Practice heart rate safety.
One reason we work out and work out aerobically is to get our heart rate into a target zone that helps to strengthen our heart, which is also a muscle.
To remind you, the way to find your target zone is to subtract your age from 220 and then multiply that total by .
65 to find the low end (BPM) and .
85 to find the high end (BPM).
Fitness gurus recommend that we work somewhere between those two figures - you will be burning fat at that level.
To check it - and any good instructor will have you check your heart rate during the class - find your pulse and count (starting at 0) for six seconds, then multiply by ten to find your actual heart rate.
  The newest theory is that it is OK to push yourself one minute out of every four to even get higher than your .
85 number.
You will be burning carbohydrates at this time, but as long as you feel good - you can sing, talk, smile and breathe - you will burn those fats the rest of the day, and you are building your heart's strength.
  This method is only an approximation but gives you a good idea of how hard you are working.
Another time when it is super important to check your heart rate is before you get down on the floor to do calisthenics.
You want to make sure that your heart rate is 120 BPM or below before you drop your head.
  Special note: heart rates vary a great deal.
The more fit we are, the harder we have to work to increase our heart rate.
And, if you are on any special medication, that can also affect the speed of your heart.
Be cautious about taking diet aids that speed up your heart rate - this can spell a dangerous situation.
Be sure to check with your physician.
  Finally, be sensible about "pain.
" Martyrdom is out! If you feel direct pain when performing a certain move during aerobics and/or resistance training, check your form and, if you are doing the move correctly and still experiencing pain, don't do it.
Even if everyone else is moving right along without problems, your body knows best.
  You might ask your instructor and/or trainer for an alternative move that accomplishes the same outcome.
Oftentimes, once we have strengthened an area that was giving us problems previously, we will be able to do a move that pained us before.
  Remember, "No pain, lots of gain!" Keep up your exercising, but do it safely and you will see and feel a huge difference in your physical being.