Effective exercise must reach at least 20,30,50,60 percent of your maximum ability

Explanation:

To be effective when we exercise should have a 60-70% of our maximum ability, this is the proper intensity to consider our workouts routines as effective.

When we talk about effective exercise, we must also talk about heartbeat rates, because intensity can be traduced to how high or low is your heartbeat when you exercise. According to experts, the right heartbeat intensity level should  be between 60 and 70 percent of your maximum ability. A really important fact we need to consider here is that it says "your maximum ability", this means that we need to push ourselves according to the individual capacity. If you are working out with others, you need to understand that you have a different endurance capacity, because you don't want to overheat yourself.

answer; eat a strict gluten-free diet;