Today, on Seen Getting Lean! We've been getting answers to the question "What are the common mistakes people make when they are getting started working out?" So far we learned that we need to incorporate strength training, and we learned how to figure out the right weight to use. We wrap up this question today talking about cardio. Be warned, there is a bit of math involved, but you can do it! Here we go...
Part 3 - Performing cardio at too low an intensity.
You need intensity to get any benefit out of cardio exercise. If you can read, text, or chat while doing cardio, you are wasting your time. Walking your dog is not cardio. Yes, you're burning calories. You're also burning calories when you eat, sleep, watch tv, or shower. Still not doing cardio. You need to be at 50% to 85% of your maximum heart rate.
Ok! What is my max heart rate? Ideally, 220 beats per minute minus your age. However, as different people of the same age have different fitness levels, we need a more individualized number.
Enter the Karvonen Method of finding your target heart rate range. Start with 220 minus your age. From this number, subtract your resting heart rate. Then, multiply by 50% or 85%. Finally, add your resting heart rate back in.
As an example, let's say "Joe" is 45 years old and has a resting heart rate (rhr) of 65 bpm. The formula would look like this:
220 - 45 = 175
175 - 65 (rhr) = 110
110 x .5 (50%) = 55
55 + 65 (rhr) = 120
110 x .85 (85%) = 93.5
93.5 + 65 (rhr) = 158.5 (round up to 159)
So Joe's heart rate range is 120 to 159 bpm. This is where his heart rate should be while he is doing his cardio exercise.
Keep those questions coming, and stay strong!
Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts
Thursday, June 14, 2012
Wednesday, June 6, 2012
Seen Getting Lean: Common Mistakes Part 2
Last week, Tom (my NSCA certified Personal Trainer husband) started answering the question "What common mistakes do people make when starting an exercise program?" by telling us how important it is to include strength training. This week, he digs more into the question by talking about how much weight to use. So now.... here's Tom!
Part 2 - Choosing an improper amount of weight to do an exercise.
Most people go too light (although too heavy is equally as bad). You have to fatigue the muscle in order to get any benefit. You also want good form. So, you need a weight that will allow you to perform within a certain repetition range. Fatigue is when your form breaks down or you simply can't do any more reps.
An example would be if my goal in fitness was weight loss and and toning. I want to fatigue within 15-20 reps (this would be endurance). If I pick up three pound dumbbells and do 15 bicep curls but could perform 10 more with good form, I haven't challenged my muscles. I have wasted my time. I would be much better off grabbing 15 or 20 pound dumbbells and doing the same exercise to fatigue.
Let's say with those heavier dumbbells, I manage 17 or 18 reps before I just can't do any more. That is the proper weight for that exercise and goal.
Hopefully that clears up the question about how much weight to use. Next week, Part 3: Cardio Intensity.
Keep those questions coming, and stay strong!
Part 2 - Choosing an improper amount of weight to do an exercise.
Most people go too light (although too heavy is equally as bad). You have to fatigue the muscle in order to get any benefit. You also want good form. So, you need a weight that will allow you to perform within a certain repetition range. Fatigue is when your form breaks down or you simply can't do any more reps.
An example would be if my goal in fitness was weight loss and and toning. I want to fatigue within 15-20 reps (this would be endurance). If I pick up three pound dumbbells and do 15 bicep curls but could perform 10 more with good form, I haven't challenged my muscles. I have wasted my time. I would be much better off grabbing 15 or 20 pound dumbbells and doing the same exercise to fatigue.
Let's say with those heavier dumbbells, I manage 17 or 18 reps before I just can't do any more. That is the proper weight for that exercise and goal.
Hopefully that clears up the question about how much weight to use. Next week, Part 3: Cardio Intensity.
Keep those questions coming, and stay strong!
Tuesday, May 29, 2012
New Feature: Seen Getting Lean!
I've been eating all "Roy G. Biv" as I call it, since March (red, orange, yellow, and especially green, you name it!), and I have a ton more energy. Now, what to do with all that extra get up and go?
Diet's just one part of the equation. To be the whole package - healthy, fit, and happy - we need to exercise. Cardio and strength training. I'll come up with an acronym for this later, because I do love a good acronym, but now, I want to introduce a new feature to Seen Eating Green. Ready?
Seen Getting Lean. My husband is an NSCA certified personal trainer, a former Marine, and trains in Muay Thai. He loves fitness. You got a fitness question? Pick his brain!
Our first question comes from our friend Jen Hearn.
Jen asks: What common mistakes do people make when starting an exercise program?
Tom says: While there are a multitude of mistakes people make when starting out, the most common are:
At least 80% of my clients have weight loss as their number one goal, and every last one tells me they want to be toned. One cannot exhibit a lean, toned physique if once the body fat is gone, there is no muscle. Muscle is thermogenic. It needs fuel to operate. Think of muscle like the furnace in your home. Turn it way up and keep feeding it fuel, and it cranks through it. (Think about those Winter gas bills!) If you limit the calories you take in, your furnace (muscle) goes to your reserve fuel source (accumulated body fat). Quite simply, muscle can help to burn fat.
So now we know: Muscle burns fat. We need muscle for a lean, toned body. These are just two reasons why you want to include strength training in your workout. Next week, we attack Part Two.
Keep those questions coming, and stay strong!
Leave your questions as a comment here, or email them to me at cschulien3322@gmail.com. Tom will do his best to come to the rescue.
Diet's just one part of the equation. To be the whole package - healthy, fit, and happy - we need to exercise. Cardio and strength training. I'll come up with an acronym for this later, because I do love a good acronym, but now, I want to introduce a new feature to Seen Eating Green. Ready?
Seen Getting Lean. My husband is an NSCA certified personal trainer, a former Marine, and trains in Muay Thai. He loves fitness. You got a fitness question? Pick his brain!
Our first question comes from our friend Jen Hearn.
Jen asks: What common mistakes do people make when starting an exercise program?
Tom says: While there are a multitude of mistakes people make when starting out, the most common are:
- Not including resistance/strength training into a program
- Choosing the improper amount of weight to perform an exercise
- Doing cardio at too low an intensity
At least 80% of my clients have weight loss as their number one goal, and every last one tells me they want to be toned. One cannot exhibit a lean, toned physique if once the body fat is gone, there is no muscle. Muscle is thermogenic. It needs fuel to operate. Think of muscle like the furnace in your home. Turn it way up and keep feeding it fuel, and it cranks through it. (Think about those Winter gas bills!) If you limit the calories you take in, your furnace (muscle) goes to your reserve fuel source (accumulated body fat). Quite simply, muscle can help to burn fat.
So now we know: Muscle burns fat. We need muscle for a lean, toned body. These are just two reasons why you want to include strength training in your workout. Next week, we attack Part Two.
Keep those questions coming, and stay strong!
Leave your questions as a comment here, or email them to me at cschulien3322@gmail.com. Tom will do his best to come to the rescue.
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