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

10-15 miles beforehand. Then at least you'll be doing the 'last' 6 miles of your training run with the crowds, which will keep you going. If you decide to do the extra miles after the 10K race, make sure you run much slower than your 10K race pace

songs? Through research pinpointing the relationship between heart rate and musical preference, Karageorghis has found that fast-tempo songs – exceeding 120 beats per minute (BPM) – yield peak performance at high exercise intensities of 75 per cent

."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

-threshold workout. Take 10 minutes to warm up. Then do two sessions of 15 minutes each at threshold - your highest sustainable effort. Take note of your average power and heart rate. Include a 10-minute recovery time between efforts, during which you are going at 60

stroke to help develop bilateral breathing – breathing on both sides) 12 x 25m, done as a 25m drill with a 10-second rest followed by 25m full stroke and a 10-second rest Main-set pyramid (all with 20-30-second recovery) 8 x 25m, 4 x 50m, 2 x 100m, 1 x

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