How to calculate the most suitable exercise intensity for yourself.

It is true that frequent exercise (especially when you wear Kimi to do exercise) can help you grow taller. However, do you know how much exercise is optimum for yourself? If you exercise too little, it cannot do much good; if you exercise too much, it can hurt your heart and respiratory system. So how can you know when to stop exercising? You should follow a scientific procedure to calculate the most suitable exercise intensity for yourself based on your pulse rate. This scientific procedure consists of 4 steps.

Step 1. First, calculate your maximum pulse rate capacity --do this by subtracting your age from 220. Then, multiply that rate by 60 percent to determine a safe target pulse rate for a moderate activity level.

For example:

If your age is 20:

220 - 20 = 200

200 x 0.6 = 120

Your target pulse rate for moderate exercise = 120

As your personal fitness increases, you can increase your target pulse rate to 75 or even 85 percent of the maximum pulse rate capacity.

Step 2. Learn how to count your actual pulse rate. First, put two fingers high up on one side of your neck, just under the jawbone, where you can feel the carotid artery pulsing. Then, count the heartbeats you feel for 15 seconds. Next, multiply by 4 to get your pulse rate count per minute.

Step 3. To begin exercising effectively, monitor your pulse rate at five or ten minutes into the activity, making sure that it does not exceed 60 percent of its maximum capacity. A safe minimum activity level at this rate includes at least three 20-minute sessions per week.

Step 4. Continue to exercise regularly and challenge yourself to increase your fitness level along with your target pulse rate from this starting point. 
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