Frequency, Duration and Intensity of Exercise

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      • Frequency of Exercise is the first component of successful cardiovascular
      exercise work out plans. You should exercise at least three days a week.
      Those who are very out of shape and/or who are overweight and doing
      weight-bearing cardiovascular exercise such as an aerobics class or jogging,
      might want to have at least 36 to 48 hours of rest between workouts
      to prevent an injury and to promote adequate bone and joint stress recovery.

      • Duration of Exercise is the second component and refers to the time
      you've spent exercising. The cardio work out plan, not including the warm-up
      and cool-down, should vary from 20-60 minutes to gain significant
      cardiorespiratory work out plans and fat burning benefits.

      Each time you do your cardiovascular exercise work out plans, try to
      do at least 20 minutes or more. Of course, the longer you go, the more calories
      and fat you'll "burn" and the better you'll condition your cardiovascular system.
      All beginners, especially those who are out of shape, should take a very
      conservative approach and train at relatively low intensities (50-70 percent
      of your max HR) for 10-25 minutes. As you get in better shape, you can
      gradually increase the duration of time you exercise with your work out plans.

      • Intensity of Exercise is the third and final component of cardiovascular
      exercise. There are several ways to monitor the intensity.
      The best way to test the intensity is to take your heart rate
      during the exercise, within the first 5 minutes
      and again just before the cool-down.

For more info, download Frequency Of Exercise, a free ebook.

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   There are two ways in which you can check your heart rate during your work out plans.
   The most accurate one is to purchase a heart-rate monitor that you strap around your chest.
   It will give you feedback on a digital watch that tells you exactly what your heart rate is
   at a specific time in the exercise work out plans.

   The other way to obtain your heart rate is by palpating (feeling) either the carotid artery,
   the temporal artery, or the radial artery. The easiest site is either the cartoid or the radial artery.
   The cartoid artery may be felt by gently placing your index finger on your neck, between the middle of your
   collar bone and jaw line. Palpating the radial artery is done by placing your index and middle finger
   on the underside and thumb-side of your wrist.

   When you're taking your heart rate you measure it in beats per minute (counting the number of beats
   for 60 seconds). For convenience, many people take their pulse for 6 seconds and multiply that number by 10,
   or simply add a zero behind the number just obtained. So, if in 6 seconds you counted 12 beats, that would
   mean your heart rate was 120 beats per minute (bpm).
   Although counting for 6 seconds is most convenient, keep in mind that the longer the time interval used,
   the more accurate the results will be. For example, counting your heart rate for 30 seconds and then
   multiplying that number by 2 will give a slightly more accurate reading than counting your heart rate for 15
   seconds and multiplying by 4, or 10 seconds and multiplying by 6. Whatever time interval you use,
   be consistent in your work out plans.

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