In order to place appropriate demands on the body for change to occur, your exercise session should not be comfortable. You should not be able to sing or carry on a conversation.
Exercise in your target heart rate zone when doing cardio... calculated
220 - age x 75% = target heart rate
This is what your heart rate should be per minute, give or take a few beats, in order to have physiological change in the body. Or refer to this chart:
When lifting weights you should not be able to lift the weight more than ten times. If you are doing ten reps, the first three should be do-able, the last three should be challenging - so much so that you want to stop! Rest between sets is 30 seconds to 2 minute, no more no less. You should be sore or tender in the muscles the next day - this is a subjective measure that tells us the workout was challenging enough to see physiological change. Be sure to rest the muscle group 24 hours before working it again.
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