Skip to main content

Health and Fitness



Tapping your aerobic capacity requires a very specific form of training. First, its advisable to wear a heart-rate monitor. Then warm up gradually to reach your optimum aerobic training zone. 

 Your warm-up will accomplish at least two things: 1) You will be gradually mobilizing the fatty acids stored throughout your body to your bloodstream so that you use your fat instead of your vital blood sugar. This is critical. If you don't warm up, you may exercise aerobically, i.e., with oxygen in the cells, but not burn the fat. 

 During warm-up, you should count your heart rate at 50 percent of the maximum using the standard method of calculation. 2) You will prevent cramping. This warm-up period should take about fifteen minutes. This allows your body to gradually distribute blood to those areas that need it rather than immediately diverting it from vital organs - a critical distinction to make sure that your workouts build health and fitness without injuring your system.

 Second, exercise within your aerobic training zone for at least twenty minutes, ideally working up to thirty to forty-five minutes. 

 The best way to find your optimal training heart rate is to apply the following formula:

           COMPUTING YOUR IDEAL  HEART RATE*

 180 - your age = your ideal heart rate (the rate at which you can exercise aerobically before going anaerobic).

 If you are recovering from a major illness or are on medication, subtract an additional 10 points.

 If you have not exercised before, or have an injury or are gearing down in your training, or if you often get colds or flu or have allergies, subtract 5 points.

 If you have been exercising for up to two years without any real problems, and have not had colds or flu more than once or twice per year, keep your score the same.
If you have been exercising for more than two years without any problems, while making progress in competition without injury, add 5 points.

 Before beginning any program of physical exercise, consult your physician.

 Third, take twelve to fifteen minutes to cool down appropriately by walking or  some other form of mild movement. In this way you prevent your blood from pooling in your working muscles.

 If you abruptly stop movement after exercise, there is no way for the blood to be returned for cleansing, reoxygenation and redistribution. It will stay in the muscle, engorging it, and increasing toxicity in the bloodstream.

Comments

Post a Comment

Popular posts from this blog

The Magnificent Obsession - Creating A Compelling Future....

GIANT GOALS PRODUCE GIANT MOTIVATION So often, people ask me, "Where do I get my energy? With all that intensity, no wonder you're so successful. I just don't have your drive; I guess  I'm not motivated. I guess I'm lazy." My usual response is, "You're not lazy! You just have impotent goals!" Frequently I get a confused look to this response, at which point I explain that my level of excitement and drive comes from my goals. Every morning when I wake up, even if I feel physically exhausted from a lack of sleep, I'll still find the drive I need because my goals are so exciting to me. They get me up early, keep me up late, and inspire me to marshal my resources and use everything I can possibly find within the sphere of my influence to bring them to fruition. The same energy and sense of mission is available to you now, but it will never be awakened  by puny goals. The first step is to develop bigger, more inspiring, more challenging ...
Post a Comment
Read more

Maintain your wealth

The only possible way to maintain wealth is to pick a specific percentage of your income that you will invest each year up front. Now, many people know this,we've all heard about the virtues of saving a minimum of 10 percent and investing it. But very few people do it- and interestingly enough, very few people are wealthy. The best way to insure that you'll be able to maintain your wealth is to have 10 percent taken out of your paycheck and invested  before you even see it. To maintain your wealth, you must take control of your spending. But don't develop a budget. develop a spending plan. Truly, if a budget is done effectively, it is a spending plan. It's a means for you - or if you're married, you and your spouse - to decide what you want to spend money on in advance rather than get caught up in the moment. Too often opportunities come up and out of a sense of urgency we make decisions that later  on we regret.  Unfortunately most peopl...
Post a Comment
Read more

What Do You Want.....

Most of our emotional responses are learned responses to the environment. We've deliberately modeled some of them, and stumbled across others. Simply being aware of these factors is the foundation for understanding the power of state. Without a doubt, everything you and I do, we do to avoid pain or gain pleasure, but we can instantly change what we believe will lead to pain or pleasure by redirecting our focus and changing our mental-emotional -physiological states.  A state can be defined as the sum of millions of neurological processes happening within us- the sum total of our experience at any moment in time. Most of our states happen without any conscious direction on our part. We see something, and we respond to it by going into a state. It may be a resourceful and useful state, or an unresourceful and limiting state, but there's not much that most of us do to control it. Have you ever found yourself unable to remember a friend...
Post a Comment
Read more