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      Exercise  Skill      

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  • For Live 2.5hr weekly group exercise
     
      Exercise       
      Assignment
When building your exercise program, make sure it is:
 
  • Realistic and truly motivating for you.
  • Builds stamina, self image, sensory pleasure, and social stimulation.
  • Within two months you'll have all the energy you need to turn around the energy drain.  
  • Monitor your pulse. Make sure you do not exceed the training pulse rate for your age.
HOW TO TAKE YOUR PULSE
take pulse.JPG
 

HOW TO TAKE YOUR PULSE

The radial pulse is obtained by palpating the wrist.

1) Place the first three fingers of your hand (not the thumb) firmly just above the inner wrist, to locate the radial artery. 

2) Count the pulsations for 1 minute. This number is the pulse rate.  Note also the rhythm if it is regular. Normal pulse rate is between 60 and 100 beats per minute.

THE TRAINING PULSE RATE FOR YOUR AGE 

Exercise program should consider heart rate and age. Base on resting heart rates of 72 for male and 80 for female, see age related to recommended training pulse rate. Find your age, when you are training don't let your pulse rise above the recommended pulse rate.

 

          Age  / Pulse – Recommended training rate

          20    / 160

          22    / 158

          24    / 157

          25    / 155             

          28    / 154

          30    / 152

          32    / 151

          34    / 150

          36    / 149

          38    / 147

          40    / 146

          45    / 143

          50    / 140

          55    / 137

          60    / 128                                                

          65    / 120                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                          



Morning exercise 
Starting your exercise about 7Am helps you to later spend more time in sleep (sleep longer), and it also helps to decrease blood pressure at night by deactivating fight or flight stress response.

The Exercise Set-Up
 
Five minuets of exercise sets you up for a good day. Rising early for exercise optimize the brain to produce neurotrophic factor, which are neuropeptides (protein) that regulate nerve growth.

Cortisol Stress Reset
You can reset your stress response by using exercise:
(20 second of exercise followed by 10 seconds of rest) Continue to repeated for 4 minutes.
 
 
 
 
 


QUICK WORKOUT IN THE COMFORTS OF HOME 
  • Autogenic Relaxation Meditation is done before I start my 7 minutes workout pro (see relaxation class).
  • I also take a walk or jog in nature after my workout, if weather and safety permits. 
  • Cautions: Those with osteoporosis should avoid bending over. This could put undesired pressure on the spinal vertebra.