The key is to maximize your workouts. To do this,
you will need to push yourself to the point that your body is working as hard
as possible without putting yourself at risk for injury. How can you do this?
With a simple heart rate monitor.
Read on to see how you can make use of a heart
rate monitor, and take heart because better workouts are on the way!
Why It Works
Your heart plays an essential part in your
health, well-being, and ability to stay alive. When your heart is working at its
perfect tempo, you’re able to burn the most amount of calories and feel your
best when you work out. Having a hard time figuring out just how hard and fast
to push yourself during a routine? A heart monitor is there to help.
How to Use It
Once you’ve got a heart rate monitor, all you
have to do is strap it on your wrist, start working out, and it does the rest.
When you’re pushing yourself in the gym or on a run and are feeling good, check
the monitor and take note. That is where you want your heart rate to fall in
the future. It’s your heart’s sweet spot.
Actually, it’s a good idea to toss on your heart
rate monitor when you’re not working out. Wear it while you’re going through
your daily routine—working, eating, going to the store. This gives you a
baseline to see how hard your heart works normally. So when you start
exercising, you should see a sizeable change in your heart rhythm.
With the heart rate monitor on, you can quickly
find your lactate threshold or redline. This is when your body switches from
using mostly oxygen to using mostly glycogen during high-intensity exertion.
You could go to an exercise physiologist and pay for a special test to find
this out or simply note at what point in your workout you're unable to talk
without breaking up the sentence and your breathing rate suddenly increases. At
this point, your pace is comfortably hard and does the most good for your
health. Look at your heart rate. Keep that in mind for the next time you work
out.
Watch It Change
As you know, the goal of regular exercise is to
beat your body into submission so that it is constantly improving. When you do
this, your heart rate does something funny. It actually beats slower. With a
heart rate monitor, you can actually monitor your overall fitness progress by
watching your beats per minute drop. The change will take time and may never be
dramatic, but as your body grows more accustomed to being worked hard, your
heart doesn’t have to exert itself as hard as it once did, because it knows
what to do and is more efficient at doing it.
Not seeing your heart rate drop? Keep working at
it and stay focused on your heart rate. If it starts jumping above your sweet
spot, slow down. You may hunger to push your body beyond your heart’s comfort
zone, but if that means sending your heart rate into outer space, don’t do it!
Take It to Heart
Information is only useful if you use it. Once
you learn your ideal heart rate, pay attention to how fast your heart is
working during your routine. Then do whatever it takes to get your heart there
and stay pumping at that pace until your trainer says to call it a day.
If you’re not interested in knowing your heart
rate, no problem. Heart rate monitors aren’t for everyone. Just be aware of
other signs that indicate whether your body can be pushed a little harder, is
operating at peak performance, or needs you to back off. And if you have
questions, remember, we’re here to help you meet your fitness and weight loss
goals.
Call or email today to get started on a fitness
program that will quickly bring you to your goal.
An excellent exercise choice to make is to start
one of our fitness programs!
Boost Healthy Eating Choices
In order to make healthy eating choices a
no-brainer, empty out your kitchen of any and all junk food items. Throw out
the processed, sugar-filled and carbohydrate-rich junk food items that have
been contributing to your weight gain.
Now replace all of the junk items with healthy
replacements. Whole, fresh food items like fruit, vegetables, lean protein,
eggs, seeds and nuts. The closer an item is to its natural state, the healthier
it is for you. Stay clear of “health food” that come packaged and processed.
Fennel, Celery and Green Apple Slaw
Here’s a light and refreshing salad that’s filled
with healthy fiber. Fresh tarragon, fennel and lemon juice lend vibrant
flavors, eliminating the need for fattening, store bought salad dressing. Serve
alongside a portion of lean protein for the perfect, fitness approved meal. Servings: 2
Here’s what you need:
•
2 Tablespoons olive oil
•
1 Tablespoon Apple Cider Vinegar
•
1 Tablespoon fresh tarragon, minced
•
1 teaspoon lemon juice
•
zest from 1 lemon
•
2 celery sticks plus the leaves
•
1 fennel bulb, plus the fronds
•
1 green apple
•
dash of salt and pepper
1
In a small bowl combine the oil, vinegar,
tarragon, lemon juice and zest. Set aside.
2
Using a mandoline slicer on the thinnest setting,
thinly slice the celery, fennel bulb and green apple. Place in a medium bowl.
Chop the celery leaves and fennel fronds and add to the bowl.
3
Toss the salad with the dressing and season with
salt and pepper. Enjoy!
Nutritional Analysis: One
serving equals: 219 calories, 14g fat, 192mg sodium, 23g carbohydrate, 7g
fiber, and 3g protein
Call today for a consultation and assessment!
Phone: 219-548-3480
Web: Pumpsfitnessinc.com
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