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The importance of doing regular physical exercises is something that is no secret to anyone; in fact, it is repeated every time the topic of protecting health and fighting obesity and the diseases that it brings with it is discussed. However, most people are not clear about the amount of exercises and the intensity with which they must do them to guarantee the benefits that they promise.
One may feel somewhat bewildered when reading the description of "moderate" aerobic exercise routines that even in dreams could not approach. At least 30 minutes of moderate exercise is recommended five times a week for healthy adults, and at least 60 minutes for those who need to lose weight, and detailed information by age is easy to find on the Centers for Health website. Disease Control and Prevention, but it is another thing to determine what are moderate exercises.
There are multiple formulas and criteria to determine the intensity of a workout, but since repetition of movement increases pulse and respiration, one of the most objective ways is measuring heart rate. To do this, you do not even have to break your head with complicated calculations if you have the help of a heart rate monitor or heart rate monitor. Heart rate monitors are becoming more affordable, but the most common is the combination of a chest strap and a watch.
Optimal heart rate
Moderate exertion that increases your heart rate is called that, but only to the point where you can carry on a conversation, even though you may even start to sweat. But the best moderation is the one that allows you to obtain the best benefits with the least risk, and this is known as optimal heart rate. This rate usually consists of 60 to 80 percent of the maximum heart rate in one minute, and can be calculated with a formula that takes into account the person's age and sex: 220 minus age.
There are also tools on the Internet that can help you. Exercising with extreme intensity above 85 percent of maximum heart rate, in addition to being dangerous, does not provide any additional benefit.
However, all these calculations are approximate and can vary from one person to another, so it is always advisable to consult your doctor if you are going to start an exercise plan, and seek the help of a personal trainer if you need more precision.