Hi, I'm Angela Martindale and the first step to transformation is getting to know your body. Let's talk about the four major components of exercise: flexibility, cardiovascular endurance, muscular endurance, and strength. Today we're going to touch on cardiovascular endurance and doing it correctly. So the first thing that you will need is a heart rate monitor. Heart rate monitors are anywhere from 45 dollars to 65 dollars. You can get a polar heart rate monitor, inexpensive in any running store, Dick's, Big 5. Now, ideally it would be great if you have a personal trainer. But this becomes your personal trainer. This is going to show you your heart rate and where to stay in your range when you're doing cardiovascular endurance training. This is the watch, it's a very simple, one-touch, for exercise and it will begin to tell you your exact heart rate. It's important for you to stay within your ranges, and stay within your cardiovascular heart rate, whether you want to burn fat, whether you want to work anaerobically, or aerobically. And this is the only way that you know it. Now, in old days we would take our pulse, and that's not necessarily accurate. So whenever you're doing anything cardiovascular-y it's extremely important to have a heart rate monitor so you know exactly where you're at all times. Due to going into anaerobic exercise, you're burning muscle. When you're in aerobic exercise, you're burning fat. It matters what you're training for but if you want to lose inches of burned fat we want to be in aerobic exercise. If you're training for cardiovascular endurance, or a VO2 max, then you want to be in anaerobic exercise for a certain period of time. So you have a watch that tells you your heart rate, then you have your strap that goes around your waist underneath your sports bra or touching your skin. And this communicates with your watch telling you your heart rate. So the second thing that you will need is some really great supportive shoes, and some comfortable clothing to do your exercise in. You want shoes that are flat on the bottom and give you extra support in your hardships. You want great comfortable clothes that you feel good in when you're walking into the gym, going to the spa, or just doing it at home in front of the TV. Shoes are absolutely critical to your performance and comfort in exercise. As an example, this is a really great shoe. It's flat, very wide base, and it has lots of support for your arch. It won't be able to drop into this arch. And those are really important aspects when you're focusing on a shoe and looking for a shoe. You want a wide base, you want it to be completely flat, and you want good support in your arch. Lots of people walk into the gym with fashion-based shoes. And as you can see, this is flat, but there's not a wide base and there's no support in this arch. So this would be an example of what not to wear at the gym. So when you're choosing your clothing, to go to the gym or to exercise, just be comfortable.
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