If you are serious about minimizing body fat with weight loss, and want to really crank up your metabolism and exercise, then you need to be sure to get your your target heart rate up at least 3 times a week, for a minimum of 20 minutes and up to 60 minutes at a time. Raising your target heart rate will ensure that you get the most out of your exercise (both in terms of muscle strength and cardiovascular fitness), while not pushing your body too hard.
Your target heart rate should be 50% to 85% of your maximum heart rate, and it is the safest range for exercise according to the American College of Sports Medicine. You can easily and quickly determine if your intensity is too high by administering the talk test; i.e., if you are unable to maintain a conversation with an exercise partner while exercising, then your intensity is too high.
A simple method for determining your target heart rate is to subtract your age from 220, and then multiply that number by .50 and .85. That should provide you with the range of your target heart rate.
For such a serious level of exercise, the American College of Sports Medicine recommends the following guidelines:
-- Perform your physical activity 3 to 5 times every week, for 20 to 60 minutes at a time.
-- Your activities should involve the large muscle groups (e.g., running, walking, swimming, cycling, etc.).
-- The level of your intensity, or target heart rate, during physical activity should be at least 55% to 65% of your maximum heart rate.
-- Be sure to include muscular strength and stretching for flexibility in your exercise program. Also, if you are not currently exercising, be sure to consult your physician before beginning any exercise program.
-- Consistent exercising is the key to success in any exercise program. And by choosing an activity that you enjoy, you are more likely to continue exercising throughout your adult life.
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