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Get one like this. Simple is better. Stay away from the ones with all the add-ons.
Amazon.com: Polar Heart Rate Monitors – FS3 – Basic Fitness – Model 560139: Health & Personal Care.
This is how to establish your own personal Heart Rate settings:
Top Working (Maximum) Heart Rate: 220 – your age ( example: if your age is 35 yrs old; 220 minus 35 = 185; 185 is your top HR)
Recovery Heart Rate: 60% of Max HR ( example: 60% of 185 = 105; 105 is your Recovery HR)
Using the 12 week jogging program outlined in the Post One Small Step for a Man(found below), you will need the HR monitor beinning in week 7. Jog until you reach your Max HR, then walk until your heart rate falls to your Recovery HR, then jog again till it reaches your Max HR, then walk….like so until you’ve completed the recommended time in the program.
Using the HR monitor allows your body to override your expectations and daily flucuations in fitness. It gives direct feedback on how much you can do on any particular day. As you progress your HR will take a longer time to reach your Max HR, and shorter time to reach the recovery HR, and that basically is all there is to areobic fitness.
The most difficult part by far is just getting yourself to the track.
A few rules for using exercise to rebuild your health;
Simple is best
Slow beats quick
Some is better than none
A hundred beginnings still adds up to one hundred repetitions
This is a 12 week program.
It is most effective if completed in 12 weeks, but most people won’t get it done in 16.
It is not better to get it done in 8 weeks, it is actually less effective.
Follow the program as if you are walking up a flight of stairs, don’t skip any steps, and if you stop for any reason go back to exactly where you stopped before continuing.
When lifting weights remember to start light and perform fewer repetitions. As your strength builds add more repetitions before adding more weight.
When jogging/running always use a heart rate monitor and stick to the heart rate values suggested. The HR monitor allows your body to give you direct accurate feedback on your fitness outside of your conscious thought or preconceptions of how fit you think you are.
Want to do more? Add the abdominal breathing practice found here: ( see the Breath Restoration link on the Home Page Menu)
for·give v.
1. To excuse for a fault or an offense; pardon. 2. To renounce anger or resentment against.
for·get v.
1. To treat with thoughtless inattention; 2. To banish from one’s thoughts 3. To disregard on purpose.
Addictive urges come like waves on the ocean, pushed by the deeper hidden currents of Nature working through the chemistry of your brain and body, and to a person trying to stop the repetition it can be like building sand castles on the beach at the high water line.
Eventually all the work you’ve done building walls and digging moats is compromised by a sudden wave that is just a little stronger than the rest, and within minutes, it’s all been swept away.
Ashamed of nature? Disappointed by wind and tide?
Forgive it. No blame, no shame, just another day at the ocean’s edge.
But don’t forget it.
Some waves are naturally bigger than the rest.
To build a lasting castle stay away from the ocean’s edge.
Circular Nature of Behavior Change
rem·e·dy n. 1. Something, such as medicine or therapy, that relieves pain, cures disease, or corrects a disorder. 2. Something that corrects an evil, fault, or error.
res·cue 1. To set free, as from danger or imprisonment; save.
You have to do it yourself. If there were a pill you could take to stop addiction, they’d be selling billions. If there were a number you could call, a person you could see, a service you could use, there would be lines out the door, around the block, over the horizon. But there is not. There is no remedy, no rescue. There is no stage to grow out of, no light to step into, no special way, or lucky day. No diet, no quiet space, no ancient practice, no healing place. No transformation, no shoulder patch, no realization, no escape hatch.
There is basically nothing you can do to quickly effect or change the fact that you’re addicted. If you are waiting for a quick solution you won’t find it here, and by here I mean not only this site, but on the planet Earth.
Are you searching for a solution, any solution?
There are some ways to go, paths that others have gone down before that seem to have some probability of success in the long run. But it’s a long run. If you are ready to make another attempt at kicking it, this site will help.
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stormcrossing 