Wellness WORD Health And Fitness Tips

How many times have you used the famous maximum heart rate formula (220-age)? It is posted on most pieces of  cardiovascular equipment. You know, take 220-age to get your maximum heart rate, and take 65% - 85% of that number (depending upon your fitness shape, and goals) to calculate your aerobic training zone. Remember?

According to a new study published from Northwestern Medicine in Chicago the 220-age formula is not accurate for women!  You probably didn’t know this, but that formula was derived from studies on just men in the early 1970’s. The recent study, looking at 5500 subjects, say it produces numbers too high for women.

…Continue Reading Max Heart Rate Formula For Women

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Most people want to minimally maintain the fat burning muscle tissue throughout their entire body. It is the fat they want to see quickly melt away. The fitness advice I offer in today’s exercise video has to do with preserving your metabolically active lean tissue (muscle) while doing lots of cardiovascular work.

There are fitness program participants, especially cardio workout worriors who worry about breaking down protein in the muscle to use as energy. The fear being a loss muscle strength, endurance, and size. If you do a lot of cardiovascular work, then what do you do to prevent valuable muscle loss? Pay close attention to my fitness advice in the short video below. If you do cardio, you must know this. Pay close attention! 3 powerful tips are revealed which helps you hold onto that lean muscle tissue.

…Continue Reading Fitness Advice For Muscle Preservation

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Wellness Word Newsletter
November 7,  2008

After a bit of a layoff, we are back in full effect with a gigantic fitness tip! I missed sharing fitness information with you!

You are probably asking where did I go, and why?

Well, I had a good thing, and a bad thing happen. First off, I had to dedicate more time to the completion of my personal trainers’ project I had been working on for the past 6 months. I am proud to say it is kicking butt, and helping a lot of trainers generate personal trainer residual income.

If you are a personal trainer, or want to become a fitness pro, this is a MUST SEE personal trainer business product.

And now for the bad - during the product creation process, my computers motherboard decided to “kick the bucket!” One Saturday night at around 11:00 pm I tried to turn the computer on, and NOTHING! Talk about breaking out in a cold sweat. 

It was a scramble to diagnose the problem, get a new computer, and transfer everything from XP to Vista. To make a long story short, it wasn’t easy, and took almost 10 days to complete.

…Continue Reading Decrease Biological Age By 12 Years

 

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We, as fitness enthusiasts, have always been told to train aerobically 5 days a week for 30 minutes. That is optimal cardiovascular fitness training. However, in August of 2007, new guidelines have been issued by the American Heart Assoication, and the American College of Sport Medicine.

…Continue Reading Aerobic Fitness Increases With Short, Vigorous Workouts

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Most fitness participants simply don’t see great results because they are not pushing themselves hard enough. During your exercise training program you should get, providing you clear it with your physician, into what I call the “uncomfortable zone.” Let’s face it most people simple don’t want to be uncomfortable. …Continue Reading Push It For Exercise Training Program Results

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I just received a question from a subscriber of my Wellness Word fitness newsletter regarding safe heart rates when using High Intensity Interval Training or HIIT.

First of all, make sure your heart health has been cleared with your physician prior to engaging in any high intensity cardiovascular workout routine. After that is done, for a quick formula take 220 - Your Age. This equals your maximum heart rate, or approximately how high your heart will beat per minute during intense exercise. Next take 65% - 90% of that number. This will equate to your target heart rate zone. Thus, when training HIIT style keep your heart rate within this range. Of course, the high end will be during your intense intervals while the low number will be during your cool down phase.

This will give you a relatively accurate guide as to what range your heart rate should be in while conducting your own HIIT training sessions. Good luck with your training!

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A recent study from Loughborough University in England showed endurance athletes whose competition is over two hours long could benefit from a low carbohydrate pre-competition meal. The whole idea behind this is to preserve the sugar in the muscle for a longer period of time. By ingesting high glycemic foods (foods that raise the blood sugar quickly) more insulin is released resulting in the consumption of more stored sugar during exercise.

Endurance athletes give this a try. Of course, it is always a good idea to cut back on training, and increase complex carbohydrates for a few days prior to the event to saturate the muscles with energy producing glycogen.

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Most people feel if they start exercising they will quickly lose weight. That isn’t always the case!Don’t get me wrong, physical activity most definitely will aid in losing body fat. However, just working out, and not watching the diet will slow weight loss efforts to a crawl.

A recent study conducted at the Glasgow University concluded that exercise alone doesn’t necessarily help children battle childhood obesity. They studied more than 500 pre-school students from 36 day care centers in which some students were put in groups who exercised regularily throughout the week. To their great surprise, the exercise group had very little change in childhood obesity rates.

The moral of the whole story is start your children off young with not only sound exercise values, but also good nutritional background. It is the combination of exercise, and proper eating which helps children set those all important health values in stone. Healthier younger children have a tendency to make healthier adults.

Parents, it all starts with you! You must be a good roll model for your children. Preach proper physical activity, and healthy eating from the start of life.  As parents, we create a child’s original blueprint regarding exercise and nutrition.

Parents, too, need to take advice from this article. It is not just working out alone that controls weight, but a wholistic approach. Don’t ignore more than half of the puzzle.

For current information regarding fitness, health, and diet visit our Wellness Word Multimedia fitness newsletter.

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When designing personal exercise programs for clients I always consider their personal preference of activity. Many, indeed, enjoy exercising in the pool. When it comes to exercise, do what you enjoy the most, and vary your routine from time to time to reduce boredom.

For those water lovers, below I have listed three ways you can workout in water. 

The most fantastic water workouts are those that have effectively translated highly successful land-based exercise routines into the aquatic setting, while doing more in terms of strength and flexibility than the usual calisthenics. Moreover, these fantastic water workouts are known for their creativity, motivating you to achieve higher fitness levels.

The following water exercise methods are highly beneficial due to the following reasons:

* they elongate the body;
* strengthen the abdomen and back;
* improve posture;
* develop flexibility and grace;
* improve breathing;
* enhance body awareness; and
* are adaptable to a very wide age or fitness spectrum.

Water Pilates

Pilates is a 100-year old fitness method that has gained resurgent popularity in more recent years. Founded by Joseph Pilates in the early 20th century to rehabilitate patients injured during the war, the method is based on what Pilates called Contrology™, a regimen that focuses on using the mind to control the muscles.

Translated into a water-based exercise, this fantastic water workout concentrates on your core posture muscles that keep your body balanced, while supporting your spine. And since you are in the water, you benefit from the increased awareness of breathing that is crucial to Pilates. Moreover, it makes your deep torso muscles stronger and, in turn, prevents or alleviates back pain.

Water Yoga

Yoga lengthening poses translate naturally in water as its gentle moves combine with the water ebb and flow. Also called aqua yoga (or by the kitschy term), it is ideal for those who have a hard time overcoming physical limitations (weight problems, joint injuries, etc.) while performing yoga.

Water yoga is also a fantastic water workout for those who wish to keep their head above water. Most of the poses maintain your head above the surface, while others can easily be modified.

Water Tai Chi

The graceful, flowing movements of Tai Chi combine with the resistive property of water to create an intense, yet relaxing, workout. Many of the movements are similar to land practice, but the aquatic environment gives this fantastic water workout a unique energy and vitality.

Water Tai Chi improves coordination and mental focus, while relieving pain and increasing metabolism.

These are just some of the fantastic water workout routines you can try. So don™t just think about them; try them the next time you are near a pool or beach in your area.

One of these pool workouts can jump start your fitness results, as well as reduce the monotony of doing the same routine over and over and over. Give the pool a try!

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