Keeping Hydrated during exercise

On Monday I wrote about how drinking water can help you lose weight, today I thought I would write about water and exercise.  You’ll need to make sure you drink extra water before, during and after exercise to keep you body hydrated and operating efficiently and effectively. 

Here’s are some guideline of how much water you should be drinking:

• Before exercise: 20 to 30 minutes drink 8 ounces
• During exercise: 3 to 6 ounces every 10 to 15 minutes
• After exercise: 30 minutes drink 8 to 10 ounces 

Enjoy the day and stay hydrated!

Cheers, Angie
Get fit, Keep fit and have fun doing it!

Monitor your Target Heart Rate: Talk Test

Monitoring your Target Heart Rate (THR) zone is a great way for you to learn your correct exercise intensity.  There are 3 ways to monitor the THR; Rate of Perceived Execution (RPE), Talk Test and  Beats Per Minute (BPM).  In this posting I’ll talk about the Talk Test.

The Talk Test allows you to find the right intensity by monitoring the hyperventilation response.  This means you should be able to carry on a conversation while exercising.  If you find you’re out of breath and breathing is difficult you’ll want to bring the intensity of the exercise down.  As well, hyperventilation is usually tied in with a burning of the working muscles because of the lactic acid build up. 

Next time you are out engaging in the cardio portion of your workout do the talk test.

Cheers, Angie