You may have noticed that health professionals in our everyday
reading material recommend that your target heart rate goal should
range from 60-80percent of the maximum heart rate you reach when you
are exercising. A trainer Sydney CBD fitness group may suggest your
exercise plan include a plan of 3-5 workouts each week, from roughly
20-60minutes depending on the variables, which may or may not include
your desired outcome, body shape and existing fitness level.
Although our well known athletes may exceed this range from time to
time, everyday people get little benefit from pushing themselves the
extra mile. Unnecessary stress, caused by exceeding the 60-80 percent, is damaging for
your body – the athletes push themselves to build endurance and are
not susceptible to potential injury.
Studies have shown that as your heart rate increases, the heart fails to
replenish oxygen as effectively.
So to maximise your improvement, slow and steady wins the race!
However, from the perspective of not reaching the target range often
enough, this lack of performance has far less benefits for people who
regularly exercise at the lower zones of their programs.
We are seeing more and more heart rate monitors these days. They seem
to be a rising trend among exercisers of all walks of life, now that
fitness is becoming defined more by an optimal heart rate.
The use of a heart rate monitor is the best way for people who are looking
at maximizing their results quickly and effectively.
Physical Educators feedback certifies that Heart Rate Monitors are
crucial to providing an indication as to whether or not participants
are exercising at the right intensity or not. Time is recorded within
certain monitors to assess how much exercise time is spent in each
heart rate zone.
Heart Rate Zones can be broken down into the following categories:
*Warm up Zone
Experts calculate this zone at 50%-60% of maximum heart rate
*Mild Exercise Zone
This zone is at 60%-70% of maximum heart rate
70%-80% of maximum heart rate
80%-90% of your maximum heart rate
90%-100% of the maximum heart rate
Please consult your health care specialist before creating a workout
plan that includes exercises to achieve maximum heart rate. Even if
you are in fantastic shape, it is recommended this zone is included
for very short periods of time, if at all.
A trained professional has a sound knowledge of suitable workout
plans according to a person’s existing fitness level. Sydney CBD
fitness may recommend a suitable work out plan for you.
By now you already know why regular exercise is good for your health
but your tight schedule may make it seem difficult to squeeze in
enough time for an exercise routine. Fortunately for you, if you can
use a gym Sydney cbd based, a lunchtime workout may just be the answer
to your hectic lifestyle.
You’ll want to do some exercises that give maximum results in a short
period. High intensity aerobic exercises provide tremendous benefits
as these regulate blood pressure and help your heart function well
even when you are under stress. Its other benefits include weight
loss, improved cardiovascular fitness, lowered heart rate and
healthier blood vessels.
Stress relief and exercise go hand in hand, as exercising produces endorphins, which are
brain chemicals that can make you feel happy. It does not take much
time to reap the benefits of exercise. Thirty minutes of aerobic
workouts several times weekly can make all the difference for your
The folloing can help you get the most out of your midday exercise sessions:
Do circuit training in a gym
The high intensity and continuous flow of circuit training
compensates for the short time you spend exercising. Start and end
with a warm up and cool down of 2 minutes each. Do 8 minutes of high
intensity cardio exercises like spinning or treadmill immediately
followed by 2 or 3 sets of weight training exercises with 15
repetitions each. The combination of cardio exercises and resistance
training results in major calorie burn while boosting your energy
levels post workout.
If your office rules permit it, use sudden changes in schedule which
free up some time while at work to get a 30-minute workout in a gym
nearby. Keep a workout bag in your office or in your car which contains
your sneakers, gym clothes and grooming kit. If you absolutely do not
have the time to shower, using baby wipes is a hygienic alternative
which helps you clean up fast after a workout.
Pack a healthy lunch
Bringing your own lunch to work not only saves time normally spent
queuing to buy food, but also improves your diet while you
are not at home. Grab a quick meal or snack to power up your exercise.
Eating foods like almonds, walnuts, low fat cheeses, or a peanut butter
sandwich can provide quick nourishment before your workout.
Your busy schedule should not prevent you from getting enough
exercise. While a 60 minute exercise session is beneficial for everybody, a
half hour workout session works just as well, provided it is done regularly,
to give you health benefits. Visit a gym in Sydney cbd, de-stress and
With the price of health club memberships at the high end, you may
frequently wonder if joining a health club or keeping up with the membership is a
worthwhile investment. To be sure, regular exercise whether in an
upscale club or a gym provides many health benefits that justify the
expense of working out. There is many a health club in Sydney cbd,
each of which has its own strengths and weaknesses. The club you
choose should definately have the tools to provide you with all you need to achieve
your fitness goals.
Here are some factors to consider when choosing a health club:
Not all health clubs are alike. Each health club may specialise in
specific modes of training such as weight/resistance training, aerobics classes
or athletic training. The right health club for you is the one that
emphasises the kind of training that you need. A club’s reputation and
track record will give you a good indication about its focus and strength.
A health club should always be clean and well-maintained. It should
also employ team members, staff and trainers with the relevant educational background and experience
and certification from reputable training associations. Moreover, a
health club should be able to help you in all aspects of fitness such
as strength, cardio and flexibility exercises.
Because members pay a good price for its use, a health club should
offer additional bonuses and amenities that are not found in ordinary run-of-the-mill gyms such as
completely furnished dressing rooms and a luxurious day spa. If you
are a frequent traveler, you may want to inquire if the health club
also provides access to clubs in other cities.
As a member of a health club, you should take positive steps to
obtain the best value for your membership dues. Get a list and
schedule and timetable of classes being offered as well as the tournaments
competitions hosted by your health club. Read your club’s newsletters
and bulletin board notices regularly for exercise and diet tips or
great deals on equipment and other fitness related items. Consult the
club’s trainer for the workout that is most suited and best for you and a nutritional plan
In a nutshell, exercising regularly in your health club is the best
way to maximise your membership. Take the time to find the right
health clubs in Sydney cbd that meets your requirements and has staff
you can relate to – then get into it!