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<h2 style="text-align: center;"><span style="color: #3366ff;"><em><strong>DETERMINING YOUR AEROBIC ZONE</strong></em></span></h2>
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<h4><span style="color: #008080;"><strong>OK Listen up,</strong></span></h4>
<h4><span style="color: #008080;"><strong>While you're transforming your metabolism to be a fat burning machine (particularly those insulin intolerant),</strong></span></h4>
<h4><span style="color: #008080;"><strong><span style="color: #3366ff;">DO NOT EXERCISE HARD!</span> </strong></span></h4>
<h4><span style="color: #008080;"><strong>All training is performed at an easy conversational pace - FOR NOW!</strong> </span></h4>
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<h3 style="text-align: center;"><span style="color: #008080;"><em><strong>Here are 2 ways to calculate your own AZ.</strong></em></span></h3>
<div align="center"><img class="wp-image-1057 aligncenter" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/HER.jpg" alt="HER" width="588" height="212" /></div>
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<h4><span style="color: #3366ff;"><em><strong>Method 1: AEROBIC QUESTIONNAIRE</strong></em><strong>
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I would like everyone to use this method to determine your AZ range. Then use a HR monitor to police your exercising range – particularly your top end range. This method is near exact to my own full laboratory assessment.

<span style="color: #3366ff;"><strong>What you’ll need:</strong></span>
<ul>
	<li><span style="color: #3366ff;"><strong>Calculator</strong></span></li>
	<li><span style="color: #3366ff;"><strong>Honesty</strong></span></li>
</ul>
<span style="color: #3366ff;"><strong>How to:</strong></span>
<ol>
	<li>Subtract your age from 180 =</li>
	<li>Modify this number by selecting from below the category which best matches your fitness and health profile:</li>
</ol>
* If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.

* If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, <a href="http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/jkjk.png"><img class="alignright wp-image-269 " src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/jkjk.png" alt="jkjk" width="204" height="152" /></a>or if you have been inconsistent or are just getting back into training, subtract an additional 5.

* If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.

* If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.

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<span style="color: #3366ff;"><em>For example, if you are thirty years old and fit into category (b), you get the following:</em></span>
<span style="color: #3366ff;"> <em> 180–30=150. Then 150–5=145 beats per minute (bpm) which is the high end of your AZ. To get the low end of your AZ subtract 10. So, your AZ range is 135-145</em></span></blockquote>
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<h4><em><span style="color: #3366ff;"><strong>Method 2: PERCEIVED RATE OF EXERTION</strong></span></em></h4>
<strong>What you’ll need:</strong>
<ul>
	<li><strong>Zip/nada</strong></li>
</ul>
Consider this, if I asked you to exercise to a point of gastric de-stress (near vomiting), felt a burning sensation in your legs, tasted a lead/metallic taste in the back of your throat, felt wobbly to the point of collapse, and felt that your glowing head could no longer deal with an increasing furnace – we’ll call this your relative 100% effort

Now, your AZ for the program is simply circa 60-70% of that feeling.

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<h5><span style="color: #3366ff;"><strong>So, here’s how exercise should feel for the 28 Day Program:</strong><img class="alignright size-medium wp-image-1019" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/030-athlete-in-training-225x300.jpg" alt="030-athlete-in-training" width="225" height="300" /></span></h5>
<blockquote><span style="color: #008080;">* You should be able to answer questions in sentence form.</span>
<span style="color: #008080;"> * You should question whether you’re actually going hard enough – and hope that this BP character knows what he’s on about.</span>
<span style="color: #008080;"> * Furthermore, you’re thinking that when you return from your workout you’ll question BP via email, as to whether you actually have the correct intensity range.</span>

<span style="color: #008080;">* You should finish your workout feeling energised – not hammered.</span>

<span style="color: #008080;">* Three hours after your workout you still should be feeling that energetic verve – endorphin rush.</span>

<span style="color: #008080;">* You catch yourself halfway through your workout thinking, ‘wow I can’t feel that standard irritating niggle’.</span>

<span style="color: #008080;">* And… you’re actually looking forward to exercising tomorrow.</span></blockquote>
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<a title="GETTING STARTED" href="http://www.bpsnowyhealth.com.au/reboot-2016-january/"><img class="alignright size-medium wp-image-2404" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/08/getting-start-300x42.jpg" alt="getting start" width="300" height="42" /></a>
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