 |
           
|
|
|
|
 
Now you’ve figured out what you want to do and
have a plan, but how can you maintain this plan? Find a regular time every day – you may want to do short times of activity several times a day. Look ahead at your classes, meetings, and other commitments – when do you have 10 or 15 minutes for a quick walk, a little dancing in your living room or walking a few staircases? Keep a daily log or diary of your activities. Build in a reward system for reaching your goals – gold stars on your calendar, sign up for a massage, get a facial, go out to a movie, or just take time to read a book! Check your progress. Can you walk a certain distance faster now than when you began or is your heart rate slower now? Focus on the benefits of physical activity. Notice that you feel relaxed, energized, and refreshed, and that your concentration and sleep have improved. Post your goals where you can see them each day. Get support from your family and friends by telling them about your goals or enlisting them to join you. CALCULATE YOUR TARGET HEART RATE RANGE  To
determine your target heart rate range, you must first understand how to
take your pulse rate accurately. Pictured at right is where the radial pulse
can be located. You will need your resting heart rate to calculate your
target heart rate range. The ideal time to find your true resting heart
rate is in the morning, before you get out of bed. Count your pulse for
one whole minute to find your resting heart rate.If you cannot see the above target heart rate calculator, please download Macromedia's Flash player at www.macromedia.com. EXAMPLE OF A PHYSICAL ACTIVITY DIARY
Contact us with questions, comments, feedback and ideas. resources . alcohol & drugs . attitude . exercise . money . nutrition . relationships . relaxation . sleep . spirituality . time . tobacco |
||||||||||||||||||||||||||||||||||||||||||||||
|
