Fabric Friday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Friday December 28, 2012

Food To Chew On:

Friday – the Norm for Now

Proverbs 2:6 (KJV)

 For the Lord giveth wisdom: out of his ationship cometh knowledge and understanding.

Thought For The Day:

What is God saying to me about His desires for my future- in my personal life, my relationship, my service to others? What’s keeping me from starting now?

Fabric Friday, I had read something that was so profound I thought I would share it with you.

Always remember you are Braver than you Believe

Stronger than you Seem

Smarter than you Think

&

Twice as Beautiful You’d ever Imagined.

So that is the “Fabric” That You are made of. We are here to

encourage you with HHWN. J

Start Exercises For The Elderly and Seniors Now

Method 2: Rate of Perceived Exertion:

Don't like the previous heart rate method?

Too complicated?

Want an easier way to tell how hard you are working during your workout?

An easier method is to just rate your feeling of how hard you are working on the 6 to 20 scale.

This is called the "Borg Scale of Perceived Exertion."

• 6 No exertion at all

• 7 Extremely light

•8

•9 Very light

•10

•11 Light

•12

•13 Somewhat hard   "TRAINING RANGE"

•14

•15 Hard

•16

•17 Very hard

•18

•19 Extremely hard

•20 Maximal exertion

For most older adult exercisers, you can work in the "somewhat hard" range which is 12 to 14.

Give it a try… it actually works quite well.

 

Getting the Most Out of Your Cycling Class

 Cycling classes (especially Spinning classes) have been enjoying a resurgence in popularity in gyms and fitness centers recently, and with good reason. Cycling not only increases your cardiovascular endurance, it also works out your leg muscles much more than other cardiovascular exercises. A cycling class is a great way to burn calories and improve muscle tone in your lower body!

Benefits Of Cycling Classes Over Other Cardiovascular Exercises Compared to some other forms of cardiovascular exercise, such as jogging, cycling is a very low-impact exercise. Jogging, especially if you are jogging on a treadmill, can place excess strain on your ligaments and joints; it’s not uncommon for joggers to suffer debilitating foot and ankle injuries if they over-train.

 Cycling, conversely, is very gentle on the joints and ligaments in your lower body. This is incredibly important for people who have already suffered injuries to their knees or ankles in the past, as high-impact exercises can aggravate these injuries. To avoid the risk of having your fitness goals derailed by sudden injury while working out, you should stick to low-impact cardiovascular exercise such as cycling as much as possible.

A Healthy Menu For

Friday

Breakfast

 Scrambled Eggs Rancheros on whole-wheat toast with salsa, black beans, onions and mozzarella

 363 calories, 12.7 g fat

Lunch

Black Bean–Almond Pesto Chicken with precooked brown rice, zucchini and tomatoes 

516 calories, 19.2 g fat

Snack

 Nonfat plain yogurt (6 oz) drizzled with 2 tsp honey and topped with 1 tbsp chocolate chips; 1 orange

 251 calories, 3.7 g fat

Dinner

 Oven-Baked Fish and Sweet Potato Fries with salad

 Nuke an extra sweet potato to use for tomorrow's lunch.

 526 calories, 10.6 g fat

Drink

 White wine (4 oz.)

 96 calories, 0 g fat

Dessert

 Chocolate-Covered Strawberries (2) with slivered almonds

 201 calories, 14.2 g fat