Archive for 'Fitness'
Posted on 21. Apr, 2015 by John Rivers.
The CIZE Workout is the next Zumba!! You know Shaun T of Hip Hop Abs, INSANITY, FOCUS T25, etc. Well he is back with Beachbody’s NEW dance workout CIZE.
CIZE Workout is a dance workout that will have you sweating and burning fat and calories while you are having fun dancing. Along with the hot playlist from Shaun T’s favorites, he will lead you step by step and move by move through each routine. So don’t worry if you think you can’t dance, CIZE will have you dancing from day 1.
This four week dance and fitness program is a great cardio workout. The CIZE Workout is truly “The end of exercize.” Each routine is only 35 – 40 minutes and at the end of each routine you will have learned a full dance routine.
Posted on 12. Jan, 2015 by John Rivers.
Have you ever wanted to take your workout with you on vacation, a business trip or just to a different location than your living room or basement. Well you can with Beachbody On Demand.
Beachbody On Demand is a streaming workout service for the Club members of Team Beachbody. These members will have the ability to stream unlimited workout program 24/7/365. You can have streaming workouts on you laptop, tablet or smartphone as long as you have Internet access.
What programs are included in Beachbody On Demand?
The list of home workout programs will start with some of Beachbody’s top sellers like:
- P90X series
- Hip Hop Abs
- Many, many more…
Get more detailed info at Beachbody On Demand page.
Beachbody On Demand will be a great service because for myself, I like to switch up my workout and have some variety and this will be the perfect service for that. If you want to try out a program before you buy the DVDs you can do that. The list goes on and on of the possibilities.
How to get started with Beachbody On Demand?
If you want to have Beachbody On Demand for yourself here is how to do it. Since it won’t be available until March 2015, you can grad the Club membership now to lock in your $13 a month price (billed quarterly at $38.87). Pennies compared to the $1,000’s of workout programs that will be available to you anytime, anywhere. The Club membership with Beachbody On Demand also includes exclusive trainer videos, meal plans, recipes, health and fitness articles, 10% discount on all Beachbody products and program, online support from other members plus access to your very own FREE coach. That’s Me
You can take advantage of the FREE membership which includes everything in the Club membership except the exclusive trainer videos, meal planner and Beachbody On Demand. If you decide to go with the FREE membership, you could add Beachbody On Demand at any time.
Many people are looking for workouts online and I can’t think of a better company to get workouts online FREE than with Beachbody, the #1 Company in Fitness. If you have any questions about Beachbody On Demand, contact us HERE or click on the email icon in the upper right corner and we will be glad to help.
How It Works. If you’re starting a workout program that calls itself “Insanity,” you know it’s going to be over the top. This is one of the most challenging fitness …
The Team Beachbody Blog is your source for expert fitness and nutrition advice and great recipes. Check … Beachbody On Demand launches Spring 2015!
Posted on 08. Jan, 2015 by John Rivers.
Focus T25 Review – Alpha Cardio
This Focus T25 Review is based on our first attempt at the Alpha Cardio workout. In this review I will talk about the different parts of the workout and how we performed.
Beachbody’s Focus T25 Workout by Shaun T of Insanity fame, has three actual phases. Alpha, Beta and Gamma Phase. This T25 Review of the Alpha phase’s “Cardio” will be one of several Focus T25 Reviews I will post. The Alpha Phase of Focus T25 has five separate workouts, each lasting 25 minutes. Each workout ends with an additional cool down lasting anywhere from 2 – 3 minutes.
Our Alpha Cardio T25 Reviews
~ Our Second Focus T25 Review ~
Focus T25 Review – Our First Attempt
Our first attempt of the Cardio workout was met with excitement because other than the 10 Minute Trainer workout series, we hadn’t done any other workouts with the claim of giving you a good, sweaty workout in under 45 minutes. Focus T25 claims – 25 minutes. We were in for a big surprise!!
The workout started with some decent music similar to Insanity. The workout progression started out slow with some slow high knee lifts, gradually building into a high knee jog. Jumping jacks with just the feet first going out and in, working your way to full jumping jacks. This was the basic set up. Starting slow with part of a move then gradually building into a full move.
I want to mention in this Focus T25 Review that this series is the first time we see a “Modifier” added to the workouts. This is a separate person on the cast totally devoted to doing the workout with “Lower Impact” moves. Not less intense, just at a pace with no jumps or floor moves, so that anyone can start and be successful. So, “Is T25 for Beginners?” I say YES. The modifier for T25 just happens to be Tonia of Hip Hop Abs and Insanity fame.
Shaun T and the cast continue to do lunges, squats, jumping and sprinting type moves all geared to get your heart pumping, your body sweating and your body burning calories like wood in a furnace.
To top it off, this Alpha Cardio workout includes two “Burnout Phases”. One in the middle and one towards the end of the workout. This phase is a solid 2:30 – 3:00 minute round of all the moves combined at full tilt with no break. At the end of the “Burnout Phase” you are spent and ready for the slight moment of rest and into the next set of moves.
Focus T25 Review – We Made It!!
Beth and I did pretty well through our first time with Alpha Cardio. As always we and you will get better with your form with repetition. The Focus T25 Schedule is really simple with the Focus T25 Calendar that is provided. Out of the five workouts, you do one a day with an optional double on Friday, a rest day on Saturday and a stretch on Sunday. The workouts are shuffled each week so that you are doing a different workout on a different day from the previous week which gives you more variety. There is no equipment needed, just a towel and water at the end of the workout, because there is no time to drink or wipe sweat during the workout
I liked this T25 exercise program. It was done in 25 minutes as promised and I was a sweaty mess. Tonia, as the modifier, is a great addition for beginners or those needing a Low-Impact option. It was fast paced and moved along pretty quick. When I wanted to quit from exhaustion, Shaun T switched it up to a less rigorous move. Plus it was a fun workout. It is not like Insanity. With T25 you have different moves, there is slow to fast progression and you have a modifier to keep you moving when you don’t think you can go any longer.
I know as time goes on we will get better at the moves and our form will improve to get an even better workout. If you have any questions about our Focus T25 Review, please don’t hesitate to send us a message at the top right of this page.
Focus T25 Review – Resources
Find helpful customer reviews and review ratings for Shaun T’s FOCUS T25 Base Kit – DVD Workout at Amazon.com. Read other honest and unbiased Focus T25 Review
Posted on 04. Jan, 2015 by John Rivers.
It’s that time of year again. Time to dust off the treadmill and old sneakers to get back into that workout routine, so that you can shed those extra holiday pounds.
If you are starting a routine for the first time or it’s been a long time, here are some great tips to keep in mind as you get started. These tips will help to remind you of your goals as you start to feel hungry, grumpy and tired.
Do: Right from the beginning take your measurement, take photos and log your starting weight.
Don’t: Get discouraged by the numbers or the photos.
Nobody likes their Day 1 pictures and measurements. But, by taking down all of this basic info, you will establish a starting point. Then the next time you take down this info you will see a change. It’s usually recommended to take this info every 30 days, depending on your routine. I know for me my before picture kept me on track and motivated.
Do: Step on the scale once a week
Don’t: Weigh yourself every day
Truth be told I broke this rule. I weigh myself every morning when I wake up. It helps me to stay on track. But be careful if you do. Your weight can change up or down every day based on many factors the day before, whether you went to the bathroom, how much you sweated during your workout, what time of the month it is, etc. If you freak out by seeing your weight go up a pound or two (or more) in 24 hours, then I say only weight yourself once a week, the same time each week. this will give you a better picture of where your weight is headed. Just keep in mind that you could gain a few pounds during the first few weeks of beginning on a program.
Do: Eat to fuel your body – not to please it
Don’t: Cut out everything you like to eat
If you truly want to fail and make yourself miserable, stop eating everything you like. If you eat really bad, you may have to cut out a lot of things. Fried foods, soda, sugar lattes…Envision this new journey sort of like a boot camp. You are training for that body you have always wanted. Now feed your body with the food it needs. Complex carbs, lean proteins and lots of nutrient-dense veggies. There are tons of healthy recipes available to fit into your new lifestyle. Think about your diet as an 80/20 split. 80% of the time, eat “clean.” The other 20% of the time, don’t stress about it. If you want that beer or doughnut, have it. One doughnut or one beer, won’t be your downfall.
Do: Meal plan each day and prepare your kitchen
Don’t: Plan what you will eat today.
By planning your meals each week, you make it easy to eat healthy. This keeps you from having to have to think about it everyday. You can just grab breakfast in the morning and take your lunch and go.
Do: Push through being soreness
Don’t: Push yourself to the point of injury
When I start a different program, I assume I am going to get sore for at least the first two weeks. Soreness means you are doing something right. Don’t go 100% right from the start. Work your way up to a good beginning point. Once you do get sore work through it by doing some extra stretches and drink plenty of water. Continue to do your workout when sore, just back it down a little. Doing it at 50% is better than nothing at all.
Do: Expect to be a little grumpy and maybe a little hungry in the beginning.
Don’t: Fall back into your old bad habits.
No matter what changes you are going through – whether it’s a new fitness program or a move – you are bound to have some growing pains. Change is uncomfortable. Prepare to feel different – you will feel sore, you will be hungry, you might be a little grumpy in responding to people – and it’s more likely you’ll have an easier transition into your new lifestyle. Soreness and hunger go hand in hand. When you’re sore you’re broken down and that brings on hunger to repair your body. They will subside together. To speed things up, consider targeted nutrition or supplementation. The right food and the right time will minimize your desire to over eat.
Do: Follow your workout calendar
Don’t: Don’t wait until Monday to start again if you miss a workout.
If you missed a workout because of sickness or travel or you just didn’t feel like doing it, don’t worry. Just get back to it. Not sure where to pick back up? This article will tell you.
Do: Get back on program if you fall off.
Don’t: Don’t beat yourself up, feel like you’ve failed, or wait until the next day/week/month to start over.
No one is perfect. Not me, not you, and not our trainers. Everyone has an unhealthy meal sometimes or misses a workout. Don’t let that define your day, your week, or your month. Just get right back on track. You’re on a journey and along the way, there are going to be a few misses. If you pick yourself right back up and keep going, you’ll get there.
Do: Share what you’re doing and find people who will keep you accountable
Don’t: Listen to the haters.
If you share what you’re doing with those around you, there’s a greater likelihood you’ll succeed because you’re creating a social support system that you’re accountable to. There might be people who pooh-pooh your journey, but ignore them. They have their reasons for doing so (usually the reasons stem from jealousy or fear), so just stay positive and reach out to your support system when you need help. We’re here for you, so don’t hesitate to reach out!
Ready to get strong and slim? Use these tips to lose weight and look great in no time.
The path to a regular exercise routine has great rewards as well as roadblocks. We’ll help make it simple and safe – and give you motivation to push on.
Whether you live to exercise or exercise to live, we know you want to get the most out of your workout. Step one: Knowing how to separate fitness facts from …
Posted on 25. Sep, 2014 by John Rivers.
Many of you know Beachbody’s President and co-founder, Jon Congdon, as a P90X Success Story. And, while he assuredly is, his go-to program when he wants to get back into shape is P90 because it works quicker for him. Let’s take a look at how this program differs from the others in Beachbody’s line-up to see if it should be your default program also.
What is it P90?
In the simplest sense, P90 is an introductory program, where as P90X and INSANITY are graduate programs. This means that even those who’ve never exercised, haven’t in years, or are massively out of shape can do it without having to alter the program to fit their fitness level. However, it’s progressive, which means that even if you were recently in shape, like Congdon, you can start slow are progress at your own pace, no matter how rapid that is.
The reason this works so well is that the program has three different training phase, or blocks, all which consist of different workouts. The fitness guide teaches how to use these to the greatest effect, not just for activity level, but for your goals and preferences. Depending on whether you’re a “weights” person or a “cardio” person, there’s a schedule to fit your personality, and the one thing we’ve found in all our years of creating fitness program is that the more you like what you’re doing, the better your results will be.
Since it’s a Beachbody program, it comes with a nutrition guide. This one is very simple to follow, and, since you should eat based on what you’re doing, it allows you to easily progress along with your workouts. Unlike some of our short term program plans, the P90 Nutrition Guide will give you an eating template that you can use for life, not just while you’re trying to lose weight or get in shape.
Sign up for a free membership to Team Beachbody and it will come with Beachbody’s legendary support, which includes Message Boards so you can ask questions, live video chats with Tony Horton and Beachbody’s other trainers, and access to other support tools.
Finally, you don’t need much gear; just a space in your house where you can take two steps in each direction. The program uses weight, but you have options. Bands are the most effective and space efficient but, if necessary, you could do the entire program using cans, water bottles, bags of rice and other stuff from your pantry for resistance. Not only that, we show you how to modify every movement should you have strength or lack of mobility issues. We like to eliminate every excuse we can.
The P90 History
P90 is a modernization of Power 90, Tony Horton and Beachbody’s first hit exercise program. The success of P90X, along with its successors and our other programs, has allowed Tony to give P90 a laser-like focus helping out of shape people transition to excellent shape quickly and easily.
Unlike P90x, P90 is easy out of the gate. If you’re out of shape, it won’t seem like too much for you. Sure, many people started with P90X, stuck with it, and got outstanding results, but their path would have been quicker, and easier, had they started with Power 90, which is what Beachbody intended when they made it.
P90 improves on Power 90 on both ends of the spectrum. It starts out easier and progresses further than the original, which means more flexibility, hence better results. People in worse condition will progress quicker in the beginning and those in better shape will be closer to elite fitness by its end. This won’t just mean better results than you could expect from Power 90, it will mean faster progression if you end up moving on to P90X, X2, X3, or one of Shaun T’s graduate programs.
Why P90 Works
Since you might think this is just our opinion, let’s dig into it a bit more. Here’s some simple science will explain why P90 is so effective for such a broad range of people.
1. The Specificity of Adaptation
This oddly-titled exercise term identifies how your body responds when it’s put under the strain of an exercise program. When you begin, your heart, lungs, muscles, bones, and connective tissues are all stressed out by the new forces your putting on them. You adapt as time goes by (how quickly depends on your fitness level). This is called an “adaptive phase.”
Once you adapt to your workouts, you get a period where you make rapid advances in fitness. This is called a “growth” or “mastery phase”. The quicker you adapt, the more time you can spend mastering. When you begin a program that’s too difficult for you, you spend more time adapting than mastering. When you get it right, you spend more time in the sweet spot, and result come quicker.
The P90 workouts get harder in each training block. By moving between these blocks, based on your pace of adaption and mastery, you increase your exercise efficiency (meaning you can exercise less). P90’s three phases (termed A, B, and C), allow you to move back and forth for greatest effect.
For example, when Congdon hasn’t been exercising he’ll start with the A rotation until he’s ready to move to B. Because he has a good fitness history, he won’t stay there for the full 30 days. He’ll move up when he’s ready and follow this pattern into the C block. This is a much more effective strategy than jumping straight into P90X or INSANITY, where you’d have to modify every workout in the beginning. Jon is fit enough that he’ll probably move on to those programs before a full 90 days is up, and so might you. Still, it’s most efficient to start slowly and continually progress than start too hard and takes steps back and forth as you get into shape.
2. The Power of Periodizational Training
P90X made periodizational training popular. The term you know it under is Muscle Confusion, which also takes into account variety in the types of workouts you do. Again, we’re talking about adapting and mastering, which you may remember if you’ve read the P90X fitness guide, only now we’re looking those terms of the full scope of the program and all of it’s training “blocks.” P90 uses Muscle Confusion, too, but dials it way back to an entry point that’s more optimal for a greater number of people.
Where P90X maximized diversity, P90 targets simplicity. Diversity is great, and even essential, at some point in fitness because it forced your body to continually adapt and master. But your ultimate goal is master as long as possible, and when you’ve been out of the game for a while, simplicity is how you achieve that. P90 keeps your body progressively overloading so that you adapt quickly and master longer. Then you move into another training block, where the workload changes, and you do it all again.
Power 90 did this too, which why it worked so well, but P90 raises the bar by adding more modern exercise movements, more variety, and more training blocks. Not only does it have three phases, and an optional forth phase (Power 90 had two), it gives you more specific options. Essentially you have eight possible training blocks at your disposal. Or, in other words, all the muscle confusion of P90X, only simplified.
All of which is why it’s Congdon’s favorite. No matter how long it’s been since he’s been able to exercise, P90 offers him a place to begin where he can advance at a pace that’s perfect for whatever shape he’s in at the time. He’s doesn’t have to deal with getting too sore, or getting worse before he gets better. He can get fitter every single day until he’s back into shape. He won’t bother defining it this way. Ask him why he starts with P90 and he edits this article down to three words: “It works better.”
Written by Steve Edwards, Team Beachbody Blog
Posted on 01. Jul, 2014 by John Rivers.
PiYo DVD is available at its Best Value in a Challenge Pack which includes the PiYo workouts and a 30 day supply of Shakeology – the best meal replacement shake on the market and loads of other benefits. At its current price, you are basically getting the PiYO DVD workouts for just a substantial discount!! When you order PiYo through us, you also get these additional benefits:
- Access to our FREE PiYo interactive online support group
- Personal help with goal setting and program design
- Personal help with picking the proper nutrition program for you
- Personal coaching and support all along the way to make sure you get the results you want
**IMPORTANT** Once you order message us HERE and fill out the form so we can get you all set up!
What is PiYO DVD?
A brand new low impact workout program from Chalene Johnson (Turbo Jam/Turbo Fire). In the PiYo DVD workout, low impact means absolutely no jumping, so if you have knee or back problems, this is for you! Don’t think low impact means you won’t get results. This is a fast-paced program based on the best moves from Yoga and Pilates that will get you trading fat for muscle with no weights and no jumps. Great choice for people who love Yoga or Pilates who are looking to change things up.
Bored with your workouts?
Strengthen your core muscles and gain flexibility with Chalene Johnson PiYo DVD, through dance, piyostretch, athletic drills, and sports training activities – lots of variety to make you want to come back every day for more! 8 workouts in all (plus a bonus workout). PiYO DVD Workout will deliver long, lean muscles, a high firm booty, and tight, flat, sexy abs and Chalene Johnson makes it fun and keeps it interesting. If you have done her previous programs, you know what we mean, but if you don’t know Chalene, you are in for a treat!
Your PiYo DVD Workout program includes these PiYo exercise videos:
Align: The Fundamentals (40 min.): This workout breaks down the most important and effective moves in the program to help you perfect your form and get the best results possible.
Define Lower Body (25 min.): Get your sleekest and leanest legs ever as you lengthen and strengthen your entire lower body—from your glutes and hamstrings to your calves.
Define: Upper Body (35 min.): Use this incredibly effective workout to start chiseling away at your upper body to help shape your arms, carve out your triceps, and define sexy shoulders.
Sweat (35 min.): A traditional PiYo workout that incorporates effective dynamic conditioning, fast-paced cardio yoga-flows, and bodyweight resistance strength training to help sculpt your entire body.
Core (30 min.): This ab-centric workout hits your powerhouse from every angle to build a strong core, flat, sculpted abs and obliques, as well as a strong and sexy back.
Strength Intervals (25 min.): Twenty-five minutes is all you need of this nonstop body-carving, calorie-incinerating workout that uses no weights, no equipment, and gives you no bulk!
Drench (45 min.): This endurance workout maximizes fat burning while it works every muscle in your body. It will not only leave you drenched—it will kick-start your metabolism as you scorch away the fat.
Sculpt (30 min.): This workout uses varying tempos to keep your muscles under tension for different periods of time. This generates muscular endurance and metabolic changes that will totally transform your figure.
Posted on 08. May, 2014 by John Rivers.
There are a lot of questions asked about what to do if you miss a workout. At times you may miss a workout because you are sick. Maybe you’re traveling. Some other reason may be that your dog ate your DVD.
Where to start if I miss a workout?
If you miss a day or a couple days, just get back on the wagon as if nothing happened, right with the workout you missed. If you miss a workout for a longer period of time, say a week, then you have a decision to make. You may just start the program over again, or get right back to the place you were when you stopped.
If you miss to many workouts, follow your schedule.
Ultimately, once you get back into the swing of things, what you really want to do is keep motivated. That being said, following the schedule in the program is the best way to get the full benefit from the program. If you miss a workout for a few days, it’s fine to get going where you left off, but if it has been weeks, you will more than likely have lost most of your fitness gains, so it would be better to start from the beginning in order to get the most gains and to avoid getting hurt.
If starting over will devastate you, start from where you left off, but if you have been off for more than 5 to 6 days, start off slow or you will risk the chance of getting so sore you can hardly move. If you miss a workout for to long maybe start with your programs recovery week if there is one.
Posted on 22. Sep, 2013 by John Rivers.
P90X3 – Good things Come in 3’s
IT’S HERE ORDER P90X3 Challenge Pack NOW!!
The Release of P90X3
The rumors are true, P90X3 is on its way. Tony Horton, creator of P90X, P90X2 and now P90X3 has done it again.
This time the X will fit the schedule of the people that find it hard to find time to workout. Unlike P90X and P90X2 the new P90X3 workout is only 30 minutes in duration. That’s right 30 minutes and it includes the best of the previuos X workouts, plus some new and exciting additions. There will of course be resistance work to build lean muscle. Yoga work to enhance flexibility. And wait for it….P90X3 MMA moves. Yes Mixed Martial Arts will be added to P90X3.
The program will consist of 16 DVDs and each workout will be only 30 minutes long. More details will follow as Beachbody continues to release more info. For now you can check out the P90X3 YouTube preview video below.
Posted on 03. May, 2013 by John Rivers.
Shaun T has done it again. First there was Hip Hop Abs and Rockin” Body that Shaun T had us moving and dancing off the pounds. Then came Insanity and Insanity:The Asylum that brought us the high intensity interval training (HIIT). Now Shaun T has done it again with a breakout new program called Focus T25.
What is the Focus T25 Workout? It is 25 nonstop minutes off pure energy, 5 days a week. It will give you the same results as a hour long workout. Broken down into 3 phases (Alpha, Beta and Gamma) Focus T25 begins with a foundation of the basic moves. Once you learn the moves and have them perfected Shaun T moves to the Core stage. Core Strength, Core Moves, Core Speed. No you start to tone and tighten your body. Then comes the strength stage. Using dumbbell or resistance bands, you start to sculpt your body into the specimen it was meant to be.
60 days, 5 days a week, 25 minutes. Get It Done!!
Posted on 07. Apr, 2013 by John Rivers.
What is a pulse or target heart rate?
Your heart rate is defined as your pulse. In one minute, your heart beats X number of times. Your target heart rate is important to know for a successful exercise program. Pulses can vary between certain people. When you’re resting, your pulse is much lower than when you’re active. Exercise requires oxygen-rich blood. If you know how to take your pulse, you’ll be able to better evaluate your exercising progress.
How do you determine your pulse or heart rate?
Your pulse and how to check it:
1. With your index, second and third fingers, place your fingertips on the middle of your wrist, palm side, right below your hand. You can also place these same fingers on a side of your neck.
2. If you push down slowly with your fingers, you’ll feel your blood steadily pulsing.
3. Use a stopwatch, or a clock with a second hand.
4. If you count 10 seconds worth of pulses and multiply the number you get by six, you’ll figure out your pulse (heart rate) for each minute.
The formula for this is:
Number of beats in a 10 second span x 6 = number of beats per minute.
Is your pulse normal?
Here is a list of normal pulse rates for those at rest:
- For children under 15, the average heart rate is 70-100 pulses per minute.
- For adults 18 and older, the average heart rate is 60-100 pulses per minute.
Maximum heart rate:
The highest pulse that you achieve during cardio exercise is the maximum heart rate. Use this formula to find your max heart rate:
220 – your age = estimated maximum pulse rate
For example, a 20 year old’s estimated maximum pulse is around 200 beats a minute.
Some medications and health conditions are enough to affect one’s heart rate. Heart disease, diabetes, and high blood pressure can all affect your heart rate. Asking a doctor about your heart rate is advisable. Knowing what your doctor has to say about your heart rate or pulse during exercise is beneficial to your health and safety. In fact, in order to get the most accurate heart rate, you can take a supervised medically graded test.
Target Heart Rate
When you exercise, it is beneficial for you to work out in your target heart rate zone. This is when your heart beat is between 60 to 80% of your maximum rate. When exercising in your target heart rate zone, you will reap the benefits of a cardiovascular workout. As your body gets accustomed to your workout, it will take you longer or more intensity to get into “Your Zone”. It may even require you to change or alter your workout program so that your body is doing something different. I have people say to me that they are walking or riding a bike everyday but lose no weight. The answer could as simple as getting into your target heart rate zone. our healthcare provider might find it necessary to decrease your maximum heart rate to 50% in the beginning depending on your health.
Exercising above a level of 85% is not recommended for anyone. That sort of intensity has no health benefits; if anything, it increases your risks for orthopedic and cardiovascular damage.
When starting an exercise program, check with your medical provider. Your provider can determine a program that works for your needs.
You may determine that gradually building up to your target heart rate works best for you, especially for those who do not tend to exercise regularly. Slow down if your target heart rate gets too high.
Target Heart Rate Chart