February Plan of Action

Focus on your heart this month by adding, increasing, or revamping your cardiovascular training.

Exercise your heart by working in your Target Heart Rate Zone (THRZ): 220-Age= Max heart rate (MHR). MHR - Resting heart rate (RHR) = Heart rate reserve. (HRR x .60) + RHR = Low end of THRZ. (HRR x .85) + RHR = High end of THRZ. Work within those ranges if you are not on any blood pressure medications.

ex. 220-20=200-60=(140 x .60) + 60 = 144 low end. (140 x .85) + 60 = 179 high end. This 20 year old should keep his/her heart hate between 144-179 beats per minute while doing cardiovascular training.

Burn calories and more fat by doing 45-90 minutes of cardio 5-7 days per week. Breaking up the 90 minutes into two sessions will help you utilize/burn more fat! Do 45 minutes in the morning and 45 minutes at night!

Understand that getting 30 minute of physical active most days of the week DOES NOT count as exercise. Being physically active for at least 30 minutes per day means walking to the 500 cafeteria instead of the 600 (=5 minutes). Walking to co-workers work station instead of calling (= 5 minutes). Exercise is planned and structured. You need 45-90 minutes of cardio exercise 5-7 days per week to change what your body looks like inside and out!

Advertise that you are working out. Others may catch on and start working out as well. They may ask you to be their workout buddy!

Remember that it takes time to build up endurance/stamina. If you get on a bike and can physically only complete 10 minutes stick with 10 minutes/day for a week. Then the following week try for 15 minutes, etc. Pretty soon you'll be able to complete 45 minutes!

You can do it! Be positive!