CARDIO!!! YOUR HEART IS DEPENDING ON YOU!

One of the first things I always discuss with clients is cardiovascular exercise!

There are a couple of important things to think about when dealing with the subject of vigorous workout activity.

Cardio is probably the most important type of exercise you can do for the longevity of your body.
(Working for the longevity of your body is working for a long and healthful life!)

Dedicating cardiovascular activity solely to the appearance of the body is a HUGE misconception! The truth is...cardio is extremely important for health on the inside of the body and not necessarily the out! It is often times hard to understand the internal importance of cardio, because it is hard to understand what you can not see inside of your body.


The term CARDIO refers to anything that has to do with the HEART. Anything Vascular is composed with vessels that have the ability to circulate liquid (blood). Hence the term "cardiovascular" exercise is defined as working out your HEART.


The heart pumps blood throughout the body, carrying nutrients to other major functioning areas. The heart is a complex mechanism that is much like the engine of a car. Your heart works to move the blood with good nutrients where it is needed.


The heart also makes sure your blood picks up enough Oxygen to carry to other parts of the body. Without the oxygen, the body surely will not survive.
It takes a strong heart muscle to continue to process the nutritious blood function throughout the body. The best way to keep the heart strong is by strengthening it through cardiovascular exercise!


Without proper cardio exercise, the heart can form obstructions that prevent the blood to move properly. Over longer periods of time, the lack of cardio will cause the heart to harden, which negatively slows the function of moving nutritious blood.



After all of this heart talk...I know what you must be thinking..."What type of exercise should I do?" "For how long should I do cardiovascular exercise?" "How do I know the correct intensity?"



Generally, I will ask a client what type of cardio they are presently involved in. I think it is best to ask what they like to do in order to concentrate on something that is not going to bore them until they are crazy! (There are a some activities that are more common than others.)



That is the first thing you should be asking yourself!! What does or will interest you the most? Do not pick a workout simply because it is the latest "trend" in exercise. (You can make things more complicated later. Remember......LITTLE ADJUSTMENTS!)



A good rule of thumb for picking a specific activity would be the intensity it will require you to overtake. Good vigorous activity will be something that has the ability to keep your heart rate within the ideal training zone for at least a consistent 10 minutes at a time.



Now...How do you find your "zone"? There is a specific formula which has been developed to calculate a customized training zone for each individual person. It is called the Karvonnen Method. Here is how it works...



First...you will need to figure out your RESTING HEART RATE.



You can find your resting heart rate by checking your pulse for a complete 60 seconds first thing in the morning. (BEFORE YOUR FEET HIT THE FLOOR) You can find your pulse by following the underside of the thumb down to where it meets the wrist. Once you have found your pulse, count each beat for 60 seconds without talking or moving about.



Once you have found your resting heart rate you can plug it into the following formula...



First calculate your minimum heart rate which is 40%



220 - (YOUR AGE) = (MAX HEART RATE)


(MAX HEART RATE) - (RESTING HEART RATE) = ###


(MAX - RESTING HEART RATE) X .40 = ###


(MAX - RESTING HEART RATE x .40) + RESTING HEART RATE = ### (minimum HR)




Next calculate your top training heart rate which is 85%



220 - (YOUR AGE) = (MAX HEART RATE)


(MAX HEART RATE) - (RESTING HEART RATE) = ###


(MAX - RESTING HEART RATE) X .85 = ###


(MAX - RESTING HEART RATE x .85) + RESTING HEART RATE = ### (maximum HR)




After you are finished calculating, put both numbers next to each other to see your actual training zone.



Example: If your minimum H.R. was 145 and your maximum was 165, you would write them like this: 145 - 165
(This would mean that you will need to keep your heart rate somewhere in the middle of 145 and 165 beats per minute to be working in your training zone.)



Once you have officially found your zone, I recommend purchasing a heart rate monitor to wear when you are exercising. It is the best way to accurately measure the appropriate range for your heart consistently while working out. (I have provided a picture to show what an ideal monitor looks like.) Your monitor should have a strap to go around the rib cage as well as a watch for the wrist.



Currently, it is estimated that the human heart needs at least 30 - 60 minutes of vigorous cardiovascular activity, and it should be performed at between 4-6 days per week. The time can be split as long it is not forgotten that time outside of the appropriate zone does NOT count!!

IT IS ALSO IMPORTANT TO WARM UP AND COOL DOWN FOR AT LEAST 8-10 MINUTES BEFORE AND AFTER EVERY WORKOUT!!!

In the beginning, learning the proper way to do cardio can be a little stressful. DO NOT GIVE UP! Take it one step at a time. Start slow! Figure out your range, commit to a couple of days per week and gradually begin to add to the amount of time you are spending on your workouts. I recommend adding about 5 minutes per week to each day of exercise. You will reach your desired time before you know it.




Have fun and STAY FIT FOR LIFE!!!

The Best Shoe For You...

I was recently asked about my opinion on shoes. Well, the shoe subject is actually pretty complicated!!

The first thing to keep in mind is the number one rule for the health of your feet...NEVER EVER WORK OUT WITHOUT GOOD SHOES!!

It is not necessarily important for every athlete or gym goer to have the same brand of shoe. I believe there is a huge misconception as to why a shoe is the best shoe for working out. (Yes, some shoes are constructed in such a way that makes them more "well made" than other shoes.) It is more important to get a shoe that is corrective to your body's natural "miss aligning" tendencies.

The first step to figuring out what type of shoe you need is to do a foot test. Asics has a great foot test which can be found at the following link: http://www.asicsamerica.com/sports/running/shoeFitGuide.aspx

Once you have found what type of support you will need in a shoe, the next step will be...TRYING THE SHOES OUT!

Go to a sporting goods store or specialty sneaker shop. Tell the attendants what type of shoe you are looking for. Try them on in different brands. Many sport oriented stores will have a track or treadmill you can walk on while wearing the shoes. MAKE SURE YOU ARE COMPLETELY COMFORTABLE WITH THE SHOES YOU PLAN TO TAKE HOME.

Once your shoes have lost their support, make sure you get a new pair. It is all too often I see people working out with shoes that barely have soles! It is a terrible habit to get into. It is bad for your feet and terrible for the rest of your body. Without the proper shoes, you can end up with things like severe knee injuries, ankle damage, hip dislocation.......the list can go on forever!!

The next bit of advice I have is for your following pair of sneakers. Do NOT expect them to be exactly the same! Shoe companies are constantly changing the format of their shoes. It is a forever changing world and they try desperately to keep up. Because of the constant change in shoe formatting, your shoe can go from being the best shoe ever to the absolute worst!

Lastly, enjoy your new sneakers and have FANTASTIC workouts!

STRESS...nuts without even knowing it!

My very first piece of advice on the road to a healthy lifestyle...DO NOT let it stress you out! Stress is one of the most health diminishing factors out there! Take the transition slow. It is the small adjustments that make the most impact in the long run.

As a trainer I used to see it all the time. Clients would come to the gym on New Years Day ready to go. They were insistent on making immediate changes! There entire life was ready to take a flip to the shiny side! They wanted it all! New wardrobe (in a much smaller size), new diet, new abs, new biceps, less fat, less less less...more more more....They were literally driving themselves nuts without even knowing it!

Within about 3-5 weeks, most of those all or nothing clients had given up. They were too stressed to keep up the rampant pace. The problem...they never gave themselves the chance to adjust. They attempted to change their entire lives overnight. That is definitely NOT the most productive way to a healthier lifestyle!

Don't bother trying to change absolutely every aspect of your life all at once. It will almost definitely end in failure. One step at a time!

It would have been much more productive for my past "New Year" clients, if they would have first gotten comfortable with their commitment to change. Thought it out! Worked with me (their trainer) to take it slow and get it right! There is a lot to learn when changing over to a healthier lifestyle!!