Each box in this grid is called a cell. âColumnâ A B C D E F G âRowâ 1 âCellâ 2 3 4 Spreadsheets can be created by hand, using paper and pencil, or created with a computer software program. In computer software programs, the columns are labeled with letters (A, B, C ...) and the rows are numbered (1, 2, 3 ...).
Letâs say youâre performing seated shoulder presses 3 times a week. You use 15 lb. dumbbells and do 4 sets of 12 reps each on each day. You can probably maintain the muscle mass you have now by only doing shoulder presses once a week, instead of 3 times. (!!!) However, you need to continue to do appropriate volume (4 sets of 12, maybe a little more) with the same intensity (15 lb. dumbbells).
A Dr. Kelly Traver , Internal Medicine, answered. To increase aerobic (cardiorespiratory) fitness, do higher-intensity workouts that get you up to 60 to 80 percent of your maximum heart rate for at least 20 to 30 minutes three times a week. This should be in addition to your base activity of 30 minutes a day.