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).
Knowing your heart rate is the most reliable way to monitor the intensity of your workout. According to the American Heart Association, your target heart rate for weight loss is 50 to 85 percent of your estimated maximum heart rate, which is generally calculated as 220 minus your age.Doctors recommend that you aim for the lowest part of your target zone when you first start exercising.espite ongoing debate in the scientific community about the best way to lose weight, most research suggests that exercise plays a key role. Both the American Heart Association and the U.S Department of Health and Human Services recommend a minimum of 30 minutes of moderate intensity exercise five times per week.