Archive for July, 2007
- track your heart rate while you exercise getting a heart rate monitor is helpful
- resting heart rate (measured in beats per minute) is averagely about 70 bpm for men and 75 bpm for women
- know your max heart rate - subtract your age from 220. Example if you are 28 years old your max heart rate would be 192, its going to be an estimated number and will vary for each person but this is the number you dont want to go over
- find your target heart rate, there are a few methods for doing this
- Karvonen method
The Karvonen method factors in Resting Heart Rate (HRrest) to calculate Target Heart Rate (THR):
THR = ((HRmax HRrest) %Intensity) + HRrest
Example for someone with a HRmax of 180 and a HRrest of 70:
50% intensity: ((180 - 70) 0.50) + 70 = 125 bpm
85% intensity: ((180 - 70) 0.85) + 70 = 163 bpm
- Zoladz method
An alternative to the Karvonen method is the Zoladz method, which derives exercise zones by subtracting values from HRmax.
THR = HRmax Adjuster 5 bpm
Zone 1 Adjuster = 50 bpm
Zone 2 Adjuster = 40 bpm
Zone 3 Adjuster = 30 bpm
Zone 4 Adjuster = 20 bpm
Zone 5 Adjuster = 10 bpm
Example for someone with a HRmax of 180:
Zone 1 (easy exercise) : 180 - 50 = 130; 5 ? 125 to 135 bpm
Zone 4 (tough exercise): 180 - 20 = 160; 5 ? 155 to 165 bpm
- And a third and less scientific way is some people simply increase their goal heart rate by 5 each week
- heart rate abnormalities, while not common do exist and would be identified by your doctor, if you experience these you should discuss all exercise plans with your physician before beginning
- Know how to take your pulse properly. Place your index and middle fingers directly under your ear, then slide your fingers down until they are directly under your jawbone, pressing lightly. Start with zero on the first beat and count for 10 seconds then multiply by six. Always check your pulse frequently throughout your workout to make sure you within your target heart rate zone.
- Know when to slow down. Even without a heart rate monitor, you need to know when to begin to slow back down. A good indicator is becoming breathless, you should be able to talk and carry on mild conversation while exercising, not be breathless.
- dont just stop, cool down
July 15th, 2007
- were in a technological age and many jobs require a lot of desk time
- start with a good chair for posture support
- stand up every 30 minutes, stretch a little, walk in place a few steps - this can even be done while youre still working
- roll your wrists and stretch your arms regularly during the day
- waiting for something to download or upload or rebooting the computer? Take this time to walk around a bit, stretch, depending on what setting youre in you could even do some tummy crunches or push ups
- get a balance ball to replace your chair, or you can even purchase chairs that have the ball built in as the seat. This keeps you in a constant state of motion and is actually better for your spine.
- set your chair back to be at an angle wider than 90 degrees
- dont sit still, keep moving your legs, your arms, your hands, constant movement will burn calories
- on a business call? Walk around the office
- at your desk fitness does not replace a regular exercise routine, youll still want to get out and get moving for at least 30 minutes a day! What it will do is help you maintain your energy and keep you feeling good
July 12th, 2007
- heart rate monitor - a device that allows a user to measure his or her heart rate in real time
- weights and dumbbells - for resistance and strength training in varying weights, sometimes adjustable
- stability or balance ball - a large poly-vinyl ball (typically between 18 and 28 inches in diameter) that can be used in many ways during an exercise routine (a pedal bike for outdoor use is just as good if not better!)
- stationary bicycle - can be fan powered or motor powered and stationary
- treadmill - the best of walking indoors, add incline or decline with most models, some self powered some motor powered
- step bench - resembles a long step stool and used for step aerobics
- resistance bands - resembling large rubber bands are a portable alternative to hand weights for resistance and strength training
- cross country ski simulators - simulate a skiing motion with sliding footpads, good aerobic workout and can be fun
- weight machines and total home gym systems - those big contraptions you see on television usually costing over $1000 supposed to replace all exercise equipment of a gym in a compact space
- whatever your equipment, big, small, motorized or not, the most important thing is learning to use it properly because improper use leads to injury
- shoes! Very important piece of equipment no matter what you are doing, properly fitting shoes can make a huge difference in your work outs
July 8th, 2007
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