Week 1 Challenge - Daily Activity

Here it is....week 1 of the 8-week challenge from one of our trainers, April Crosby.  This week she is challenging you  to get up and get active.  For the next 7 days, April challenges you to fit in a minimum of 20-minutes of physical activity.  Already getting in 20+ minutes daily?  Then take your intensity up a notch.  Increase your speed and/or resistance in that activity and push yourself a little harder.  If this is a new task for you then take a break from your computer/tablet/smart phone and get in a quick workout.  You don't need to go to the gym...the weather is getting warm outside so step out and enjoy it.  Go for a brisk walk with a loved one or pet.  Get your bike out and dust it off then take if for a spin through your neighborhood.  Choose an activity that will get your heart rate elevated and keep it elevated for the full 20-minutes.  Not sure where your heart rate should be?  Check out one of our previous blog entries, "Thump-Thump...", to learn more.

Remember this is a challenge so no lolly-gagging around.  If you are going for a walk, push yourself to walk faster than you normally do or find an area with hills to get that heart rate up.  In the beginning of the week, you may find it difficult to fit in your 20-minutes, but by the end of the week you'll see how easy it is and how much better you feel afterwards.  Take a break at lunch and tackle the stairs in your building or go outside and walk around your work campus.  Get the kids out from in front of the television and go to the park and play.

Challenge yourself to get 20-minutes a day...your body and mind will thank you.  Activate your day!!!  Stay tuned next Monday for April's next challenge.  In the meantime, let us know how you are doing.  Leave comments on this blog or post them on our Facebook page (search for "PROMATx Trainers" and "like" us).  Good luck!!

Thump-Thump...Thump-Thump...Is That Your Heartbeat I Hear?

We've talked about how to gauge intensity during your workouts (click HERE to re-read that blog) but let's take a step back and look at how to take your heart rate or pulse.  Club owner and Personal Training Director, Brad Covington, takes us through the steps of how to determine your heart rate.

First of all, what is your "pulse"?  Your pulse is your heart rate or the number of times your heart beats in one minute.  Pulse rates vary from person to person; some slower than others.  Your pulse is lower when you are at rest and increases when you exercise.  During physical activity the body requires more oxygen-rich blood so breathing increases and heart rate increases.  Knowing how to take your pulse can help you evaluate your exercise program.

Here's how to take your pulse:

1. Place the tips of your index, second and the third fingers on the palm side of your wrist below the base of the thumb.  Or you can place the tips of your index and second fingers on your lower neck on either side of your windpipe.
2. Press lightly with your fingers until you feel the blood pulsing beneath your fingers.  You may need to move your fingers around slightly up or down until you feel the pulsing. 
3. Use a watch or clock with a second hand .
4. Count the number of beats you feel in 10 seconds and multiply the number by six to get your heart rate per minute.

Count your pulse:__________ beats in 10 seconds x 6 =___________beats/minute.

You've mastered those steps so now what?  What is a "normal" pulse?  Normal, average heart rates vary by age:

• Ages 6-17:  70-100 beats per minute
• Ages 18 and over:  60-85 beats per minute

Is your pulse in that range?  If so, congrats...you are "normal".  If your pulse is lower than the normal range, even better.  That means your heart doesn't have to work as hard at rest to pump the same amount of blood as during exercise.  If your number is higher than the range listed above, you should consider adding more physical activity into your daily routine.  High resting heart rates (85 beats per minute and above) put undue stress on the heart and blood vessels.  You may experience symptoms such as a "racing" heart beat, pounding in your ears, heavy "thumping" in your chest.

How high should your heart rate go during exercise?  By using the "age-predicted" maximum heart rate formula, you can determine the maximum for your age.  Essentially, it is 220-your age.  For example, a 40-year old person has a maximum heart rate of 180 beats per minute (220-40 = 180).  From here you can calculate your target heart rate zone as discussed in our "Intensity...How Hard Are You Working Out" blog entry.

Finally, here are some thoughts about heart rate and training:

1. Always check with your healthcare provider before starting an exercise program.  Every exercise program should be taken into account with safety first and foremost.
2. You gain the most benefits and lessen the risks when you exercise in your target heart rate zone.  Usually this is when your exercise heart rate is 60 to 85 percent of your maximum heart rate.  It is not advised to exercise greater than 85% of maximal heart rate.  Intensity at that level  increases both  cardiovascular and orthopedic risk with minimal additional health-related benefits from the exercise.
3. When beginning an exercise program, you may need to gradually build up to a level that is within your target heart rate zone, especially if you have not exercised regularly before.  If the exercise feels too hard, slow down and build up your cardiovascular endurance.  You will reduce your risk of injury and enjoy the exercise more if your do not try to over-do it!

Now you are armed with valuable information for your exercise routine.  Whether you work with a trainer or on your own, you should take into consideration your resting heart rate and your target heart rate zone.  Try taking your heart rate at different times of the day and see how it fluctuates with stress levels and physical activity or rest.  To obtain the most accurate resting heart rate, someone would need to take your heart rate while you are sleeping.  Since that's not feasible, take it as soon as you wake up but before you get out of bed (as long as you were not "startled" upon wakening by a loud noise or another person).  This will most accurately represent your resting heart rate.

Feel the beats...take your pulse...apply it to your exercise routines.  You'll see a decrease in your resting heart rate over time as you add more consistent physical activity into your day.  Thump away, beating heart, thump away!!

Time to Get Your Groove On with Zumba!

Zumba Fitness^® is the only Latin-inspired dance-fitness program that blends red-hot international music, created by Grammy Award-winning producers, and contagious steps to form a "fitness-party" that is downright addictive.  Have you tried it yet?

There are a lot of benefits to participating in Zumba.  Since it is a "dance-fitness" class your heart and lungs will reap the benefits.  This aerobic activity elevates the heart rate, burns calories, and increases oxygen consumption.  Also, because it is a weight-bearing activity, your bones and connective tissue will become stronger.  With breaks in the music and dances, Zumba also becomes an interval training method.  Heart rate will lower slightly, then increase as movement increases.

How many calories can you burn in a typical Zumba class?  Just as an example, a 150-pound person can burn more than 450 calories in a 50-minute class at a moderate intensity level.  Obviously the higher the intensity level the more calories burned.  The use of Zumba toning sticks can increase the calorie burn to as much as 1,000 calories!!!

Ready to get moving and have fun?  Come in and try a class at PROMATx Health Club.  Be ready to sweat, smile, and move those hips!!

Intensity...how hard are you working out?

Whether you just started working out or have been working out for some time now, intensity is very important.  There are a few good ways to gauge your intensity (no, the amount of sweat you produce is NOT one of them).  Old school method, which still works just fine, is by measuring heart rate during exercise.  Depending on your goals (i.e., weight loss, cardiovascular conditioning), you can train within your "Target Heart Rate Zone".  This zone is calculated based on your age, resting heart rate, and intensity you should be training. 


Here's what the formula looks like:


(((220 - age) - resting heart rate) * intensity level) + resting heart rate


For example:  a 40 year old with resting heart rate of 60, training at 65% of maximum heart rate (intensity level) --


220 - 40 = 180
180 - 60 = 120
120 * 65% = 78
78 + 60 = 138


138 is the lower end of the target heart rate zone for this person.


Another method is the "Talk Test".  During your workout, you should be able to carry on a light conversation.  If you cannot speak a sentence or two, your intensity is most likely too high.  If you can talk and talk and talk, you are probably not working out hard enough!


How can you increase the intensity during your workout?  Try grouping a few of your exercises together and repeat the sets with little rest (15-30 seconds) in between each set.  Another tip is to add a high intensity cardio move throughout your workout.  For example, jumping jacks, frog jumps, treadmill sprints and treadmill walking at a high incline (6-10%).  There should be very little rest between your exercises.  You want to recover enough to bring your heart rate down slightly but not to a full recovery.  Keeping the heart rate elevated throughout your workout will not only help with weight/fat loss but also provide a cardiovascular workout as well.


Good luck!!