Source: Dumb Little Man
Most of us undervalue the positive effects of a 15-minute workout.
Many people think they need to spend hours in the gym to see results. Contrary to this belief, the intensity of a workout can actually have a bigger impact on your fitness than the duration.
The American Heart Association recommends 75 minutes of vigorous exercise per week to improve cardiovascular health. When you break it down, that’s only 15 minutes of exercise per day, five days per week.
What kind of intensity level does “vigorous activity” indicate?
Exercise professionals assess levels of activity by your heart rate and age group. There’s a simple equation to figure out your maximum recommended heart rate: 220 minus your age.
If your age is 37, you need to subtract 37 from 220 which gives you 183 as your maximum recommended heart rate. Vigorous activity, then, is 70 to 85% of your maximum heart rate. In this example, 183 should be multiplied by 0.7 and .85 to find the range you should keep your heart rate within(128 and 156 beats per minute).
If you aren’t wearing a device that tracks your heart rate, you check it yourself every few minutes. Simply count the number of beats at a pulse point for 15 seconds then multiply by four. Checking your pulse during active rest periods between exercises is an easy way to monitor whether you need to increase or decrease intensity.
Here’s your assignment for the workout below:
- Calculate your maximum recommended heart rate and your 70-85% range.
- For the next 15 minutes, try to keep your heart rate within that range while completing kettlebell the workout.
- As a general guideline, men should start with a 16 kg (35 lb) bell and women should start with an 8 kg (18 lb) bell.
- Get a timer that’s able to count seconds.
To keep things simple, there will be just four exercises…
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