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Need to shape up? Get fit fast with the workout tips in this Howcast video series.
You Will Need
- Clothing suitable for exercise
- A watch
Perform at least 30 minutes of aerobic exercise, three to five times a week. For best results, aim to work at 65% to 85% of your maximum heart rate, or MHR.
Increase the intensity
Increase your exercise intensity every two weeks. Add more minutes to your cardio sessions, maintain your heart rate closer to 85% of your max, or increase the distances of your runs and bike rides.
Eat plenty of fruit, vegetables and lean protein, and cut back on saturated fats. A healthy diet can reduce levels of cholesterol, a fatty substance that can cause plaques, scarring and inflammation in the heart.
Cut out junk food
Decrease the amount of sugared foods, fried foods, and junk foods in your daily diet, and before you know it you’ll be on your way to a better ticker.