Archives July 2017

Ways to Maintain a Safe Heart Rate Range During Exercise

maintain a safe heart rate range

Getting to the right heart rate during your cardio workouts is the key to improving your health and stamina while also losing weight by burning the optimal amount of fat and calories. But you need to reach that target heart rate in a safe way, so keep reading for a few ways to maintain a safe heart rate range during any exercise.

Get a Heart Rate Monitor

First off, the easiest way to keep track of your heart rate, without having to check your pulse manually and do the math to count your beats per minute, is by purchasing a high quality heart rate monitor. This should be comfortable to wear during your workouts, and it will give you an easy and quick reading of what your heart is doing.

Know What Your Target Heart Rate Is

Even if you have a heart rate monitor, you will need to know what your target heart rate is in order to determine if you are able to maintain a safe heart rate or not. A simple way to calculate your target heart rate is by doing some easy math.

To determine what your maximum heart rate is, simply subtract your age from the number 220. That will give you the beats per minute that you should not exceed.

To get your target heart rate number, you need to dive into percentages, as a target heart rate is anywhere from 50-85% of your max heart rate number. So you would get a range and try to stick to that range throughout your workout.

Ease into It

Although the goal of your workout is to reach your target heart rate range, you don’t want to push your body into it too quickly, as that could cause strain and stress on your entire body, including your cardiovascular system. Instead, ease into your workout with a warm-up and then progressively make it more intense as you raise your heart rate gradually.

Once you reach your target heart rate range, you can maintain it by keeping the same level of intensity, but if you see that you start exceeding that safe range, you need to take a step back and ease up on the intensity again.

As you start to nail down the basics, it will become easier to maintain a safe heart rate during every workout routine. And doing so will ensure you are getting the most out of your exercises and really doing a good thing for your heart.

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Intense Craving Causes and How to Make Them Stop

Intense Craving Causes and solutions

Whether or not you’re trying to lose weight, the irresistible urge to eat the wrong foods can be bad for you. By understanding intense craving causes you can help yourself to stop them from happening in the first place, or at least overcome them in the healthiest possible way.

Getting to know the biggest intense craving causes arms you against them in a very powerful way. It helps you to narrow down the culprit and to shut it down before it can do any damage to your current waistline or your attempt to lose more weight.

Consider the following top intense craving causes so you can know how to make them stop:

• Low serotonin levels – Serotonin is a neurotransmitter – that is, a brain chemical – which is primarily produced within the gastrointestinal tract. As a result, it has a direct link to the mood, digestion and even the appetite. Consuming carbohydrates like sugar can give our serotonin levels a temporary boost. Therefore, when serotonins are low, our brains can send us huge carb cravings to overcome it. Unfortunately, that’s not the best idea for weight management. If you’re craving something sweet, skip the candy bar. Instead, grab a handful or two of your favorite berries or even a square or two of very dark chocolate (at least 70 percent cocoa). This will give your body the boost in needs without overloading your calories.

• Emotional triggers – This cause is huge and can occur regularly throughout the day if you’re not careful. Because it can be caused by anything from boredom to excitement and from sadness to low self esteem or even poor body image, you can find yourself starving for foods you don’t want or need virtually all the time. Overcoming this one can be a challenge, but consider some positive self talk, regular hydration, meditation and yoga. Don’t forget to try to get a good sleep at night, too, as that can go a long way toward emotional control.

• Leptin resistance – Leptin is a hormone naturally produced by your body. Its main job is to tell your brain when you are full so you don’t feel hungry anymore. However, when your body has stored too much fat, the leptin hormone may not function as it should. This can cause you to feel hungry much more than you should. Overcome leptin resistance by drinking lots of water and eating regularly. Have a mid morning and mid afternoon snack, as well as an evening one if you feel you need it. Just make sure you’re choosing foods that are high in fiber, nutrient dense, low in calories and that possibly contain protein, too.

 

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What You Need to Know About the 80/20 Diet

About the 80-20 Diet

As you learn about the 80/20 Diet, the first thing you’ll discover is that it began in the form of a book written by Teresa Cutter. It was created to provide dieters with an eating strategy to which they’ll adhere for six days per week. This means that 80 percent of the time, you’ll be eating according to the plan. The remaining 20 percent of the time – that is, one day per week – you’re allowed to eat pretty much whatever you want, within reason.

That said, what you should know about the 80/20 Diet day off is that you have freedom and flexibility but not as much as you want of anything at all. To help guide dieters to eat the right foods according to the rules of this strategy, the book provides more than 130 recipes. Dieters aren’t required to eat all those meals, but the recipes can help them to learn how and what they should be eating.

Another important point about the 80/20 Diet is that the author herself is a known chef and nutritionist, is considered to be among the leading healthy cooking authorities and is an Australian personal trainer. That said, just because the author knows what she’s doing in terms of nutrition, it doesn’t necessarily equate to a program that will motivate a dieter to take action and stick to it.

It is in that area that this diet falls short for many dieters, according to the customer reviews posted on sites such as Amazon where the book is sold. They suggest that despite the considerable amount of information provided within the book, it doesn’t offer the user the drive to adopt it into his or her life.

Moreover, while the book does provide information and recipes, it does not translate that information into usable step-by-step guidance that would provide dieters with the method they need to follow to use it. Without turning the information in the book into lessons and instructions for the dieter, most dieters won’t have the motivation or ability to apply it properly.

Furthermore, a closer look at the recipes provided in the book, it’s clear that this diet is based on the use of nutrient dense, whole foods. This suggests that the focus is on balanced nutrition, not just weight loss, but it also doesn’t take into account that the ingredients may be more expensive than many families are used to spending on their weekly grocery bills. This was a common complaint among the reviews left by customers who had purchased and read the book.

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