Target Heart Rate. . . . The Myth

I know I'm going to ruffle some more feathers out there by posting this, but hey, I'm here to help you get real information that will help you make choices and take actions that will get results! 

I'm not here to just tell you what you want to hear.  No, I want you to hear the truth, with evidence, and be able to make an informed choice from there.

I realize that will not necessarily make me the most exciting or popular person out there.  But for those brave enough and serious enough about making changes in their bodies, by getting out of pain or transforming their body -- those people will appreciate this post.

I recently received this question that made me realize how many people out there are still using the heart rate info on machines as guides on how to transform their bodies.  So let me give the truth.

In reference to the heart rate ranges posted on exercise equipment.  They identify what your targeted heart rate should be if you want to burn fat, etc. based on your age.  In my case, my heart rate while exercising is ALWAYS higher than that "fat burn" range. I would have to significantly slow down my pace in order to fall within that range.  If my heart rate is not within that range, am I not burning calories efficiently?  Is there a lot of merit to those targeted heart rate ranges?  If I am not sweating, I don't feel like I am working hard. -- Nikkie

Target Heart is highly flawed.  I have personal experience with contacting the user of some of these formulas and they had no real idea why they used them accept to say, "They were the popular tools used at the time".  Guess it really doesn't answer why once they see the flaw they continue to use antiquated information.

To the point.

• Target heart rate is inaccurate for 70% of the population by 10-12 beats per minute.  Not such a big deal right.  But get this, for 30% of the population it's off by 20-24 beats per minute.  That is a big deal.  Knowing which group you fall into can only be found by using your own heart rate monitor.

• The Fat burning zone is supposed be the heart rate range where you will supposedly burn the most fat calories.  Truth is, it cannot predict this.  At best it can only partially suggest a percentage of use of fat, carbohydrates and protein.

• You burn the most fat at rest.  The more intense an exercise is, the more carbohydrates will be used as the primary fuel source.

Low Intensity - 60-65% MHR High Intensity - 80-85% MHR Total Calories expended per min. 4.86 6.86

Fat Calories expended per min. 2.43 2.7

Total Calories expended in 30 min. 46 206

Total Fat calories expended in 30 min. 73 82

Percentage of fat calories burned 50% 39.85%

From The 24/5 Complete Personal Training Manual, 24 Hour Fitness, 2000

I think this chart simply and accurately explains why using intervals (alternating periods of fast and slow) instead of the steady state "fat burning zone" cardio, is the most effective way to shed body fat quickly and effectively.

Slow, steady state cardio just doesn't cut it when it comes to losing body fat quickly and effectively.  Not to mention the wear and tear on the knees, hips, and lower back.

And this is the part that everyone seems to forget so readily -- what happens after that intense exercise circuit you just finished, or that extremely challenging cardio interval session.  There's something called EPOC.  Which basically discusses the amount of calories being burned after an intense session of training that can last up to 3 days later.

You will be burning more calories after intense training session because your resting metabolic rate is higher (you won't get that from "fat burning zone" cardio).  And if you'll remember, when do you use fat as the main source of fuel -- AT REST!

And if that wasn't enough information to convince you, check out this article The Final Nail in the Cardio Coffin pt 2.

Get On Track and Stay on Track!

Mid-Week Motivation: Pizza?

Yes, I'm back from vacation.  Needed the downtime. Definitely feeling refreshed and ready to get back into the thick of things.

Even on vacation I can't seem to escape the marketing machine's grip.  I found some interesting facts about Pizza in one of my "poolside" reading magazines.  At first read I thought, "Wow, this is some good information to consider". But something just didn't seem real.  Then it hit me.

It almost made me pull out my hair, but then I remembered -- I don't have any.

Check out the short video below and see what I mean.

Time to Add Some New Exercises

I know you thought I forgot about you, but I didn't.  Putting the finishing touches on my packing as I am headed out for a much needed week of relaxation.  But I didn't want to leave you hanging without some more fuel for your arsenal.

Since this post is for Friday, that means it's time to share some solid exercises with you to make sure you're ready for the summer weather and lots of activity.

Way too often people believe they have to go to a gym to get a good workout.  The two movements I share with you today prove you don't have to have a gym membership to transform your body.

Try them out and as usual, let me know what you think.

Mid Week Motivation: Keeping it Real

I don't care how you slice it, if you don't make a plan, you cannot effectively achieve any goal!

Yes, it's that simple and the real. 

My commitment to you is to make certain that I share valuable, useable/practical, scientifically reliable information that will assist you in achieving your body transformation goals . . . . .  or any goal for that matter.

I can't express to you the importance of choosing a goal and making a plan to achieve that goal.  Yes, I know I sound like a broken record.  I'd ask you to excuse me, but the truth is, if you're not doing it, then you needed to hear it again.  Hopefully this time you will take it to heart.

I've spent a great deal of time reading and investigating all sorts of self-help books, motivational articles, CD's, DVDs, seminars, etc.

I've taken that information and shared it with my clients for over 2 decades. I've watched carefully at who achieves their goals and who tends to struggle.

You know what they all have in common?

You guessed it, yes, virtually all of the clients that achieve their goals make a plan, and some even utilized my suggestion to use visualization of themselves already achieving the goal.

Why visualization?

Remember last week's post and the term reticular activation.  Well, visualization is another very important aspect of reticular activation. Athletes use it all time to improve their performance on the field.  Seeing yourself already achieving a goal is a powerful tool.

But it all starts with a plan.

Often times clients ask how to make an effective plan.  Here are two very helpful ways:

Daily_Planning

How to squeeze the most time out of your time


And just in case you need some good old fashioned video motivation -- here's one of my personal favorites:

Some Serious Truths, Tips, and Tricks

I know I tend to go on and on about the big marketing machine.  How they are not working towards our healthful improvement, but are in fact leading us astray on many occasions. 

Remember how I frequently comment that they are in business to sell products not improve your overall health.  Check out this article.  It's well worth the read and has some serious surprises regarding what foods claim to be healthy and are not.

Foods With Health Benefits, or So They Say

I don't know about you, but that article was quite a wake-up call about the concerns we all should have about marketing and what they claim.

Switching gears a bit, have you heard about the rising amount of people with Gluten allergies?  You may be affected and don't even know it.  Check out this article to get more info on how you can help yourself.

Belly Fat Caused by Glutens and Gluten Allergies

And lastly, let me share some quick and ready to use tips on how to decrease high blood pressure, bad cholesterol, and blood sugar levels.

Ways to Reduce High Blood Pressure, Bad Cholesterol and Blood Sugar Levels

3 more ways to help you and/or someone you know -- Get On Track and Stay On Track!

Round 2 of Circuits

Last week I shared with you two starter circuits to get you up and running.  How did it go?  If you had a chance to try them out, I'm sure you found they were a bit more challenging than they looked.  But oh, what a great calorie burn.  Putting you one step closer to being ready for summer.

Well this week I want to share with you some intermediate level circuits.  Don't let the length of the circuit or the movements chosen fool you.  I promise they are a great deal more difficult than they appear.  Especially if you're doing them as prescribed.

Except for Jump Rope, each of the movements should be done for 12-15 reps.  Figure 3-4 times through the entire circuit.

Circuit 3
Squats (with flavor)
Lateral Raises
Split Squats
Push ups
Deadlifts
Back (seated row)
Step up to balance and shoulder press
Bicep Curls (dumbbell)
Tricep Push-downs
Jump Rope --- 70-100 times

Circuit_3_Cheat_Sheet.pdf

Circuit 4
Flat Dumbbell Press
Lat Pull-downs
Step-ups
Lateral Raises
Bicep Curls (barbell)
Breast Stroke
Lunges (forward and backward)
Deadlifts
Jump Rope
Tricep (face down on bench -- kick backs)
Split Squat



What you'll notice is that the circuits I have shared with you thus far are largely focused on the primary 6 movements that the human body performs each day.  The goal is to get you very efficient at performing these movement patterns before we take to more complicated movements -- for instance using suspension straps.

My whole concern is that I provide you with foundational movements so you can become solid in them first, and then provide you with more challenging movements in your circuits.

I'm a big believer in progressions -- meaning starting with the basics first and then progressing to more difficult moves.  As I said in last weeks post, all too often people want to do the most visually appealing movements/exercises right off.  That is a recipe for injury.  And when you're injured you can't train.  So let's do this the right way and make sure you get the job done right.

Mid Week Motivation: What Are YOU Thinking About?

I remember an old phrase someone once shared with me that has given me a great deal of insight through the years and I want to share it with you:

"That which you resist persist"

I'm sure there are many different interpretations, but to me the phrase basically means, the more you time and energy you spend on something, often times the more you will experience it.

Think about it for a second.

When something really gets on your nerves, whether it's traffic, a disagreement with a friend or loved one, or a situation at work, have you ever noticed how much time and energy you spend re-playing the event over and over in your head.  And then wonder why the situation seems to continue coming up in your life?

I'm beginning to believe in this world of instant gratification we all get a bit too easily frustrated and distracted when it comes to getting things done.  When a situation doesn't go our way, we spend so much time re-telling the story to anyone who will listen, we constantly replay the event in our minds, and then wonder why we are continually running into these types of situations over and over again.  Why me?  We sometimes ask ourselves.

Maybe a better question is, why are you spending so much time and energy preoccupied with the very thing you don't want in your life?

Be clear, I'm not referring to some new age spirituality, but instead something that we all know as scientifically true .  Remember my post on reticular activation?

Why not try a different approach.  Try spending more time and energy focused on the things you do want instead of the things you don't want.  Yes, it sounds oh so simple, but try monitoring how much time and energy you spend on the things you don't want in your life versus the goals and plan you have to achieve those goals.  Which one wins out?

Here's a simple example I think we can all identify with to make the point more clear.  You've decided you want a certain outfit or a certain type of car.  Ever notice how it seems that every place you look you see that car or a similar outfit?  That's because your mind is tuned into that stimulus and has increased your awareness of it.  It's an oversimplified example but I think you get the point.

If you're sincere about wanting to transform your body, get out of pain, or just improve your day to day experiences, start paying attention to how you spend your energy and what you let affect your thoughts and grab your attention.

Need a little help nailing this down?  Check out these two:

Liberate_Yourself_from_the_Opinions_and_Judgments_of_Others.doc

Eradicate the poison that kills dreams

The bottom line is, if this year is going to be better than last year, you have to be better than last year.  Start paying attention to how you spend your time and energy. 

Now Go Out, Practice, and Get It Done!

More Tips, Tricks, and Truths To Get Real Results!

It seems like every time I turn around there is yet another pseudo-science article out that just doesn't seem to hold water no matter how you try to look at it.  I mean really now, if taking a magic pill or wearing special shoes actually worked by themselves why do we still have a climbing obesity rate?

Marketing is to sell products, not results. 

And yes, I do realize these infomercials show supposed results from real users of the product.  But let me assure you, just using the product was not the only modification they made to get those results.  Need an opinion other mine?  Check this out:

Fat Burning Myths Exposed

Over the years, I've read my share of articles when it comes to losing weight.  We all know the calories in versus calories out theory.  But I think this next link has hit on something very important and deeper than just the same old run of the mill approach.

The Real Reason You Can't Lose Weight

And finally, as you'll recall last week when I shared with you how belly fat actually can be more dangerous to your health than fat being stored elsewhere on your body. This article takes it one step further and gives you 12 ready to use steps to cut your cancer risk now!

12 Easy Ways to Slash Your Cancer Risk (and Your Waistline)

So there you have it.  More Tips, Tricks and Truths to help you get healthier and achieve that summer body before the warmer weather gets here.

Get On Track and Stay On Track!

Time To Take It Up A Notch -- Circuits

Well over the past year I've shared a wealth of information on how you can take yourself from OK to excellent. 

You've got a do-it-yourself exercise kit, plenty of core exercises to get that midsection in shape, and a boatload of lower back stretches to make sure you stay pain free. 

But looking over all of this I realized there is one important component still missing -- circuits.  I mean it's all well and good to have lots of movements to keep yourself out of pain, but how do you put it all together to take yourself to the next level -- right?

Well this month I will share with you some circuits you can do on your own, typically with minimal equipment, to make sure you'll have your body transformed before the warm weather officially arrives.  Keeping in line with how you should train, I will start off this week by providing you a couple of basic circuits to get you started.  Then each week move up the ladder of difficulty.

Don't make the mistake I see so many people at the gym make, trying to do the most difficult exercises they can find, just because they saw someone with a great physique doing them.  Start off easy and then progress to more difficult movements/exercises.  And most importantly to remember when it comes to doing circuits -- it's not the movements, but the sequencing of movements that's really the secret.  What order you place your movements/exercises is really the key to getting a good workout.

Here are your first two circuits to get you started:

Circuit 1

• Squats (with flavor -- on my you tube channel)

• Rear Deltoids

• Lunges (back) (you tube channel)

• Bicep Curls (dumbbell)

• Deadlifts (you tube channel)

• Triceps

• Y, T, M (see link to website below)

• Lunges (back)

• 1-Arm Row

Circuit 2

• Squat (with flavor -- on my you tube channel)

• Chest Press (dumbbell)

• Rear Deltoids

• Lunge (back) to Bicep Curls

• Deadlifts

• Triceps

• Pull-Ups

• Lunge (back) to Shoulder Press

• Breast Stroke (see you tube channel)

• Jump Rope (60-100 times around)

Circuit_2_Cheat_Sheet_--_Blog_Post_5-6-2011.pdf

Each of these movements should be done for 10-15 repetitions.  And as is consistent with a circuit, move from one exercise to the next, until the entire circuit is completed.  Take a 2-3 minute break and start the cycle over again.  Do this for 2-3 times through the entire circuit.  Depending on your fitness level, figure 2-3 times per week should give you quite a workout.

Don't forget to check out my You Tube Channel, or the Rehab Section of my website, if you need a video reminder of some of the movements.

Let me know how these work for you.

Mid Week Motivation: First Things First

Just Do It!  We all know the slogan.  And we all know what product it belongs to.  Truth be told, those three words say tons about how to get anything accomplished in life.  Just Do It.

Just getting in there and doing it has its merits without a doubt.  But it's been my experience that it's often times challenging to just do it when you don't have a decent grip on the present state of affairs -- work, family, personal responsibilities.  Part of being able to Just Do It, has a great deal with being able to see yourself doing it.  And it's been my experience that it's awfully hard to see yourself doing anything if you're constantly feeling overwhelmed.

So first things first shall we.

Let's first get you to a mental space where you can start seeing yourself just doing it. 

And the first step in the ever changing, fast paced, immediate gratification world, is to get your stress under control.  Yeah, Yeah, I know, everyone is stressed out beyond belief.  But if you're going to change your present circumstances you're going to have to get your stress under control.  Otherwise you're just running in a circle and not making any progress.  And that's no way to live your life.

So to get you started, let's have you start by practicing these 3 everyday, starting now:

Three_Rules_For_Turning_Stress_Into_Success.doc

OK, so you'll start practicing those 3 starting today.  But let's be honest, just getting your stress under control is easier said than done -- right?  I mean you can say all the affirmations you want, listen to your motivational CD's in the car on the way to work all you want, but if you don't actively apply what you're learning, it's just a process of going through the motions. 

No, you'll need one more vital tool if you're truly going to get your stress under control and be able to see yourself just doing it.

LEARNING_FROM_YOUR_MISTAKES.doc

Motivation is great!  Heck, that's why I spend each Wednesday giving you tools to use to keep you on track and moving forward.  But giving you tools is only as good as you are ready to apply them. 

Think of it this way. You can't grow a garden if you don't first prepare the soil -- right.  You first have to get rid of all the weeds, turn over the soil so it's soft and ready to nurture the seeds you plant.  Otherwise you might as well try planting a garden on concrete for all the good it will do you -- make sense?

So first things first.  Get your stress under control, learn from your mistakes, and as you're practicing these tools (see how I'm preparing you for the seeds of your own greatness), then you'll be ready to envision yourself doing or achieving the goals you have set for yourself.

You have the tools --

Now Go Out and Get It Done!