The most effective way to lose weight

To lose weight you need to eat less and move more.

This usually involves following a sensible diet and an exercise plan.

If you want to lose weight, the most effective way to exercise is to train aerobically.

Examples of aerobic exercise include:-

- brisk walking

- cycling

- jogging

- golf (carry your clubs)

- swimming

- and many others

Maximum benefit will occur if you exercise 3-5 times per week for a duration of  30-50 minutes.

More specifically, to train aerobically you will need to raise and maintain your heart rate (H.R.)  to between 60% and 90% of an age specific Maximum Heart Rate (M.H.R.)

To determine your MHR in beats per minute (b.p.m.)

Subtract your age from 220                MHR =  220  -  age

The Upper Limit is 90% of MHR            Upper Limit  =  MHR  *  90 / 100

The Lower Limit is 60% of MHR            Lower Limit  =  MHR *  60 / 100

For example, a  30 year old

MHR = 220-30  =  190. 

Upper Limit  =  190  *  90 / 100    =171
   
Lower Limit  =  190  * 60 / 100    =114.

This individual would need to keep his HR between 114 and 171 bpm.

If this individual doesn't train hard enough, HR less than 114,  maximum benefit will not gained.

If this individual trains too hard, HR more than 171, training will not be aerobic and again maximum benefit will not be gained.

The talk test is a good indicator of how hard you are training. If you find it difficult to talk, you are probably training too hard. For aerobic exercise, you should be able to say a few words, catch your breath, and then continue talking. If you can talk throughout your session, you are not training hard enough.

There are many heart rate monitors commercially available.

For more wealth building tips - personal and financial CLICK HERE

Article Source: http://EzineArticles.com/?expert=Paul_M_Williams

Article Source: http://EzineArticles.com/2627854

Do you think you need to lose weight?

To determine if you are a healthy weight and if you need to need to lose any. Calculate your Body Mass Index (B.M.I.)

BMI = mass / (height) x (height)
BMI = m / s x s
m = mass in Kg
s = height in m

For less the less technical, measure your mass in kilograms and your height in metres. Multiply your height by itself, (square it) then divide your mass by your height squared.

If you are still struggling, you can use a BMI calculator which does the maths for you.

Use the table below to interpret the figures

Body Mass Index

less than 18.5 - underweight

18.5 to 25 - healthy

25 to 30 - overweight

greater than 30 - OBESE

greater than 40 - MORBIDLY OBESE

If your BMI is between 18.5 - 25, you are a healthy weight.

If your BMI is greater than 30, you are obese. LOSE WEIGHT NOW

To lose weight you need to eat less and move more.

This usually involves following a sensible diet and an exercise plan.

If you want to lose weight, the most effective way to exercise is to train aerobically.

Examples of aerobic exercise include brisk walking, cycling, jogging, golf (carry your clubs) swimming and many others

A good indicator of whether any exercise you are taking is aerobic or not is the talk test. If you find it difficult to talk, you are probably working too hard. For aerobic exercise, you should be able to speak a few sentences, take a few breaths, then speak a few more sentences. If you can talk continually while exercising, you are not training hard enough.

For more wealth producing tips - personal and financial. CLICK HERE

Article Source: http://EzineArticles.com/?expert=Paul_M_Williams



Article Source: http://EzineArticles.com/2604338