recovering from illness. There can be a degree
of difficulty in taking your pulse during exercise because you will
be moving and trying to concentrate on placing a finger on your wrist.
The next trick is to find the correct number of seconds you need to
wait to determine the average pulse per minute.
Fitness guru Covert
Bailey recommends 6 seconds whilst other authorities suggest 10 or 5
even seconds, then multiply that figure by the correct amount (10, 6
or 4) to determine your average pulse per minute.
Hang in there, just
as it was getting clearer, there is another issue, Let's say your normal
resting heart rate isn't somewhere around 70-80 beats per
Minute. This is the "maximum safe heart rate", and then the
formula above may not be at all accurate. There has to be a better method
of pulse management?
You could try the
talk test! The good thing is, you don't have to stop and find your pulse
then do some calculations, and you just look completely mad! Here's
what to do, whilst exercising speak out loud, if you have enough breath
in you to speak easily and without gasping for air … but not quite
enough to burst into song, then you have it right.
Quick
& Easy Weight Loss
Why
Buy A pedometer
Heart
Rate Monitors Explaned
