Retrovir (Zidovudine)
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GETTING FIT: RIGHT AMOUNT OF EXERCISES
One way to help choose the right amount of exercise is to take your pulse at intervals. The heart rate increases during exercise. At rest it beats 50 to 100 times a minute (70 to 80 in most adults). Any exercise increases the rate, and really violent exercise can produce rates as high as 200 beats per minute or more in young people, less with advancing age. With increasing fitness, your resting heart rate will become slower (athletes often have very slow rates). More important, the rate will increase less, for a particular exercise level, as you become fit.
A reasonable aim is to exercise at about two thirds of maximum capacity. It follows that a young adult’s heart rate will be about 130 per minute during and just after exercise.
When you exercise keep your pulse below these limits (beats per min.)
The rates shown are quite modest, and as fitness develops you will need to exercise longer or harder to reach these figures. After you have been exercising three to five times weekly for two to three weeks, and provided that you do not become more than slightly breathless, you can choose a new set of target heart rates, as shown in the second column of the table.
The pulse rate is a useful guide if you have been without exercise and want to get fit. If you have been physically active throughout your life, there is little point in checking your pulse during exercise.
Counting the pulse. Counting the pulse is quite easy. Have a watch with a clear second hand on the back of your left wrist. Turn your right hand so that your palm is uppermost. With the middle three fingers of your left hand, feel for the pulse on your right wrist. You will feel its beat in the hollow of the wrist, below the ball of thumb muscles. Press just firmly enough to feel the beat easily. Now count the number of beats in 15 seconds, and calculate your rate by multiplying by 4; if you prefer, count for 6 seconds and add a naught to your count. For example 25 beats in 15 seconds, or 10 beats in 6 seconds, both mean a heart rate of 100 beats per minute.
Try to exercise not less than three to four times a week for twenty minutes each time (initially ten minutes if you are over fifty years). And try to become more vigorous in your everyday activities too. Do whatever activity you find most congenial. Aim at pleasant tiredness; never seek to become more than slightly breathless. As you come to find each activity easy, increase it by a small amount.
*7/202/5*
