Enjoying A Healthy Lifestyle with
Bryant and Anita Hewitt
Wednesday,
May 15, 2013
Food
To Chew On:
Wednesday
– The Anchor Behind the Veil
Hebrews
6:19 (NKJV)
This hope we have as an anchor of the soul,
both sure and steadfast, and which enters the Presence behind the veil,
Thought
For The Day:
Prayer
in the Presence gives hope for the storms of life….. ~Amen~
Good
Day Family…. Today is Wiggle Wednesday, do you know you can wiggle your way to
fitness? Just by moving more …. Whatever your range of movement is… So Let’s Get Our Wiggle On with HHWN!!! J
Elderly
And Senior Endurance Exercises Improve Your Heart Health
Pick
one that will work for you and your situation
Method
1: Maximum Heart rate: This method is the most precise when finding your
training zone for your endurance exercises, but can be the hardest to learn.
Take
a breath... and see if you can follow along...
• A
good range for the typical senior exerciser is between 60% to 70% of your
maximum heart rate.
• To
find your maximum heart rate, subtract your age from the number 220.
• This
is your maximum predicted heart rate for one minute.
• For
example, let's say you are 75 years old.
• 220
- 75 = 145 beats per minute.
• 145
is the maximum your heart can beat in a minute.
• 60%
of 145 = 87 beats per minute (low end of range)
• 70%
of 145 = 101 beats per minute (high end of range)
• Therefore
your training zone is 87 to 101 beats per minute.
Since
it is impractical to count your pulse for 60 seconds you can take a ten second
count and multiply by six.
A
75 year old man needs to exercise between 14 and 17 beats when counting for 10
seconds.
• 14
beats in 10 seconds is your low range.
• 17
beats in 10 seconds is your higher range.
Review
the 10 second counts so that you don't have to do math in your head while
exercising. Slow down for the pulse count but keep your legs moving.
It
is usually better to take your pulse at your wrist (radial artery) instead of your neck ( carotid artery).
It
is possible to press too hard on the carotid artery which could cause slowing
of the pulse. It is a good idea to take
your pulse:
• Take
your pulse at approximately 5 minutes into the exercise.
• Take
your pulse again at approximately 10 minutes into your endurance exercise or
after the hardest part.
• Take
your pulse just after your cool-down.
•Wow..eeeehhhh!...,
I know this sounds complicated..... but once you find how many beats per 10
seconds you need to have.... you are done!
Keep
Fit, Enjoy Flexibility and Fast Track Your Career in Fitness
Since
this all sounds great, you must be thinking but how can I get started? Well as mentioned, the best way forward is to
choose a fitness school that you can trust and enrol yourself in a course that
will kick start your career in fitness. It’s very important to learn the ins
and outs of the occupation, methods of instructing and leading people as well
as the obvious; great exercise techniques and programs. A great way to choose a
fitness school is to read through their testimonials, have a look through their
website and pick up the phone to talk to someone about your future aspirations.
It’s
never too late to make a change and start living the life you always dreamed
of. A career in fitness offers job satisfaction, flexibility and of course the
perfect way to maintain your physical and mental health.
A
Healthy Menu
Day
Three
Repeat
the cereal breakfast, but have a sliced small banana in place of the berries.
For lunch, stuff a whole-wheat pita with 1/4 cup of hummus, 1/4 cup of feta
cheese, sliced cucumbers and sliced tomatoes. At dinner, stir fry 3 oz. of
shrimp with 1 cup of snow peas and 1 cup of sliced carrots. Have over 1 cup of
brown rice. For your snacks, have 1/2 cup of low-fat cottage cheese with 1/2
cup of drained, canned pineapple and later, have 20 almonds.
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