30-Day Challenge Module 13
- Read today's module on "What is an Exercise Prescription?" Using the Target Heart Rate Formula calculate the optimal intensity for your cardiovascular activity.
- Participate in your chosen activity, and aim to take your cardio to the next level starting next week using the suggestions below. If you are participating in our coaching program be prepared to discuss the next level with your coach this week.
- Continue to log what you ate today, the portion sizes, and how you felt in your food log. Remember that we are to make a salad for at least 4 lunches this week. If you would like to try the Cherry, Pecan & Tarragon Chicken Salad Recipe featured in our Recipe Guide CLICK HERE.
What is an Exercise Prescription?
Let me start off with a quote that I believe every fitness expert needs to live by:
"An ounce of prevention is worth a pound of cure." - Benjamin Franklin
In our current society, it seems that when we don't feel well we go to the doctor to get the magic pill to make us feel better. We're the generation that wants everything instantly. We want to be healthy and live longer but put off eating healthy and exercise for yet another day. Great health is achieved by practicing healthy habits day in and day out.
An exercise prescription is similar to that given by a doctor, only this time given by a fitness expert. If you have been putting off exercise, take this prescription to decrease your chances of conditions such as heart attack, stroke, diabetes, cancer, lung disease, liver disease, and kidney disease.
Cardiovascular/Aerobic Exercise Prescription
Take a minimum of three times weekly up to a daily dosage. It is recommended to accumulate a minimum of 150 minutes of moderate level cardiovascular exercise each week.
A moderate level of cardiovascular exercise can be measured by the talk test. The talk test is measured by your ability to have a conversation with someone while exercising, but not be able to sing or speak many words at once.
Another measurement is through heart rate. First, subtract your age from 220. That is your estimated Maximum Heart Rate (MHR). From there subtract your Resting Heart Rate (RHR), this is best achieved upon quietly waking up and taking your pulse for 15 seconds and multiplying it by four. The number you get when subtracting your estimated MHR by the RHR is called your Heart Rate Reserve (HRR). It is recommended to work between 60-80% of your heart rate reserve and adding the resting heart rate back in.
For example, Jane is 40 and has a resting heart rate of 60 beats per minute.
Her Minimum Training Heart Rate:
220 - 40 (age) = 180
180 - 60 (Resting Heart Rate or RHR) = 110
110 x .60 (Minimum Intensity) + 60 (RHR) = 132 beats per minute
Her Maximum Training Heart Rate:
220 - 40 (age) = 180
180 - 60 (RHR) = 110
110 x .80 (Maximum Intensity) + 60 (RHR) = 148 beats per minute
Therefore, Jane's target heart rate is 132 - 148 beats per minute.
It's Time To Take Your Cardiovascular Activity to the Next Level
Level 1: when exercising, start to implement Target Heart Rate to make sure you are getting the most out of your activity. Make sure you allow youself a warm up period for your heart rate to reach it's target, and a cool down period to allow your heart rate to slowly return to normal.
Level 2: if you have been exercising within your target heart rate, you may now plan to increase your cardiovascular time by 5 minutes.
Level 3: if you have been exercising within your target heart rate and you have been getting in at least 25 minutes 3x/week... plan to add an extra session this week. Write that extra session into your Action Plan Calendar.
As a Lifestyle Transformation Coach, my mission and purpose in life is to inspire and empower lifelong positive changes. We understand that making those changes can be difficult and that there is no shame in needing help. All of our 1-on-1 coaching clients receive exclusive access to our entire exercise video library, and can choose to participate in any of our 30-Day Challenges up to six times as part of their coaching package. If you would like to inquire about working with a coach take some time to COMPLETE THIS HEALTH ASSESSMENT.
All Rights Reserved. No part of this program may be reproduced or redistributed without permission in writing from the author. The 30-Day Challenge program does not make any recommendation of medical treatment or medication. No individual should undertake the 30-Day Challenge program or any of its regimens without first consulting and obtaining the informed approval of a licensed medical practitioner.