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>Drink plenty of fluids during the course of your routine. You must replace the water content lost
from excessive exercising to avoid dehydration. Avoid drinking large amounts of cold liquids. Fluids
should be at room temperature when consumed.
EXERCISING IN YOUR TARGET ZONE
Finding your pulse
To make sure your heart is beating in its target zone, you’ll need to know how to monitor your
heart rate. The easiest way is to feel the pulse in the carotid artery on either side of your neck,
between the windpipe and the large neck muscles. Count the number of beats in ten seconds, and
then multiply by six. This gives you the number of beats per minute. How fast should your heart
beat during aerobic exercise? Fast enough to reach and stay in its
“
target zone,” a range of beats
per minute that is largely determined by your age and physical condition. To determine your target
zone, consult the chart we have provided.
Aerobic exercise
is any sustained activity that sends oxygen to your muscles via your heart and
lungs. It will improve the fitness of your lungs and heart: your body’s most important muscle.
Aerobic fitness is promoted by any activity that uses your large muscle groups - arms, legs or
buttocks, for example. Your heart beats quickly and you breathe deeply. An aerobic exercise should
be part of your entire exercise routine.
WARM UP AND COOL DOWN
Содержание Q1
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