heart rate training really improve my results?
Performing cardiovascular (aerobic) exercise in the
proper heart rate zone can have a huge impact on your
health and your weight. By challenging your body
in the appropriate heart rate range, you maximize the
How do I
calculate my heart rate zone?
The best and
most accurate way to determine your heart rate training
zone is to have a VO2 max test performed by a
professional. You can also determine your
theoretical heart rate zone by using the Karvonen
formula, which is done as follows:
1 - Determine your resting heart rate (RHR) by taking
your pulse for a full
minute before you get out of bed in the morning.
2 - Determine your max heart rate (MHR): MHR = 220
- actual age
3 - Determine your heart rate reserve (HRR): HRR =
MHR - RHR
4 - Determine your upper and lower percentages:
45-60% - Beginner, or lower level of fitness
65-75% - Average level of fitness
75-85% - Healthy (no chronic health conditions), high
5 - Determine your heart rate training zone:
Upper end = (Upper% x HRR) + RHR
Lower end = (Lower% x HRR) + RHR
warming up for 5-10 minutes at a lower heart rate, just
keep your heart rate between the upper end and lower end
To go to
WebMD's heart rate zone calculator,
bother training with weights?
exercise program includes aerobic
training, strength training, flexibility training and
nutrition. Each of these components provides its
Aerobic training: Regular aerobic workouts have
numerous long-term benefits, including better cardiac
function, weight loss, a stronger immune system,
reduction in certain diseases (heart disease, high blood
pressure, stroke, diabetes, certain cancers) and
improved mental health.
training: Obviously, strength training helps to
tone and build muscles. Building muscle not only
makes you look great, but also strengthens your bones
and joints. However, along with building stronger
muscles, several new studies confirm other benefits of
mild-to-moderate resistance training, which include
improved cardiovascular health due to reduced blood
pressure, lower LDL (''bad'') cholesterol levels and
higher HDL (''good'') cholesterol levels; improved
processing of sugar, which could reduce the risk of
developing diabetes; improved strength, gait and ability
to perform activities of daily living among older adults
with osteoarthritis; and reduced pain associated with
osteoarthritis. Strength training also burns
calories and speeds up your metabolism, helping with
Flexibility training: Flexibility training is an
often overlooked aspect of fitness. There are two
major benefits of flexibility training: (1)
Decreased risk of injury due to increased elasticity of
soft tissues and reduction of muscular imbalances around
joints; and (2) Less pain due to improved posture and
movement, and less muscle tension, stress and fatigue.
Studies have also shown that flexibility training can
decrease post-exercise soreness, enhance muscle growth
and increase speed and agility.
Good nutrition habits help with weight management, and
can help with prevention and management of disease.
food journaling really help me lose twice as much
According to a recent
study, food journaling can help you lose more than
two times the weight
of someone who doesn't
write down their food intake!
here to download an article about the benefits of
food journaling and how to get started.
it OK to exercise when I have a chronic disease?
disease can cause a debilitating vicious cycle:
lethargy leads to inactivity, which weakens muscles and
worsens fatigue. But pushing yourself to exercise
can break that insidious pattern.
A study published in
& Science in Sports & Exercise examined the effects
of regular physical activity on people with cancer,
diabetes, heart failure, hypertension, or depression.
Across the board, researchers found that even a little
exercise boosted energy and reduced fatigue. For
example, heart-failure patients who rode a stationary
bicycle and did step exercises a total of three hours a
week reported substantial increases in energy.
Cancer patients who cycled 15 minutes a day experienced
smaller energy increases but still felt better than
those who didnít exercise.
Of course, it can be hard to start exercising if you
feel tired or nauseated, but taking the first step may
be enough: once you notice the extra energy, youíre
likely to continue. Since the type and length of
exercise will depend on your illness and treatment,
consult your health professional first.
click on any article to open it:
Journaling for Weight Loss - details the benefits of
food journaling (up to 2x the weight loss!), and
provides some tips on getting started
Exercise and Osteoarthritis of the Knee - discusses
the various types of exercise that can be helpful in
managing the symptoms of osteoarthritis of the knee
Exercise, Illness and Chronic Disease - provides
information on some recent research on the effects of
exercise on various chronic conditions and diseases,
including diabetes, arthritis, increased cholesterol,
depression, heart disease and osteoporosis
Back Health and Fitness - provides tips for
maintaining and strong and healthy back
No Pain, No
Gain? No Way! - provides guidelines to determine if
workout-related pain requires a break in your exercise
routine or medical intervention
Workout - 10 practical tips for getting maximum
aerobic, strength, postural and conditioning benefits
from your walking program
Bachelor Fitness Shop
- Provides quality home
and commercial fitness products
USDF gold medalist and fantastic Central Oregon
Balance - Integrative Veterinary Services, Taryn Yates,
mobile animal chiropractic and veterinary acupuncture