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| Physical activity is one of life’s most individual pursuits. Still many people have found they work out better with others so they can get on the spot feedback and motivation for the fitness efforts. When you use the heart rate monitor it doesn’t matter if you are working out alone or with a group. You now have an extremely reliable precise source of feedback. When you exercise at a level too intense you go from aerobic fat burning into anaerobic crab burning. |
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| A heart rate monitor provides a seamless link between your body and mind. No more guessing about your exercise intensity or stopping in the middle of an aerobic session to search desperately for your pulse. You can just train so much more efficiently. You will be able to enjoy your exercise more and more efficiently achieve your fitness goals. The receiver goes on your wrist. The transmitter strap picks up a heartbeat by sensing the small electrical charge that goes through your body caused by your heart contracting. A small radio transmitter to a very strong receiver in the watch transmits the heartbeat. Inside the watch a computer chip processes the information and your heart rate is displayed on the screen. Wear your heart rate monitor when you first wake up in the morning and note the number …this is you’re resting heart rate. It is the number of beats per 60 seconds before you get out of bed. Your ambient heart rate is the number of beats per minute your heart contracts when you are awake but in a sedentary and stationary position. Like sitting down and relaxed. Your maximum heart Rate is the max. Number of beats your heart can contract in one minute. Limits are the dividing lines of a heart zone; the top is the upper limit, the bottom is the lower limit. These limits are used to keep you in your most efficient fat burning zones. |
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| Workload is the key to fitness. We call it F.I.T. Frequency -how often you exercise
Intensity --how hard you exercise?
Time-how long you exercise All three combine to give you “workload” The latest research shows intensity to by the most important. Interestingly most people tend to exercise with too much intensity. Actually the easier you go starting out on an exercise program betters the odds that you will be exercising on a regular based after a few months. |
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| The intensity of your workout is measured by your heart rate. Your maximum heart rate is a number that is unique to you, and may decrease slightly as you age. Use the highest level you have ever reached on your monitor as your Max. H.R. If you don’t have a monitor try a stress test. Or a less efficient determination is 220-age. Mine would be 220 –30= 190 |
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| Beginners try to train with us 4 days a week at the Healthy Heart Zone (50-70% of max.) 3 of those days should be at the 50-70% range but the fourth day should be in the Fitness Zone (70-80% of Max.) Gradually increase the amount of time you are training in the fitness Zone. Until you are spending all of your 4 training days there. Then I want you to add training day or go up to the Performance Zone (80-100% of max.) one day a week. |
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| Always warm-up easy activity for 10-15 minutes at just above your ambient heart rate. (walking pace) Main workout should be 20 min. or more in your target zone. (You can increase this by 5 min. a week until you are comfortably working out for 45 min.) Cool down easy activity for 10-15 minutes just above your ambient heart rate. |
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| In scientific research interval training has been shown to increase your metabolism post exercise much more than when you do steady state cardio. Steady state cardio is what most people usually do-keeping a certain pace going the entire time, like 6 dots up on the stairmaster or a 4.6 pace on the treadmill. Doing interval training can elevate your metabolism for 12 hours or more. When you just do steady state cardio, which is the majority of what people do, your metabolism stays elevated for maybe half an hour afterwards. |
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| Long slow distance aerobic exercise is commonly recommended to women because a high percentage of fat is burned in this type of training. However, if you do the numbers, a high intensity workout burns more calories even though a lesser percentage of those calories come from fat, in the end, the total fat calories burned are about the same. |
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Intense interval training boosts your metabolism postexercise; elevated metabolisms burn more calories. To lose a pound of fat, you need a deficit of 3,500 calories. If you are burning more calories through interval training, and you are eating the same amount as you were, you’ll have a net decrease in calories, which will contribute to fat loss.
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| To lighten your load do Boot camp. You’ll do cardio and weights in the same workout, all the while keeping your heart rate up in your target zone. The cardio consists of interval training, wherein you alternate intense periods with slower recovery modes. In between cardio sessions you do a weight circuit which means going from one exercise to another with no rest in between and using compound movements to incorporate the maximum amounts of muscle action at once. |
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| Most of us are guilty of either undertraining or overtraining- either way results are hindered. If you have been undertraining a heart rate Monitor will zip you into shape and you may be surprised by how hard you can actually work…without pain or discomfort. You may even start to experience the exercise high form endorphins that come with a certain level of intensity. If you ‘ve been overtraining you may feel fatigued. Lack energy to exercise and you put yourself at risk for injury and sickness. You will discover that an effective workout doesn’t necessarily include pain, and your overachieving self will have that beeping buddy to keep you in the proper zone, |
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I know we have always been taught “No Pain No Gain”. Certainly for competitive world competition level sports this may be true, but for the average person, less pain means more gain because you’ll actually stay consistent with the exercise program and, by monitoring our heart rate, you’ll burn more fat and calories more efficiently.
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| For our boot camp and Powerblock workouts you’ll workout between 55-75% of your maximum heart rate, depending on your level of fitness. Beginners need to stay in the lower range, and gradually work up to higher levels. To determine the range first subtracts your age from 220, that gives you your approximate maximum heart rate. Beginners multiply your Max. Heart rate by .55 and .65 to find your lower and upper limits. Intermediate/advanced multiply your max. Heart rate by .65 and .75 to find your lower and upper limits. And by the way if you are pregnant, out of shape, or have any chronic illnesses, check with you doctor to determine appropriate workout intensity. |
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| If you are a beginner work out at about 55% of your max. HR rate for the warm-up and recovery cardio sessions: otherwise work at 65% of your max. For the faster intensity session’s beginners will work at 65% of Max; otherwise go up to 75%. |
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| Americans are way too obsessed with physical appearance. We obsess about our stomachs, breasts, and butts, and spend billions on liposuction, and weight loss pills. We think if we are skinny and look good we will be happy….wrong. As a bodybuilder I understand all too well what it is like to focus compulsively on this or that body part to try to create perfection. Now do me a favor and look at all those celebrities who you think are really leading great lives? Not many! Usually you see news about celebrities and drug or alcohol clinics, divorce, even death ….So…. Why do you want to be like these “superstars”? What do they really have to teach us about being successful, and healthy? Maybe the problem is they are not focused and chasing too many dreams at once. The true answer to success is in Your Own Focus. If you chase two rabbits both will escape. So chase one at a time and you’ll reach your goals…step by step on Gotta Sweat. |
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| 60% of American women do not match the cover girl ideal and are a size 12 or higher and almost 50% are size 14 or above. Since stress causes our bodies to store more fat, let’s not make it worse by stressing about these numbers. 33% of the American population is overweight today compared to only 25%, 20 years ago. So where is all this obsessing getting us? Nowhere but with bigger waistlines and higher bodyfat percentages. Now listen to this. The Wall Street Journal asked both men and women “Would you like to weigh 15 lb. less or live 5 years longer?” The majority of the men wanted to live longer but the majority of the women wanted to weigh less. Can you believe a person would choose death over weighting a little less. This absolutely distorted view about our self-image is carried into all of our relationships, from family to coworkers. Isn’t it time we all take a good look within and find our true beauty … from the inside out. Now is the time to quit obsessing and start living. |
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| Let’s take a look at ourselves through a camera on a tripod. This is our “ self image camera”. Remember how well you balance the tripod will determine how clear we see ourselves through the lens. One leg represents the BODY. (All the fun and fitness, vacations, diet you do for yourself….) Leg two represents the MIND. (Your daily life, including work, family, friends, school, responsibilities.) The third leg represents the Soul. (the way you nurture your inner self, how you relax, your spirituality, do you meditate…) If it’s all not in balance the picture of your self-image is horribly out of focus. Oftentimes men have too much focus on their mind and neglect their body , and women have too much focus on their body and neglect their soul. We all need to correct this imbalance. That’s what underlies our bad eating habits and the rest of our insecurities. Only when your mind and body are working together as a Mind /Body unit will you achieve lasting health and fitness. Gotta Sweat will help you balance your tripod. |
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| Have you ever wasted a lot of time in the past listening to negative people whining about why their lives are so miserable…or maybe even been that person? Or have you ever become so used to your own self-pity – the I shoulda, I woulda, and I coulda conversations with yourself, that you have come to expect excuses? Have you gotten sick of seeing your good intentions and motivation go down with the drain right when you thought You had it going again? Well, many times the difference between success and failure is doing something nearly right …or doing it exactly right. In other words if you are going to put forth the effort you will get better results if you do it the right way! Let’s do a little Gotta Sweat bonding here and get our intentions RIGHT. Repeat after me this LIFEBALANCE mission. I can find the true me and move powerfully into the new life I will begin to create for myself today ,right now… simply by adding moderation and balance. |
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| Why do people look at life as something they have to endure until something better comes along? Life may be challenging but challenges should be looked at as stepping stones in the never-ending creation of who we are. We’ve all had our own share of challenges. They told me I would never be able to walk again. They told me I would die if I carried a baby. I don’t view these challenges as some people might …as punishment. Instead I look at them as just part of life’s confusing action-packed adventure that I don’t always have control of. There are always ways to work around any set back…if it is that dangerous to carry a baby, then adopt…big deal. Life is to feel great about you and live each day to it’s fullest. Quit just surviving each day and start living. Remember what your 100 year old grandma said, ”I stayed up too late a few too many times, I had my share of greasy pizza and beer, an occasional piece of chocolate, but most of all I had a lot of FUN” Never let defeat have the last word. |
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