Thursday, February 28, 2013

Fit Tip

While training this week, a client asked an excellent question; what's the hub-bub about heart rate, and is it really dangerous to have a too high heart beat? 
Our heart rate is very important when exercising and will impact both young and old.  I personally think its come into focus as our population is aging and living longer and health and fitness is moving to the forefront in maximizing our quality of life.
Have no fear, its not difficult to figure out the best formula for cardiovascular training. 
 
The Karvonen Formula calculates a predicted maximal heart rate by :
1. 220-(your) age.  This is your maximal heart rate.
2.  Subtract resting heart rate. This is the heart rate reserve.
3.  Multiply that number by 50-85%. The desired work load.
4.  Add back resting heart rate. This is your target heart range.
 
Keep in mind that each individual is different and these are an estimate of ranges.  Your perceived rate of exertion is an appropriate means of targeting your work load so if nothing else, work mindfully and consider how you feel; 0 being no intensity, 10 equaling strongest intensity.
 
A personal trainer (Me!) will be equipped to help you plan the best formula for aerobic and non-aerobic exercises as well as determining the intensity in which you should work.  Let's do this right!


Thursday, February 21, 2013

Fit Tip

You haven't forgotten (my) 2013 Happiness Project have you?  By now, you know that I am a notepad/journal/binder/memo addict so while you're keeping your food journal and workout log and sleep habits and goals and mantras...add this to your list of things to jot down:  write your bad thoughts about diet, exercise, your body and throw them out!  Author Richard Perry PhD, professor of psychology at Ohio State stated that "When we physically toss a thought, we tag it as garbage."

Thursday, February 14, 2013

Fit Tip

It's No Fun Without Food

Movies just aren't the same without a family-sized box of Milk Duds.
It's amazing how many activities are paired with food -- candy at the movies, margaritas on date night, chocolate and champagne for Valentines Day, coffee and doughnuts while reading the Sunday paper. It becomes a classic Pavlovian response. "When you combine a certain pastime over and over with eating, you eventually stop listening to hunger or fullness cues and just eat on autopilot whenever you engage in that activity," says Tara Gidus, RD, a spokesperson for the American Dietetic Association in Orlando, Florida.

Change your mind: Disentangle food/fun associations by altering your routine says Gidus. If your evening ritual is a bag of chips in front of the TV, relax instead with a book on the patio. "Just switching rooms or chairs can help break the pattern," says Gidus. Rather than dinner dates, plan active outings. And as for the movies, think about how much money you'll save just by avoiding the inflated concession-stand prices.

* this great tip from Fitness magazine!