tempo to match exercise intensity and target heart rate. Sport and Exercise Psychologist Dr Costas Karageorghis found that fast-tempo songs over 120 beats per minute (bpm) yield optimum performance at exercise intensities of 75 per cent of maximum heart
from injury you can maintain your resistance workouts with aqua jogging. "It removes the high impact associated with running but recruits and trains similar muscles," says Lane.2. Calculate your maximum heart rate accuratelyWomen's hearts
injury you can maintain your resistance workouts with aqua jogging. "It removes the high impact associated with running but recruits and trains similar muscles," says Lane.2. Calculate your maximum heart rate accuratelyWomen's hearts are smaller than men
: Know what to look for when buying a heart-rate monitor Calculate your maximum heart rate and threshold heart rateGet your heart racing with these beginner-friendly sessionsKeep an eye on your pulse to help you bounce back from illness or injury I
't get into the right rhythm, but now it's a piece of cake. It's helped convince me that I'm getting fitter too, as I can look back in my training log and see how my maximum heart rate for any particular run has decreased as the weeks have gone past
maximum heart rate (with slower music working better during recovery periods). Though Karageorghis has studied the impact of literally thousands of songs, he lists four that, because of the up-tempo arrangement, feisty lyrics and speedy BPM, induce
."Walking is underrated," he says. "It can be demanding: an 81kg person will burn around 100 calories per mile. If you find it hard to run below 65 per cent of your maximum heart rate, now is your chance to exercise at a lower heart rate, which will improve your fat
per cent of maximum heart rate." - Rick Kiddle "Training can be a bit of a chore, so my favourite method is to do lots of duathlons, bike races or run races. Don't pressure yourself. It doesn't matter if you're tired or if you feel unfit: just pitch up
– the difficult one is swimming. In a race we cannot keep looking at our heart-rate monitor or stopwatch,” says Bill Black, who coached the GB Men’s Triathlon Team at the Sydney Olympics. “But if we train at a certain pace in the pool we can keep cross
boys' lungs are developed by the age of 16. Maximum heart rates in children may reach 220 or even 225 before puberty, but tend to fall to around 200 in the late teens." The main thing to concentrate on at an early age is skills," says Denmark. "You have
