Fitness, Personal Training, Health and Weight Loss Blog

Archive for the ‘Heart Health’ Category

Research shows that high-intensity interval training is superior to aerobic exercise for fat loss and improving fitness. Performing intervals can increase your aerobic fitness, since it trains your muscles to work harder and produce energy faster so that means you’ll be able to run faster and longer. Perform the following workout one or two times per week, in addition to your regular training.

Exercise intensity can be measured via heart rate. The target zones for this workout can be calculated by subtracting your age from 220 then multiplying x .85 and by .65.

For a 50 year old 220-50=170. 170 x .65= 110  170 x .85= 144

Beginner Interval Workout

Work = 15 seconds 85%     Recovery= 45 seconds 65%

Advanced Interval Workout

If you are a healthy, experienced exerciser:

4 minutes at 85% of your maximum predicted heart rate (220-age)

2 minutes 70% of your maximum predicted heart rate (220-age)

Repeat 5 times.

In a study, training increased VO2 max by 13% and skyrocketed whole body fat burning by 36%. And this is only after 7 interval training workouts over a 2 week period.

Talanian, J. (2006). Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. Journal of Applied Physiology, 102: 1439-1447.

*As always, check with your doctor before starting an exercise plan even if you believe you are healthy. The American College Of Sports Medicine says that women 55 or older and men 45 or older should check with a doctor before taking on vigorous exercise. Anyone who smokes or has recently quit smoking, or those suffering from high cholesterol, diabetes, chronic conditions or high blood pressure should also consult a physician prior to exercise. Others who may benefit from a physician’s exam and advice would be people who are overweight or people with a family history of heart disease prior to the age of 55.

The best way to improve your fitness and see your results is to train at the right intensity. A heart rate monitor is easiest and the most accurate way to measure exercise intensity so that you know when to safely push harder and when to slow down. It provides a simple, yet highly accurate gauge for getting the most from your exercise sessions. Using a heart rate monitor will motivate you with measurable fitness results and make exercise safer and help you achieve your personal fitness goals faster.

The Polar Heart Rate monitors are the best on the market. They are amongst the most accurate, easy to use, comfortable and reliable monitors on the market while being reasonably priced.
The model I recommend to my clients is the FT4. It offers useful basic features and it has sporty good looks and has a price tag that anyone can afford, not just pro athletes.

The FTF4 features a big display to display heart rate, maximum heart rate, exercise time, time in target zone, and time of day. It calculates your target heart zone to help you train safely and effectively. It has a stop watch feature and an alarm with snooze function. The audible and visual alarm features are there to remind you when you have moved out of your zone.

It keeps a record of up to 10 training workouts. So this is a great way for you to keep track of your progress. The FT4 keeps track of calories burned during a session and cumulatively over time, maximum heart rate, exercise time, time in target zone and many others by doing automatic calculations.

The FT4 has a coded heart rate transmission so that it doesn’t interfere with other heart rate monitors that are near you.

It’s water resistant so you can wear it with confidence when you swim or get caught in the rain.

One of the convenient new capabilities is that you can change the battery yourself. Previously a battery change required a trained technician.

The Polar FT4 heart rate monitor is a great tool for athletes that are looking to train and analyze progress over time and those who want basic heart rate-based features to keep their fitness training simple.

There are 29 cuts of beef that meet the labeling guidelines for lean. All of these have a fat content of these cuts of meat falls between chicken breast and chicken thigh when comparing cooked 3 ounce servings.

Guidelines state that a serving is “extra lean” if it has less than 5g total fat, 2g or less saturated fat and less than 95mg cholesterol per 3.5 oz. serving. A serving qualifies as “lean” if it has less than 10g total fat, 4.5g or less saturated fat and less than 95mg cholesterol per 3.5 oz. serving.

Print out the list and put it in your wallet to help you select the leanest cuts of meat.

Here are the healthiest cuts, listed in order of least to most fat content.

• Skinless Chicken Breast
• Eye Round Roast and Steak
• Sirloin Tip Side Steak
• Top Round Roast and Steak
• Bottom Round Roast and Steak
• Top Sirloin Steak
• Brisket, Flat Half
• 95% Lean Ground Beef
• Round Tip Roast and Steak
• Round Steak
• Shank Cross Cuts
• Chuck Shoulder Pot Roast
• Sirloin Tip Center Roast and Steak
• Chuck Shoulder Steak
• Bottom Round Steak (Western Griller)
• Top Loin (Strip) Steak
• Shoulder Petite Tender and Medallions
• Flank Steak
• Shoulder Center Steak (Ranch)
• Tri-Tip Roast and Steak
• Tenderloin Roast and Steak
• T-Bone Steak
• Skinless Chicken Thigh

Source:  http://www.beefitswhatsfordinner.com/leanbeef.aspx

Lentils are easy to prepare. No soaking is required and they cook faster than beans. Lentils are high in protein, low in fat, packed with fiber (9 grams per cup) and are a source of B vitamins, potassium and iron. They are a very good source of cholesterol-lowering fiber. A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as lentils, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less coronary heart disease (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.

Portabello mushrooms have a distinct rich flavor that many people liken to grilled sirloin steak. But unlike steak these mushrooms are low in calories and contain no fat. There is only 42 calories per cup! So they are filling but not calorie dense. They also provide minerals, 5 grams of protein per cup and important B vitamins.

1 T olive oil
1/3 c diced onion
3 garlic cloves, minced
2 c diced Portobello mushrooms 1 x ¾ inch pieces
1 small red pepper, chopped
5-6 cups stock, depending on if you like a stew or soup consistency
6 oz can tomato paste or ½ c spaghetti sauce from a jar
1 ½ c lentils
½ tsp dried basil
Tabasco sauce, optional

Heat olive oil in a large soup pot and sauté onion, garlic, mushrooms and red pepper about 5 minutes until the mushrooms are soft. Add the broth, lentils and basil and heat to boiling. Cover, reduce heat and simmer 15 minutes. Add tomato paste, stir well and simmer, covered for 15 minutes longer or until lentils are tender. Add salt and pepper to taste. Add a few dashes of Tabasco if desired.

Serves 4-6 237 calories, 3 gm fat, 40% of daily value for fiber, 45% DV for vitamin C

Each hour spent watching TV may lead to an 18% greater risk of dying from heart disease if you are of healthy weight and no history of heart disease. Sedentary people who spend more than 4 hours a day watching TV may have a whopping 80% greater risk of death from heart disease.