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Determining Exercise Intensity

If you are new to exercise and are looking to begin a new workout program, you may be wondering what intensity level is appropriate for your goals and your fitness level. Many people aren’t sure what intensity levels are defined by and avoid exercises labeled as vigorous intensity due to the fear of injury or lack of ability. As a personal trainer and exercise physiologist, it is my job to help explain these terms and concepts in a more understandable way. In this article, I will break down, light, moderate, and vigorous intensity, so that you, as a physically activity individual, are more educated and comfortable with what it is you are doing in your day to day exercises. It is recommended that a combination of moderate and vigorous exercise be done by most healthy adults, while light to moderate exercises, be performed by deconditioned persons. Intensity is individually based, meaning your intensity level is based on your physical abilities and not generalized by the abilities of others. Ideally, you would want a professional in the field to determine your intensity levels based on a guided fitness test, but I will provide you with information that will allow you to get an estimate without such resources. To do so we will use what is known as the target HR reserve method. This method begins with the HR reserve, which is defined as the difference in your resting heart rate and your maximal HR. Your HR reserve is then multiplied by the appropriate intensity percentage you are targeting, then your resting HR is added back to get your target HR reserve. Below I have demonstrated the method for moderate intensity exercise for myself.

1) To find your estimated HR max, subtract your age from 220.

220-22= 198 bpm. My estimated HR max is 198 beats per minute.

2) To find your resting heart rate, use a radial pulse or HR monitor. My resting HR is 60 beats per minute. I will now subtract my resting HR from my estimated heart rate max to determine my heart rate reserve.

198 – 60 =138 beats per minute.

3) Now I must use the heart rate reserve (HRR) and multiply it by the percentage equivalent to the intensity you are aiming to reach.

a. Light Intensity <50% HRR

b. Moderate Intensity 50-70% HRR

c. Vigorous Intensity 70%-85% HRR

In this case, I would like to exercise at moderate intensity. Therefore, I will multiply my HRR by 50% to get my lowest HR value and then by 70% to get my highest value to remain within that range for moderate intensity.

138 beats per minute X.50 = 69 beats per minute.

138 beats per minute X.70 = 96.6 beats per minute.

4) The last step in this process to get your final range of target HR reserve is to add your resting HR back to the HRR percentage. This allows the equation to consider your cardio endurance level at rest and adjusts accordingly. Below, I have demonstrated how to do so and have found my target HRR range for moderate intensity exercise.

69 beats per minute + 60 beats per minute = 129 beats per minute

96.6 beats per minute + 60 beats per minute = 156.6 beats per minute.

Target HR Range for Moderate Intensity = 129 bpm – 156.6 bpm.

Benefits of Light Intensity Exercise

Light intensity exercise is very beneficial to older adults. It allows them to remain physically active when there may be physical limitations or health concerns preventing moderate or vigorous activity. Light intensity is considered anything below 50% of the target heart rate reserve and provides many health benefits, especially to deconditioned persons. An Oregon State University study, published in the American Journal of Health Promotion, showed a significant increase in health for elderly persons, who participated in light physical activity such as walking. These individuals were less likely to develop chronic illness and had lower body mass index measurements.

Benefits of Moderate Intensity Exercise

Moderate intensity exercise is the most beneficial form of exercise. It yields an enormous amount of health benefits ranging from lower blood pressure, improved cholesterol, weight management, cancer prevention, and much more. Moderate intensity is recommended for all adults unless restricted by a doctor. Moderate intensity is anything between 50%-70% of the target HR reserve and is attainable by doing many activities, such as brisk walking, leisurely cycling, aqua aerobics, and dancing. There is a wide range of ways in which you can be physically active and yield the benefits of moderate intensity, but it begins with you taking that first step.

Benefits of Vigorous Intensity Exercise

Vigorous-intensity exercise is recommended for adults who are habitually physically active and with at least an average physical fitness level. Vigorous intensity is not power lifting or sprinting at Olympic pace. Activities of vigorous intensity include jogging, rowing, elliptical, fast dancing, and aerobics. The target HR reserve percentage is anything between 70%-85%. It is recommended that if you have a history of health-related issues or of middle age you get clearance from your doctor before performing vigorous activity. Vigorous intensity has similar benefits as moderate intensity but also comes with an increase in injury risk. It is recommended that a combination of both moderate and vigorous intensity be attained by the average adult to achieve maximum benefits from exercise.

What Now?

In conclusion, it should be known that intensity levels are of importance but they are not as intimidating as they sound. It is recommended by ACSM that a healthy adult get 30 – 60 minutes of moderate exercise or 20 – 60 minutes of vigorous exercise, or a combination of both, each day for ≥3 to 5 days per week. It is also recommended that if you only participate in moderate intensity, you do this 5 ≥ days a week and if you only participate in vigorous intensity, 3 ≥ days a week. Ask your doctor if you have any concerns about your current fitness level and your ability to perform vigorous intensity exercise. I hope you can take when was mentioned above and use it as a resource on your journey for optimal wellness. For additional local drug rehab New Orleans visit QualisCare.

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A new condominium proudly developed by CEL Developments, Heetons Holdings and KSH Holdings. Coming soon.

Launched for sale on 30 May under the confirmed list of the first half 2017 Government Land Sales programme, Park Colonial at 1 Woodleigh Lane is one of upcoming projects in Singapore for 2018. This development will also add an unique look to the new estate of Bidadari Singapore and has the potential to ride on the rejuvenation of the neighbourhood.

Park Colonial is located just next to Woodleigh MRT station and is jointly developed by CEL Unique Development, which is 60 per cent owned by Chip Eng Seng Corp, and 40 per cent by Unique Real Estate. Unique Real Estate is a joint venture of Heeton Holdings and KSH Holdings units.

The land parcel is located opposite to the Upper Serangoon Road land site next to Woodleigh MRT station. A tender for a mixed-use development closed in June at $1,181 psf. The estimated number of residential units for the site is 735.

Another exciting ingredient is the development prospects of the former cemetery site at Bidadari Estate, spearheaded by close to 11,000 new public housing units and a potential new “Junction 8” on the Upper Serangoon Road site.

Park Colonial, at Woodleigh Lane, is located adjacent to Bidadari Singapore New Town, besides Woodleigh MRT station, and is also close to NEX shopping mall and various schools including St Andrew’s Secondary School, Maris Stella High School and Stamford American International School. Other upcoming projects in Singapore before Park Colonial is Woodleigh Residences on the other side of Upper Serangoon Road.

As the location of this site is supported by existing amenities and located right on a transport node, and this site also bodes well for the unfolding of the Bidadari growth story as an upcoming private and public residential address. This is exciting news for future dwellers in this precinct.

You would further understand this development, when you do visit park colonial location and show gallery or park colonial site plan and floor plans so that you can thoroughly experience the massive potential you may gain in the near future.

Please do not hesitate to contact us by emailing to us @ https://parkcolonialcondo-official.com

Businesses: 10 Mistakes that Most People Make

Significance of Cloud Computing Services in a Business Organization

There are new forms of internet services that can be used by the business institution known as the clouding computing that delivers the internet services even outside the business institution. Cloud computing has really promoted the growth of both small and large scale entrepreneurial business activity hence resulting to a rapid growth of the business. It is essential to deploy and use the cloud computing services since it has many benefits for both the business and its customers that includes the following.

The first benefit is fresh software. Cloud computing is fresh software in that it has the newest versions and the updated applications that are necessary to run the business and also it is readily available to the customers. There are frequent updates of the application on cloud computing hence making it be more efficient when the customers are using it, this will result to satisfaction of the customers that will lead to business to grow rapidly for the continuous usage of the cloud computing.

The other advantage of cloud computing is doing more with less. There is minimization of the size of the data usage, this will result in minimizing the numbers of the servers and software expenses without having a negative impacts on the business information and technology ability

The other significance of cloud computing is that it is flexibility in costs as explained by Adesh Tyagi. There is a flexible cost in cloud computing in that you are expected to pay for the serves commission only. Cloud computing cost have a very much flexible cost plan in that you pay for commission for high peak season and the rest can vary depending on the serve unlike the traditional you pay during the high peal and also during the low season some cost is calculated too.

The other benefit is readily available. Cloud software is available to the clients in that you can use some of the application when you are offline too hence there is no limitation of the access. There is a great access to the internet connection when using the clouding computing services hence you can use at any place.

The other benefit is the flexible capacity. The cloud computing services are flexible capacity, they can be controlled easily by switching and rotating just the one wishes and can switch off when there traffic to avoid crashing of the servers and also avoiding to losing any kind of a sale.

The significance of cloud computing is the improved mobility. There is no restriction on data access due to the location that you are hence can do the work without any limitation because cloud computing is has improved mobility to usage and access, workers can do their work anywhere as long as one has a Smartphone or a personal computer to access the network connection leading to efficiency in work.

The Path To Finding Better Resources

Important Aspects of Guiding While Selecting the Best Politician for Any Elective Position.

Countless peripheral aspects such as the physic of an individual, their gender, and other factors have been seen to influence the choice of candidates for various positions. However, this leads to wrong choices that result in poor services. Leadership positions have been seen to attract high competition which can go ahead to tarnish each other’s image just for these positions. However as citizens, it is of utmost importance that you understand the fundamental aspects that make up the ideal politician.

The fundamental thing that you should assess when selecting the ideal leader is to check a highly qualified leader. With the fast-approaching elections in Dayton OH, the list of candidates will leave you confused about the right choice to make. Assess what the leader has managed to achieve over the last period of leadership. Choose someone who has risen in leadership in various departments, someone with a proven record of achievement in these departments will be the best option. This will inform you whether the candidate is the best for the position.

Most importantly, assess the proposal of the respective candidate. Study the proposed development plans and solutions proposed by the candidates. Check if the candidate has an idea of the issues affecting the location. Find a candidate with the best solutions for your needs. The best candidate will offer high tech solutions for important elements such as business, technology, education, healthcare, transportation, infrastructure and much more. An expert in various areas that affect the major part of the community, such a Dr. Adil Baguirov will the best candidate. It is then essential that you choose a candidate with a high rate of excellence.

Integrity and honesty are the fundamental factors that inform the quality of the leader. But in this season,, most things will be said opponents to tarnish each other. Whats important is to assess the candidates and choose one with a record of integrity and high-level accountability. A real leader will have a high level of integrity and accountability.

Another critical aspect that you will need to check is the passion and confidence of the respective leader. A leader who is passionate about bringing change to the society will be the best. With such a leader you will be sure of high-level commitment to solving problems. For this reason, ensure that you listen to the leaders to differentiate between one who is passionate and others that are just after power.

What’s more, check for a compassionate leader. Find a leader who empathizes with the struggle of others by bringing long-term solutions. A leader such as Adil Baguirov Dayton candidate, who has dealt with various groups of people in the society, has helped solve diverse problems for parents, students, and the larger society. For this reason take time to find someone who has an understanding of the diverse issues that affect people.

Resource: check out the post right here

Valuable Lessons I’ve Learned About Ideas

Know More About The Best Party Favors That You Can Have For Your Celebration

For those of you out there who may be confused as to what you should do as you cannot decide whether to hand out party favors or not, what you can do best about this is to just stick to your plan of giving your guests or the crowd a favor. Of course, if you are thinking of giving something to your guests or to anyone who will be attending your part, there is no better thing to give them than something that is memorable for them and they can use for as well. Notwithstanding whether the occasion you are celebrating is your wedding day, your wedding anniversary, your birthday or any other occasion that must be celebrated, you can expect that there are party favors that you can give to all the guest and visitors who graced your party with their presence, most especially those who are known for being notorious in choosing the favors they want to receive.

Speaking of party favors, this is actually a term that is used to best describe small gifts that are given to guests and visitors who will be attending a party such as birthday party, baby shower, anniversary, wedding, and even holiday party. When it comes to selecting the best possible party favors for your party, there are two important factors that must go hand in hand and these are the type of party you are hosting and the budget you have for the party favors.

We want you to know that if you want something unique as your party favors for those who will attend your party, there are lots of things and lots of ways to achieve this like using personalized candy wrappers, personalized candy bars, custom chocolate bar wrappers, Hershey chocolate bar favors, and also, chocolate bar labels, to name a few. It is your party so you have to be as creative as you can be with regards to the party favors that you will be giving to your visitors and guests such as putting some personal touch to it like using the things that you love the most such as Hershey’s chocolate wherein you can have personalized Hershey bar labels, personalized Hershey kisses, and even a customize Hershey candy wrappers, to name a few.

For those of you out there who are worried about the budget that you have which became the reason why you are unsure whether to have party favors or not, well, worry no more since these days, there is a rise in the number of party favors that are not only stylish and pretty, but are very cheap as well since they only cost two dollars or even less than one dollar for every piece.

Learning The Secrets About Politics

What Is The Importance Of Government

The general desire of economist is a minimalist part for governments. Even if the body of the economic recession that is happening to the world is still warm, it will not be a surprise if there will be a lot of calls for governments to make extreme actions to eliminate the deficits in their budget, the sooner it is, the better. Buttressing the demands is a threat that if the governments will not balance the budgets that they have, they will eventually hit a wall of debt and will eventually be not included in the bond markets.

But as what we many people saw during the 1990s, when a lot of governments begin to make surpluses for their budget, what the critics of these governments did was to demand a reduction and cuts on the taxes in the debts that were outstanding. The real aim is to down size the governments continually.

William E. “Kip” Ward was born on March 6, 1949 and is a former four-star general of the United States Army and previously was the Commander of the US Africa Command between October 1, 2007 and March 8, 2011. William E. Ward prior to that was the Deputy Commander of the US European Command. General William Ward returned to being the major general after he left the US Africa Command and was the special assistant of the vice chief of staff of the Army after it was concluded by the Department of Defense that Kip Ward was using the money of the taxpayers. With the rank of lieutenant general on November 2012, William Kip Ward finally retired.

In both the Pennsylvania State University and the Morgan State University, the retired General William Kip Ward had a degree in political science. While William Kip Ward was in Morgan State University, he became a member of the National Society of Pershing Rifles.

During the year 1971, Ward was authorized to the infantry. The military service of William Ward includes a lot of tours overseas in a lot of several countries and a number of various assignments in the United States. He then renounce his command of the Africa Command to General Carter F. Ham.

Ward was still on active duty because together with a pending investigation made by the Department of Defense of the United States even if there was already a retirement ceremony that happened on April of 2011. The investigation was already running for 17 months already and there was a ruling that was pending regarding the case. A lot of allegations stating that Ward was allowing his family and other unauthorized person to use government planes, spend a lot of money on transportation, hotel accommodations, and other expenses while he was still the head of Africa Command. Ward spent a big amount of taxpayer money on a particular trip according to a report from the Pentagon.

Finding Similarities Between Energy and Life

Why You Need To Save Energy

There are many bills that people pay at the end of each month and hence it is beneficial to look for ways of reducing some of the cost. It is beneficial to realize that many individuals are involved in finding the best ways of dealing with energy conservation so that people do not pay a lot of cash for the same. The cost of living is high and people are struggling to make ends meet. People like Stephen Troese Jr talk about the ways through which energy can be saved and utilized effectively. It is necessary to understand the benefits of saving the energy. One is supposed to understand that by knowing the benefits of energy saving, a lot of individuals will make the effort of starting to conserve it. Here are some of the benefits that you are supposed to understand as far as energy conservation is concerned.

One of the things that you are supposed to understand is that energy conservation will save you a lot of cost. One is required to have in mind that conserving energy will help you in saving a lot of money and hence you will not experience some financial stress at the end of each month. One is supposed to have in mind that when the energy is saved, there are chances that a lot of cash will be saved and of which can be used on other expenses. One is expected to realize that there are many things that we are supposed to cater for financially each and every day. Therefore, it is important to realize that you will not feel the pinch when you have spent less on energy. It is also necessary to realize that the most commonly used fuel is oil and if it is used carelessly, there are chances that it will be depleted. You are expected to have in mind that the population is increasing so fast and therefore, the amount of energy that will be used is likely to increase as well. One is hence required to understand that saving the energy will the save the children who are yet to be born and those that are already here.

It is also necessary t realizes the many benefits of avoiding the side effects of most energy sources. It is important to note that almost all of the sources of energy that are being used are poisonous in one way or the other. One is supposed to have in mind that the side effects to some of these energy products are hazardous. You will notice that these effects can be reduced in case the fuel is used keenly. This idea will lead to people staying a clean and sustainable environment. One is supposed to have in mind that they will manage to avoid health complications when the energy conservation is watched.

News For This Month: Safety

Your Guide When It Comes to Saving a Drowning Victim

When you will be taking a look at the statistics that it is the drowning that is the fourth main cause of death per year. Children and individuals that are under 18 are mostly the victims of drowning. When it is drowning that you will be looking at that it is the one that is commonly happening in swimming pools as well as during boating with the family. When there are natural calamities that it is also drowning that can happen. Another reason for this one is that there are people that do not have the proper education when it comes to proper supervision when in the water. When someone is drowning that some people also don’t know the first aid that they should be doing. You have to remember that when you will know what to do that it is you that will not only save yourself but you can also help save someone else’s life. It is in this article that we will be talking about the many different factors that one should know when it comes to saving someone from drowning.

Assessing the situation is a thing that you have to do when trying to save a person from downing. There are already a number of different people that have tried to save a person of drowning only to become casualties themselves. If the situation that you have will also put your life at risk that you have to make sure that you will not attempt to do it. It is this one that is not heroic but it is tragic. People like Barry Weir are some of the lucky people that were able to save someone else’s life without a tragic end.

Whenever you will be rescuing someone trait is drowning that it is important to throw them a life jacket or a buoy attached to a pole or stick. Always see that at the object that you are throwing is the one that is also secured. It is also when you are able to do this one that you will also be able to pull the victim to shore. If you are a strong swimmer that it is also you that can swim to the victim and physically pull them to shore. It is important that you will be able to support the body of the victim and that is why you also have to see to it that you are strong enough to do so. When opting to do this one and the victim is heavier than you that you will find it hard to do.

When it is you that have already brought the victim to shore that you should see to it that you will be doing CPR right away. It is death that will come to the victim once they will lack oxygen to the brain. To get the victim breathing again that it is important to remove the excess fluids in his lungs.

A 10-Point Plan for Resources (Without Being Overwhelmed)

General Information about Eli Global.

The successful performance of Eli global has prompted many people to inquire about of its origin and how it managed to reached the high standards in the market. Even those who are thinking of getting in the industry are using looking for the information about Eli global to be able to have informed decision before getting into the industry. This article aims at giving some of the general information that one can inquire about Eli global.

To start with, Eli global was established by a young entrepreneur called Greg Lindberg three decades back. Immediately after completing his studies in Yale, Greg began to venture into business and coined a business model which brought about Eli global with 3 employees with no financial support something that most entrepreneurs are finding hard to believe. In his mind he had a strong belief that he could take on and beat the market leaders in the industry.

The same way it is difficult to fight the market frontiers who are well conversant with the market operations in business, he experienced the same but with determination and entrepreneurial spirit that he had, he soldiered on with his business to become the national leader in his industry after which hooped to the world market. For many instances Greg could not be successful in his operations but he was not discouraged to leave the business. To Greg failure was an opportunity to put more effort and was frequently reviewing his progress something that made him to grow against the odds that he encountered.

In the process Greg partnered with other business people who were having the same dream and those who had achieved success through the similar hard way. Currently Eli global is a globally recognized firm that most people are straggling to partner with given the good name that it has in the global market. The headquarter of Eli Global is situated in Durham, North Carolina, USA; and its wholly owned by its founder and employees. It is an organization that is comprising of a conglomeration of various independent businesses and its entire portfolio comprise of more than 100 businesses with more than 7,500 of the brightest minds and focused entrepreneurs around the globe. Eli’s portfolios operate in 15 different sectors, such as health care, technology, insurance and financial services.

Business with the characteristics such as solid management team and having high barriers to entry in the market, continuous growth profile, low expenditure requirements and many others can consider partnering with Eli global so as to gain the marvelous advantages such as sales and marketing support, growth through mergers and acquisition, technology and product development resources as well as recruiting, coaching and leadership development.

Why People Think Resources Are A Good Idea

Reasons as to Why You Should Get the General Life Advice from the People That Have Made It

Life is crucial to each human being as with it comes to a lot of experience and the same time you will enjoy some of its moments.

When it comes to living a successful life not everybody will have that chance and that means that those that have it can only tell the tale to the others as well as advice that will help them to be like he or she and even better and this is why you should consider the Greg Lindberg It would be important that you have the best general life advice so that you can be able to live a life that will be satisfying and at the same time the one that you will enjoy.

When you are looking for the best advice that you need the best place that you will get it is from the people that have a better life and the same time the ones that have made it in life as you will be able to benefit from them. The following are some of the reasons that you should get the advice of general life from the people that are successful and living a good life.

One of the reasons is that you will get to learn and here the experience that such people have and that way you will get the best advice as you will hear all of the things that you need to know from the best.

You will get more motivated when you are getting the advice from the well-established and successful people as from them you will get exactly what you need to hear at the right time.

It is important to have the examples as well and hence you will find that with the successful people you will have the best example to emulate which will make more sense to have such a person that will cite the relevant things that will motivate you.

It is important to know that with the best and most successful people when it comes to the social life you will realize that most of the things do not come easy and therefore you will know what is needed for you to become the best.

It is important to know that with the advice help of the professionals you will be better placed to get all of the info that you need when it comes to the economic and the social success as you will follow what they did to be successful.

It is important to know that if you need to get better in the life that you are living that will only come true if you have a person that will give you the best advice and that will mean that the best person to offer you that will be the best in society when it comes to life and other things.

What Do You Know About Consultants

Tips for Choosing the Perfect Education Consultant

At times, you need someone to hold you when you are going through the system of education because it might be complicated to the extent that you may give up if you are not too focused towards the realization of your dreams. When you go through education at times, you feel that it is hard to overcome some challenges and therefore when helped by a counsellor, you might feel that there is still more to fight for and therefore pushing forward. The education consultants can be role models in your life that you might have seen go through this system, and therefore they keep you moving even during the hardest moments in life. Jerry Jellig is an example of a renowned education advisor who was being invited to schools not only to inspire the students but also to offer pieces of advice on the right courses of action to take for the sake of the institution. Here are the various aspects that you should consider before selecting the best education advisor to hire to save your educational journey to achieving your career.

You can turn to the use of technological changes that have emerged in the world today through the use of the internet to find their sites and their services. You should know that all the operations these days have been digitalised, and therefore they are being performed according to the growth in technology and so you can find the right services over the internet. You need to use the internet to find the websites where the advisors have indicated their services so that whenever you need them, you can conveniently find them. Alternatively, you can decide to use the social media platforms where the education advisors have established accessory pages.

It is advisable that you choose the education counsellor who has been in this job for an extended period because they will offer you quality services. An exposed consultant has done this job for a long time and therefore they are good at it and therefore can render the most dependable services when hired. When you hire an exposed education advisor, then you have an opportunity to solve even the hard things that would not have imagined

You can ask your close people in the capacity of close allies and family members whom you can trust and have experienced the services of such an individual before. They will assist you in choosing the best educational consultant because they are well-wisher in all your endeavour and therefore you will have a good choice of the mentor, who will direct you effectively.

Finally, you should establish the citizenship of the individual to establish whether they are legally permitted to be at your service. You need to see the registration documents of the education advisors; otherwise, you should not hire them.