January is the worst time to join a gym as it will be a passing phase - you should start making small changes to your lifestyle each week.
Step 1 - start to walk, jog, run or combine all three.
You need to do this three times a week.
The first mistake people make is that they think they need to run / walk as fast as they can to lose weight - WRONG
You need to work within your target heart rate zone - here’s a simple way to calculate this:
Assume you are 45 years old
220 - age = maximum heart rate
220 - 45 = 175bpm, this is your maximum heart rate
Now we need to work at 70% of this
175 x 70% = 122beats per minute
The best way to monitor this is to get yourself a basic cardio watch (about €50) and you will see that you will not have to go that fast to hit your target heart rate.
The key is distance not speed - try and make each session 1hr long, maybe 1hr 20 min if you have the time.
Now off you go and work on this before looking at the next tip.
Tags: cardio, fitness, heart rate, jogging, max heart rate, walking, weight loss