UGLYM3N

chances are you will die early… well, may not be true to some.

if you work and work and have no time for exercise or you do not actually *like* to exercise, you may one day have a lot of illnesses coming after you.

i spoke to someone who works in the medical industry and he has shared with me this piece of advise:

- you NEED to exercise at least 3 times a week

- each time you exercise, you must work out at least 30 minutes

- exercise and playing games are different, exercise for your heart means having a cardiovascular exercise. cardiovascular exercise is not playing badminton or football. it's having a continuous exercise that makes your heart pumps blood at a certain rate for a continuous of 30 minutes. example of cardiovascular exercises are jogging, swimming and hiking (or any continuous exercise that tires you). the best exercise in this group is swimming where all your limbs are involved actively and you won't get injured from such water support.

- what is your ideal heart rate? EASY. the formula is: 220 – [your age] = number

X 85%. take me for example, i'm 24 years old and my ideal heart rate should be around: 220 – 24 = 196 X 85% = 166 beat/second

 

proper diet does help: 8 glasses of water a day, more fruits and vege THAN fish THAN meat THAN oil THAN salt and sugar. i think everyone knows about this already.

so, good luck on your diet and exercise.