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ROTATION DIET AND PHYSICAL ACTIVITY: EXERCISE INTENSITY

What do I mean by "brisk"? Simply this:

First, be as vigorous as you can and not hurt yourself.

Second, be as vigorous as you can and still finish thirty to forty-five minutes of exercise feeling refreshed, not exhausted.

These are the principles that I use, and since I jog anywhere from 30 to 35 miles a week and have never had a running injury, I certainly feel confident in recommending them to all walkers and runners. In addition, since I almost always finish an hour's jog feeling more refreshed than when I started, I know that one doesn't have to work to exhaustion for weight control! So, just find your best cruising speed - one that you can maintain for whatever period you choose to be active.

(However, if you do decide to exercise intensely, that is, to the point where you are breathing very hard or actually get "out of breath" for a few moments at a time, be sure to "cool down" slowly. You should follow very intense activity with five minutes of moderate or gentle movement before stopping altogether. This cool-down will prevent the pooling of blood in your legs, reduce the burden on your heart, and help prevent cramping in your other working muscles.)

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