What is fitness? Generally it can be described as an fitness exercise that causes your heart to pump more oxygen to your muscles via the blood
from your lungs. The harder the workout, the more fuel (oxygen) the muscles require to achieve this rate of oxygen. The heart has to pump harder to
get the oxygenated blood into the muscles. If you have a good stamina, your heart pumps more blood with each heartbeat. The heart will not have to
beat that often to transport the necessary oxygen into your muscles. Your resting heart rate and heart rate during exercise will reduce.
While training it is important to monitor your heart rate. The heart rate is essential for the result of your training. Your best training heart rate
depends firstly on your age. Your maximum heart beat can be determined by this. Secondly the most effective heart rate depends on your training
goals. If your training goal is to lose weight, then the most effective training is at 60% of your maximum heart rate. If your training goal is to improve
your stamina, then you should train at 85% of your maximum heart rate.
The body stores energy in two forms: carbohydrates and fat. When we exercise we use a combination of these two energy supplies. If the training
intensity is at a high level the body will mostly choose the energy that burns fast: carbohydrates. Since there is a limited supply of these carbohy-
drates you can’t continue this for a long period of time. When training at a low intensity the body will mostly choose to use a long lasting source of
energy: fat. Since this is stored in large quantities in the body, you can continue this kind of training for a longer time.
Below you will find a schedule allowing you to calculate the best heart rate for your training. In this schedule each age category has a range that
your heart rate should be in during your training. The middle column has the values you should try to maintain if you want to lose weight. If you want
to improve your stamina you should try to maintain the rates in the right column.
For each individual the best way to start training is different. If you have not exercised in some time or are overweight, you should start your training
schedule slowly and gradually increase the level of activity.
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