What’s your excuse? You don’t like to exercise? You never have enough time to dedicate to exercising?

How about an effective 60-minute daily workout plan?

This plan is based on a series of reliable scientific researches and recommendations for people fighting overweight-related problems. This means it isn’t suitable for people who’re looking forward to maintaining or increasing their health or fitness condition. With only a 30-minute long exercise on a daily basis, you can do quite a lot for your health and fitness level.

If you strictly follow these tips you can expect a significant improvement. You will become aerobically fit and more importantly your muscle strength will increase, as well. You’re free to combine these tips with other similar recommendations, such as the Surgeon General Guidelines among others.

In case, you’re a gym enthusiast who spends there a lot of time then you don’t have to change your daily routine. You can use these tips to improve your results by adjusting them to fit your current objectives.

The best possible thing you can do is to be active all the time.

Q. I’ve never exercised before. Where should I begin?

All newbie exercise enthusiasts are strongly recommended to consult their doctors prior enrolling themselves in any of the available exercise plans. There are so many healthy alternatives at your disposal:

  • Use the stairs and avoid elevators whenever possible.
  • Do your best to rely on your car as less as possible. In other words, walk and never stop walking when you have enough available time.
  • Change your unhealthy eating habits and walk instead.
  • Your TV is actually one of the worst enemies of your health and fitness. Ride a bike or take a walk after a lunch or dinner.
  • Whatever you’re planning to do, it’s always advisable to set a list of priorities and realistic weekly objectives:

  • Create a realistic and specific exercise dairy, which is going to be based on weekly activities. Decide which days of the week are going to be reserved for exercising. For instance, specify the duration and the time of a day.
  • Evaluate your results at the end of each week. Set the new ones based on your previous performance.

It’s been proven that setting objectives can be an extremely positive and stimulative activity. Thanks to weekly planning you can keep exercising and reaching your fitness and health-related objectives more easily.

What is the most optimal heart rate while exercising?

It’s recommended to keep a track of your heartbeats while you’re exercising, most commonly per minute. You can track it by pressing your neck’s side or your wrist’s underside. Here's a very simple and useful formula you can use when determining the most optimal heart rate for your exercises:

  • First, use this formula: Maximum Heart Rate (MHR) = 220 minus Your age.
  • Heart Rate Reserve (HRR) = Maximum Heart Rate (MHR) minus Resting Heart Rate (RHR). You should determine your Resting Heart Rate first thing in the morning.
  • The Maximum Heart Rate (MHR) percentage you plan to affect your training (for instance, 60% or 85%) should be multiplied with the Heart Rate Reserve (HRR).
  • Finally, you should add your Resting Heart Rate (RHR) to the last result you’ve obtained in order to get your optimal exercise rate.
Maximum Heart Rate