Download and print this free "e-Book" with purchase of any heart rate monitor!

Table of Contents

Introduction
- Longevity exercise and Aging
- Exercise and Weight Loss
- Psychological and Emotional Benefits

Health Benefits
- Diabetes
- Osteoporosis
-  Back problems
- Lung disease
- Cancer
- Effects on Colds and Flu
- Central Nervous System Diseases
- Pregnancy
- Gastrointestinal problems
- Leg Cramps
- Exercise & Diabetes
- Exercise & fighting depression
- Neural and Hormonal effects
- Environmental Stresses
- Internal body changes
- Fitness Level
- Genetics & exercise
- Modes of Exercise

Setting up a safe and effective Exercise Program
-  Target Heart Rate Zones
-  Heart rate training and exercise basics
- Resting Heart Rate
- Recovery Heart Rate
- Maximum Heart Rate
- Predicted Max HR formula
- Safety Heart Rate
- VO2 Max – what it means
- Heart rate zones to achieve various goals
- Factors to determine an optimum exercise program

Using a Heart Rate Monitor
- Weight Loss
- improving fitness and aerobic capacity
- training for competition
- tips on effective training
- type of exercise
- Frequency of exercise
- time spent doing aerobic exercise

Getting Motivated
- 25 key reasons
- Set goals and objectives
- Goals should be SMART
   > Specific
   > Measurable
   > Attainable
   > Realistic
   > Timely
- Write down your goals
- Identify your supporters
- Plan for the unexpected
- Affirm your goals and behavior
- Reward your success!