Tai chi v Zumba: Do you have to work up a sweat to get fit?

 By Mike Duffy
BBC Science Unit/ Trust Me I'm a Doctor 

Exercise with target heart rates

The basic way to calculate your maximum heart rate is to subtract your age from 220. For example, if you're 45 years old, subtract 45 from 220 to get a maximum heart rate of 175. This is the maximum number of times your heart should beat per minute during exercise.

Healthy Diet now We are what we eat!

It is about building strong foundations a house is built on strong foundations to remain structurally sound for many years. By comparison an Athlete or fighter must also build a strong nutritional foundation and muscular fitness, strength and performance will follow.

Remember that to have a healthy diet, most people should be eating: 

• plenty of fruit and veg
• plenty of starchy foods such as rice, bread, pasta (try to choose wholegrain varieties when you can) and potatoes
• some protein-rich foods such as meat, fish, eggs and pulses
• some milk and dairy foods
• just a small amount of foods high in fat, salt and sugar

It's also important to eat a variety of foods to make sure we get all the nutrients our bodies need.