<h2 style="text-align: center;"><span style="color: #3366ff;"><strong><em>BP’s EXERCISE RECOMMENDATIONS</em> </strong></span></h2>
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<span style="color: #3366ff;"><strong>NOTE - this is not a specific training program. </strong></span>

<span style="color: #3366ff;"><strong>It is simply encouragement to "get moving" while holding and policing YOUR most exercise appropriate intensity. </strong></span>

<span style="color: #3366ff;"><strong>Which is conversational pace at best.</strong></span></blockquote>
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<strong><span style="color: #3366ff;">Basic Guidelines</span></strong>
<blockquote>Simply log as much time as is possible in your AZ - your Aerobic (easy) Zone - see <strong>"Your Zone"</strong>.
DO NOT exercise OVER your AZ threshold - unless I've stated in your personal program.
Walk, jog, run, ride, row, stepper, x-trainer, swim - simply select any activity that is rhythmic and continuous.</blockquote>
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<em><strong><span style="color: #3366ff;">A word on intensity</span>
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<blockquote><span style="color: #008080;"><strong>Warming up</strong></span> - the most critical period of your workout is the first 15-20%.

To avoid igniting your sugar tank, start at 10-20 beats per minute lower than your AZ ceiling, or 10-20% easier than your relative 70% effort for say 15-20% of your total workout time (circa 5-15 mins).

Basically it <span style="color: #008080;"><strong>should feel super easy</strong></span> in the beginning, building to conversational pace, hold, taper down, hit the shower.<strong style="font-size: 1em; line-height: 1.5em;">
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<strong><span style="color: #3366ff;">Considerations</span> </strong>
<blockquote>Be careful training with others – don’t be dragged along at their pace.</blockquote>
<blockquote>Guard against increasing your intensity over your AZ motivated by music.</blockquote>
<blockquote>As much as I enjoy boxing, aerobic classes, basketball, tennis, touch footy, heavy resistance training, cricket, swim squads and golf, they are <i>not</i> rhythmic and continuous.

As I said earlier, continue to play your sport, but for the purpose of this program please stick to <span style="color: #008080;"><strong><span style="text-decoration: underline;">AZ only</span></strong></span> exercise when given an option.</blockquote>
<blockquote><span style="color: #3366ff;">Pressing over and above your <strong>AZ</strong> can really play havoc with your appetite - eg, find it difficult to satiate, and lead towards sugary hits</span>.</blockquote>
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<span style="color: #3366ff;"><strong>QUICK WRAP UP</strong></span>
<blockquote><span style="color: #008080;">• All movement, exercise &amp; training MUST be performed at an easy conversational effort.</span>
<span style="color: #008080;">• Best movement is rhythmic and continuous. </span>
<span style="color: #008080;">• YOU must feel energised after finishing all exercise sessions - not trashed.</span>
<span style="color: #008080;">• Appropriate exercise is movement that doesn't leave you injured, sick, lethargic or hungry.</span>

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<a title="GETTING STARTED" href="http://www.bprcchealth.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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