Health O Meter BFM950 user manual Helpful Exercise Tips

Aerobic Exercise or Cardiovascular Training raises your heart rate, strengthening your heart and lungs while you burn calories. Cardiovascular exercises include cycling, swimming, power walking or running, and aerobic classes. To be effective, you must reach and stay within your "target heart rate," defined as 50-70% of your maximum heart rate.

To calculate your maximum heart rate, subtract your age from 220. To determine your target heart rate, multiply your maximum heart rate by 50-70%. If you raise your heart rate above your target range, you will still get an aerobic benefit, but you will not burn fat.

Examples:

Age	Maximum Heart Rate	Target Heart Rate
25	220-25 = 195	97.5-136. 5
30	220-30 = 190	95.0-133.0
35	220-35 = 185	92.5-129.5
40	220-40 = 180	90.0-126.0
45	220-45 = 175	87.5-122.5

The American Heart Association recommends 30-60 minutes of aerobic exercise three to four times a week to promote cardio- vascular fitness.

Resistance or Strength Training firms the body and tones the mus- cles. While these exercises, which include weight lifting, sit-ups, and toning, do not directly burn fat, they do build muscle. The more lean muscle you have, the more easily your body can burn calories and reduce body fat.

Fitness professionals recommend at least 30 minutes of strength training two to three days a week.

Helpful Exercise Tips:

•Set goals. Write down what you want to achieve in the short and long term.

•Make exercise a habit. Choose a time every day – even 30 minutes – and stick to it.

•Vary your workout. Mix up your activities to avoid burn out.

•Recruit a friend! Working out as a team keeps you both motivated.

•Keep a success journal. Write down your activity, weight and body fat percentage.

Through regular exercise you can lose weight by burning fat. With diet alone, you lose weight by losing beneficial muscle and bone tissue.

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