Salam....
I'm so sorry because no direct follow-up to my post regarding to the weight management.In this post we'll move on to the exercise.People always being lazy due to lack of equipment and knowledge on how to exercise properly and get the right result.Anyway first we begin with how to get the exercise intensity so that you'll get the result instead of wasting time.In order to get the right intensity we'll be based on the heart rate.
The calculation
Maximum heart rate = 220 - your age
e.g : 220 - 21 = 199
To burn fat you need to achieve 65% of the rate.
65% * 199 = 129/130
For cardio training the intensity is higher at 80%.
80% * 199 = 160 (approx)
If you didn't achieve the right intensity you wont get the result.
Warm up:
15-20 minutes of jog on treadmill.Use manual mode.Set the incline as high as you can and set the speed similar to your walking speed.You can increase the speed at a 10 minutes interval.
Then do a proper stretching to avoid any pain or injury.
Some reference
1) wikihow
2) cmcrossroads
First exercise will be planck.It will help you to recover your body strength and strengthen you core muscle.For beginner do it for 15 second for five set.You can increase by 15 seconds after 2-4 weeks.
Second exercise will be crunch.Do it 10 repetitions for 5 sets.During the interval straighten your leg and then pull your right leg to your chest.After 10 second change to your left leg.This will help to prevent pain and cramp on your abs.
That's all for this week.For better understanding you can search for the video.
Monday, November 9, 2009