FITNESS TIPS

Hit a plateau? Just remember these 3 letters...F.I.D=Frequency, Intensity and Duration

Frequency...how many days a week you are exercising
If you workout 3-4 days a week get an extra day in

Intensity...your RATE OF PERCEIVED EXERTION (RPE)
How it works: RPE lets you  use your own perspective to measure intensity, based on a scale from 1-10: 1 feels like you are resting in bed, 3 is a moderate walk, 5 a quick pace, 7 feels like you're pushing it and 10 is an all out sprint.
Adding PLYOMETRICS to your workout is one way to break through a plateau!!

Duration...how long  your workout sessions are
For example if you are currently walking on the treadmill, switch it up and do an interval. Simple jogging for 1 minute, walk for 3 and so on. Mix it up...your body gets used to doing the same old thing.

HEART RATE
How it works...take your resting heart rate before getting out of bed in the morning. Take your pulse for 10 seconds and multiply by 6. That is your resting heart rate. To determine your target heart rate follow this formula:
220-your age= maximum heart rate (MHR)
HRM-resting heart rate(RHR)
take that number and multiply by your fitness level...65%-85% and add that to your RHR and that number is your target heart rate zone.

EXAMPLE:
Susan is a 40 year old woman with a resting heart rate of 60
220-40=180
180-60=120
120X65%=78
78+60=138
138 is her Target heart rate zone!