Exercising that right there should be measuring. Not only the frequency per week, but that must be considered also is the intensity (severity) and how long training exercise. Although the frequency of exercise per week is sufficient, but if the old and less intensity, can actually make the body weight increased slowly.
If you are only doing the diet without exercising, it does not mean you can lose weight quickly. Because if a diet, not just the fat is reduced, the body’s muscle function decreases, too. In fact, muscle burns calories to function.
So, you should not immediately stop the exercise. All you can do is adjust the intensity and duration of exercise will you live on a regular basis. For your guide, you can use the formula FIT (Frequency, Intensity, and Tempo) in the exercise, which is described as follows:
- Frequency. Research shows that to obtain optimal physical fitness, one must exercise properly and regularly 3-5 times per week. Preferably, the distance between exercises should not be more than 2 days.
- The intensity of exercise should also be sufficient. What is meant here is the speed of the intensity of exercise training in order to reach the zone which can be determined by using the maximum pulse size can be calculated by palpating the wrist using your index finger and middle finger. That is when we reach the pulse of 60-80% maximum pulse rate (220 minus age in years).
On average, the speed it takes a bit faster than 6 miles per hour. Most women work out speed of less than 4 miles per hour. Therefore, we must accelerate slightly to be more beneficial to get enough aerobic value.
- Tempo. Period of exercise should depend on the condition of the body. Usually the old sport that really is between 1 / 2 – 1 hour per exercise session. According to research conducted by the American College of Sports Medicine, to improve aerobic fitness, you need to practice for 20-60 minutes in a row, without halting. Sessions of three to five days a week with the intensity 60-90 percent of your maximum pulse rate.