1. What does your heart rate tell you? Wearing a heart rate monitor can be effective for cardio. Your heart rate should reach three-quarters of its maximum for an effective cardio session (I recommend HIIT for an even more effective cardio session and a longer after-burn). And how do you work this out? Your maximum heart rate is 220 minus your age. Once you have your maximum heart rate, multiply by .75. Aim for this as your best measure of cardiovascular fitness. 2. How quick

So you have a choice. Set your alarm 1.5 hours earlier to go lift, or get that 1.5 hours of zzz's. . Which do you choose? Tough choice. Sleep is essential for a healthy immune system and injury-prevention, but exercise can contribute to better, sounder sleep. Both go and in hand. “When you look at the research, regular physical activity is important for high-quality sleep, and high-quality sleep is important for physical performance,” says Cheri Mah, a sleep medicine research