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December 5, 2005
How to pick up the PACE to build a stronger heart with exercise
Build your exercise program around any activity that gives your heart and lungs a workout. Swimming, biking, stair-stepping, sprinting and elliptical machines are all good exercises for the heart and lungs. What form of exercise you chose will depend on your preferences and your level of fitness.
You might want to alternate the various types of exercise to keep your routine fun and lower the chances of overuse injuries. You are most likely to stick with your program when you choose exercises you enjoy.
Begin by developing an exercise routine based on activities you enjoy. Your goal is to perform this exercise for 20 minutes at a time at low intensity. If you can’t exercise for 20 minutes without stopping, rest as needed. As you’re starting out write down what you do. It is helpful to determine your current level of fitness to use as a baseline to track your progress.
In the second week, begin experimenting with the pace. Push yourself a little harder and then ease up a bit. Vary your pace as much as you feel comfortable.
As you play with the pace, begin to develop an internal scale of how intensely you exercise. Use a scale of 1 to 10, where 1 or 2 is a leisurely pace, all the way up to full throttle at 9 or 10.
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Posted by james at December 5, 2005 6:05 AM