<h1 style="text-align: center;"><span style="color: #993366;"><em><strong>PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!</strong></em></span></h1>
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<h3 style="text-align: center;"><span style="color: #993366;"><strong>YOUR WEEKLY EXERCISE DOSE!</strong></span></h3>
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<h4><span style="color: #993366;"><strong>Lets say you haven't exercised regularly for some time and your goals are:</strong></span></h4>
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<h5><span style="color: #008080;"><em>Increase your daily mental &amp; physical energy,<img class="alignright size-medium wp-image-3628" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/runnnnn9-300x191.jpg" alt="runnnnn9" width="300" height="191" /></em></span></h5>
<h5><span style="color: #008080;"><em>De-stress a little,</em></span></h5>
<h5><span style="color: #008080;"><em>Avoid illness,</em></span></h5>
<h5><span style="color: #008080;"><em>Improve your shape, or</em></span></h5>
<h5><span style="color: #008080;"><em>Drop a little unnecessary weight.</em></span></h5>
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<h3 style="text-align: center;"><strong>OR </strong></h3>
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<h4><span style="color: #993366;">Lets say you've been exercising inconsistently for a while now and your goals are now:</span></h4>
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<h5 style="text-align: left;"><span style="color: #008080;"><em>Exercise consistent without pulling up lame - eg calf strains, lower back complaints,<br />
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<h5 style="text-align: left;"><span style="color: #008080;"><em>Enjoy regular exercise and feel damn good, all the time,<br />
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<h5 style="text-align: left;"><span style="color: #008080;"><em>Balance bouncing marbles between your ears, and perhaps,<br />
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<h5 style="text-align: left;"><span style="color: #008080;"><em>Get back to making it possible to play sport - both on the field, and in the bedroom. </em></span></h5>
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<h3 style="text-align: center;"><strong>OR</strong></h3>
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<h4><span style="color: #993366;"><strong>Lets say you're seriously fit and ready to race:<a href="http://balancehealthprograms.com.au/wp-content/uploads/run-7.jpg"><img class=" size-medium wp-image-2912 alignright" src="http://balancehealthprograms.com.au/wp-content/uploads/run-7-300x195.jpg" alt="run 7" width="300" height="195" /></a></strong></span></h4>
<h5><span style="color: #008080;"><em>You want to ax your next race,</em></span></h5>
<h5><span style="color: #008080;"><em>Avoid falling in a heap during the last 1/4 of the race, </em></span></h5>
<h5><span style="color: #008080;"><em>Hit the podium, qualify, win, or take the cash.</em></span></h5>
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<h4><span style="color: #993366;"><strong>If you fall into any of the lists above, below model below represents your starting point.</strong></span></h4>
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<h3><em><span style="color: #008080;"><span style="color: #ffffff;"><b>F</b></span>requency – 3-7/7</span></em></h3>
<h3><em><span style="color: #008080;"><span style="color: #ffffff;"><b>I</b></span>ntensity<b> </b><b>–</b><b> your <span style="color: #993366;">AZ 70-83%</span></b></span></em></h3>
<h3><em><span style="color: #008080;"><span style="color: #ffffff;"><b>T</b></span>ime – 18min  +++</span></em></h3>
<h3><em><span style="color: #008080;"><span style="color: #ffffff;"><b>T</b></span>ype – Rhythmic &amp; Continuous - while throwing in postural strength exercise. </span></em></h3>
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<h4><span style="color: #993366;"><strong>What does this mean?</strong></span></h4>
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<h5><span style="color: #ffffff;"><em>Schedule into your busy week a minimum of <span style="text-decoration: underline;">3 sessions per week</span> (+ for those more established) - with a days rest between each workout usually being best.</em></span></h5>
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<h5><span style="color: #ffffff;"><em><span style="text-decoration: underline;">Do NOT exceed YOUR AZ</span> threshold (see below).  This is the point of switching from stored fat to sugar as your dominant fuel source.<img class="alignright size-medium wp-image-3623" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-459226_960_720-300x212.jpg" alt="heart-rate-459226_960_720" width="300" height="212" /></em></span></h5>
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<h5><span style="color: #ffffff;"><em>We'll require a <span style="text-decoration: underline;">minimum of 18 minutes of aerobic rhythmic exercise.  However, </span> if time permits, please know the 'more' you can log the better.  Remember this is all performed your YOUR 'easy' effort - this makes it pain free action.  </em></span></h5>
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<h5><span style="color: #ffffff;"><em>Finally, know that 'exercising' at your current fitness works best maintaining an even consistent pace, while policing your hardest effort just <span style="text-decoration: underline;">below</span> your AZ threshold (see part 3 - this is important).  Your selected exercise discipline (walking, running, rowing, cycling, x-trainer, mowing the lawn, or swimming etc) must be rhythmic and consistent in nature, which, sadly for now, rules out golf (as an exercise choice that is), x-training, hard-core spin classes, punching things, or dragging semi-trailer tyres up hills.  We'll get to all that done the track. </em></span></h5>
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<h3><span style="color: #993366;"><strong>Section 2 - DETERMINE YOUR AZ THRESHOLD</strong></span></h3>
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<h4 style="text-align: center;"><span style="color: #00ffff;"><em>While a full treadmill based lactate threshold test would be great if time and dollars allowed, </em></span></h4>
<h4 style="text-align: center;"><span style="color: #00ffff;"><em>I've found over the past 20 odd years the 2 formula's below to be every bit as accurate -<img class="  wp-image-1752 alignright" src="http://balancehealthprograms.com.au/wp-content/uploads/hrsfxgc-300x300.jpg" alt="hrsfxgc" width="97" height="97" /> </em></span></h4>
<h4 style="text-align: center;"><span style="color: #00ffff;"><em>particularly for those with no interest in making the next Olympic team. </em></span></h4>
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<h4 style="text-align: center;"><span style="color: #ffffff;"><em><strong>Remember the number (# ) we're looking for below is your maximum exercising effort.  It will be expressed in beats per minute - a measurement of heart rate effort.</strong></em></span></h4>
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<h3><span style="color: #993366;"><strong>Option 1 - SELF ASSESSMENT</strong></span></h3>
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<h5><span style="color: #993366;"><span style="color: #bdf507;">What you'll need:</span> <span style="color: #ffffff;">A Heart rate monitor is best, but calculating your heart rate manually still works.</span></span></h5>
<h5><span style="color: #ffffff;">Click to: '<a style="color: #ffffff;" href="https://www.youtube.com/watch?v=m0iGwD_EEXI">How to manually take your pulse'</a></span></h5>
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<h4><span style="color: #000000;"><strong>The Formula</strong></span></h4>
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<h5><span style="color: #ffffff;">10 mins @ your perceived 50% (100% is 'your' maximum effort <img class="alignright size-medium wp-image-3625" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg" alt="banner-1133772_960_720" width="300" height="194" />for 20 minutes)</span></h5>
<h5><span style="color: #ffffff;">5 mins @ 70%</span></h5>
<h5><span style="color: #ffffff;">5 mins @ your 100% = BPM (beats per minute)?</span></h5>
<h5><span style="color: #ffffff;">Now calculate: 70% &amp; 83% = this is 'your' AZ (Aerobic Zone).</span></h5>
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<h5><span style="color: #008080;"><em>So it goes like this;  warm up yourself up, pick up your pace a little, but maintain total control , then step it up to 'your' uncomfortable effort pace.  This is holding an effort that feels unsustainable for any longer than 5 minutes (for you), and, usually, feels darn right awful.</em></span></h5>
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<h4><span style="color: #993366;"><strong>Rules:</strong></span></h4>
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<h5><span style="color: #008080;"><em>Do NOT exceed your top number (your 83%), but pick up your effort enough to register at least the bottom number (your 70%).</em></span></h5>
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<h5><span style="color: #008080;"><em>Now, hang out in this zone for a minimum of 18 minutes, however, the more you give me, the better.</em></span></h5>
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<h3><span style="color: #993366;"><strong>Option 2 - LIFESTYLE ANALYSIS METHOD (LAM)</strong></span></h3>
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<h5><span style="color: #993366;"><span style="color: #bdf507;">What you'll need:</span> <span style="color: #ffffff;">Nothing more than honesty!  I personally tend to favour this method as it has been frightfully accurate for hundreds of my clients.</span></span></h5>
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<h4><span style="color: #000000;"><strong>The Formula</strong></span></h4>
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<h5><span style="color: #ffffff;">183 – Age = BPM</span></h5>
<h5><span style="color: #ffffff;">Major illness in the last 10 years&gt; - 6</span></h5>
<h5><span style="color: #ffffff;">Haven’t exercised regularly for 10 yrs &gt; - 3<img class="alignright wp-image-3626" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/Heart_Beating_Animation-300x233.gif" alt="Heart_Beating_Animation" width="375" height="291" /></span></h5>
<h5><span style="color: #ffffff;">Suffer more than 1 cold or flu per year &gt; - 2</span></h5>
<h5><span style="color: #ffffff;">If you feel your challenged with lifestyle stress &gt; -3</span></h5>
<h5><span style="color: #ffffff;">If you have exercised regularly in last 5 years &gt; + 5</span></h5>
<h5><span style="color: #ffffff;">If you’ve exercised free of injury in last 5 years &gt; + 2</span></h5>
<h5><span style="color: #ffffff;">What is your number? in BPM.</span></h5>
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<h5><span style="color: #008080;"><em>This represents your 'hardest' exercise intensity (for your fat building phase)</em></span></h5>
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<h5><span style="color: #008080;"><em>Now deduct 13 (your bottom number) to give you your Aerobic Zone (AZ).</em></span></h5>
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<h5><span style="color: #008080;"><em>The question most up for discussion is the question on stress - your 'perceived' lifestyle stress.</em></span></h5>
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<h5><span style="color: #008080;"><em>Perhaps ask your partner, your boss, perhaps even your kids.  But know this, if you really are under the pump then please don't amplify further stress hormones by exercising too hard - for you right now.</em></span></h5>
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<h4><span style="color: #993366;"><strong>Rules:</strong></span></h4>
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<h5><span style="color: #ffffff;">Again, spend all day in the zone if possible.</span></h5>
<h5><span style="color: #ffffff;">Yes, I am aware you can press harder, yes, I'm aware you're a <img class="alignright size-medium wp-image-3624" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fitness-629647_960_720-200x300.jpg" alt="fitness-629647_960_720" width="200" height="300" /><br />
little bored, yes, I'm aware you were a rock star at High School, but hey, for now, 'BACK IT OFF'</span></h5>
<h5><span style="color: #ffffff;">Re-program your fat burning default system, then we'll play ball.</span></h5>
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<h3 style="text-align: center;"><span style="color: #ffffff;"><em><strong><a style="color: #ffffff;" href="http://balancehealthprograms.com.au/part-3-assessing-your-increasing-aerobic-capacity/">TAKE ME TO PART 3 - ASSESSING YOUR INCREASING AEROBIC BASE</a></strong></em></span></h3>
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