YOUR TIME IS PRECIOUS; DON’T WASTE IT!

I’ve already written that LESS is MORE.  The key to successfully implementing the less is more principle is by cranking up the intensity. That’s because cardiovascular exercise relies on frequency, duration and intensity for effectiveness.  Both frequency and duration are about time, and none of us has enough time. So don’t waste it.  The only variable left is intensity.  So how do we increase the intensity?

Your heart rate is the best way to judge intensity:

The traditional formula (the latest formula takes into account a person’s resting heart rate and has results that vary slightly from the traditional formula presented here) used to calculate target heart rate zones is:

220 minus your age = 100% (maximum heart rate)

For example:  a 35 year old’s maximum heart rate is:
220 - 35 =  185.0


Many people who exercise regularly often workout at a moderate intensity level.  Moderate is defined as 60% - 70% of the maximum.  In our example the moderate range; 60% - 70% of the maximum 185.0 is 111 – 129.5.

A high intensity level falls between about 75 - 85% of your maximum heart rate.  At this level exercise feels challenging and leaves you too breathless to talk much.  For our 35 year old, this is a range of 139 – 157.

Read this before you STRETCH 

Warm muscles, tendons, and ligaments are more flexible and stretch more easily; stretching cold muscles can cause tears. If you have been following my blogs you’ll know that I have quoted Jillian Michaels as saying you should conclude your workouts with a stretching routine.

Light stretching can be done to start the routine; but only AFTER you have warmed up. Warm up routines that utilize several body parts are better than those that focus on just one or two body parts.
Stretching can also be done in between weight lifting sets.

• Stretches should always be gradual and gentle. Don’t rush through the stretching routine.  Stretch only to the point of resistance; if the stretch hurts, you’re pushing too hard. There should be mild tension; not pain.

5 Tips for January

It’s January.  It’s GREAT to see both so many familiar faces as well as new ones.  Hopefully more than just a few of you become much more than just faces to Jay and the rest of the staff. SO! – Don’t let the January effect wear off.

You need to stay motivated!  Long enough to make health & fitness part of your life – forever.  

OK – How do we do that?

IT'S NEVER TOO LATE

I was inspired by the article in The New York Times magazine, November 28, 2010; The Incredible Flying Nonagenarian by Bruce Grierson, to share the following:


My highlights of the article are as follows:
The cohort of people 85 and older — the fastest-growing segment of the population, as it happens — is increasingly being studied for longevity clues.
Some researchers now see aging itself as a kind of mitochondrial disease. Defective mitochondria appear as we get older, and these researchers say that they rob us of endurance, strength and function. There’s evidence that for young patients with mitochondrial disease, exercise is a potent tool, slowing the symptoms. If that’s true, then exercise could also potentially be a kind of elixir of youth, combating the ravages of aging far more than we thought. 
EXERCISE HAS BEEN shown to add between six and seven years to a life span (and improve the quality of life in countless ways).

Nuts to you!!!

Nuts are a year round favorite.  They are easy. So go for them.  PLEASE remember:

The value in the table are for ONE (1) ounce.  

Limit yourself to TWO ounces per day.

Next blog we'll tell you how long you have to exercise to burn the calories.

The above chart is based on information from AND more information is available at:  

                              

Fact Sheet                                                                

                                                                      

University of Nebraska - Lancaster County 

We're glad more of you are lifting weights;
BUT PLEASE BE CAREFUL!!

Read the article in the NY Times

The Fountain of Youth

"...a new series of studies prompts me to again review the myriad benefits to body, mind and longevity of regular physical activity for people of all ages.

Regular exercise is the only well-established fountain of youth, and it’s free. What, I’d like to know, will persuade the majority of Americans who remain sedentary to get off their duffs and give their bodies the workout they deserve? My hope is that every new testimonial to the value of exercise will win a few more converts until everyone is doing it."

Even More Reasons to Get a Move On by Jane Brody, The New York Times, March 1, 2010

http://www.nytimes.com/2010/03/02/health/02brod.html

It's only day 2 of the blog, but you've got to love this:

Believe in yourself; and with some commitment, dedication, hard work, and a worthwhile goal YOU WILL get there!

Make sure to watch at least 35 seconds!
http://www.youtube.com/watch?v=hZWUq_HgSVM

Jay