University and medical community studies have supported past results pointing to the utility of regular exercise on long term health.
The current recommendation of 150 minutes of strenuous exercise showed marked positive results regarding health related issues. The term “strenuous” is subject to interpretation, however. Simplistically, an individual should “work up a sweat.” Heart rate should get to about 80% of your calculated maximum.
Learn why 150 minutes a week is all you need
The formula 220-AGE is viewed as very close. yes, everyone is different. Men, women and the other. Stress treadmill ECG tests are more accurate but expensive. The target rate should be maintained for 20-30 minutes minimum. The test usually includes cardio-vascular stress. A weight lifting (or resistance) routine is also strenuous. In any case, your breath should never be held – this is called valsalva. Rather, a continuous breathing pattern prevents arterial vessels from sustaining higher blood pressure that can lead to stress of arteries and the aorta.
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A Nordic Walking regimen is an exercise that can meet the suggested requirements. It should be done at a pace greater than your normal pace. The key here is the sustained 70-80% heart rate.
A heart rate monitor is a perfect way to track your heart rate. The cheap way is to find your carotid artery at your neck and feel and count the beats while going 30 seconds….then double it for beats per minute. Do it right way as it will decrease rapidly.
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Carpe Diem!