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When you are fit, your heart and lungs work well and efficiently. This means your heart will not have to
develop too much effort. It will pump fewer times per minute, reducing the wear rate of the tissue. It
reduces your chances of suffering heart disease.
Fitness training also helps you control your weight and reduces the effects of aging and stress.
How to improve your fitness
Like any muscle in your body, your heart can be strengthened by systematic physical exercise which
provides an increase in blood flow.
You can measure your heart rate through a chest strap.
Your heart rate is directly dependent on the level of your exertion and exercise efficiency.
To improve your fitness safely and effectively, you need to exercise at a high enough level to improve
your aerobic fitness. The area between these 2 levels is called the target zone. It is important to
exercise at the right intensity to stay within this zone.
For the best results, you should exercise within the target zone and gradually increase the duration of
the training sessions.
Ideally, you should aim to exercise (within the target zone) for at least 15-20 minutes continuously, 3-4
times per week.
CAUTION: Do not try to do too much too quickly. You should increase exercise difficulty
gradually. If you start to feel unwell while exercising, if you are currently under medical care or
if you are over 35-40 years old and not regularly exercising, you should consult your physician.
TARGET ZONE
This is what your heart rate should be during a general fitness exercise.
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