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The Heart Rate That You Should Train At!

Exercising in the following zone will train your body to burn fat for energy and thus:

Eliminate over training
Reduce the effects of stress
Provide consistent, sustained energy
Significantly reduce the chances of injuries

1.From 180 subtract your age:
2.Modify this number by using one of the following variables:
     •If you have, or are recovering from, any major illness, or if are on any regular medication    
.…………….subtract 10
     •If you have not yet exercised, or have been exercising without progressing, or often get sick .
…….……….subtract 5
     •If you have been exercising up to two years without any real problems, and have not had colds or flues  more than twice per year
 ……………..subtract 0
     •If you have been exercising more than two years without injuries while making continued progress
 ………..……add 5
3.   Then subtract 10 for the 10 beat range
For example at 40 years old (180-40=140)
Training consistently for over 2 years without any “real” problems:
Variable of 0 (140-0=140)
Then for the 10 beat range one should subtract 10 (140-10=130).
Therefore this person should keep their heart rate between 130 and 140 beats per minute when exercising.
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Over Training Strikes Again

Ouch, it has taken nearly two weeks to recover from this bout of over training. For over a week it was getting hard to get out of bed. I was not interested in riding my bike. I was grumpy. I was waking up feeling unrested and beginning to have carbohydrate cravings. All because I had been doing a lot of high intensity hill climb cycling and failed to schedule in a reduced intensity “taper” week while trading many of my long steady rides for interval type work outs. The very thing I am prescribing to patients all week long? Ahhhh, I have gotten back on track with about 10 days of long steady rides and have regained my vigor and lust for exercise, I’m spry in the morning again and am craving salads, not carbs.  … And wouldn’t you know, I was faster on my climbs today.