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Wednesday, July 26, 2006
Quick Tips and Other Fit Facts
The Atlanta Journal-Constitution
While Stretching
Relax your mind and body as much as possible. Breath slowly and evenly. Do not hold your breath.
When Weightlifting
Concentrate on the muscle you’re working. Breath in during the easiest phase of the exercise and exhale through the hardest phase of the exercise.
One mistake exercisers make is doing the same workout over and over for weeks at a time. One way to avoid plateaus is to change the exercises you’re doing.
When Eating
Eat often - Frequent small meals keep your metabolic rate higher then fewer large meals
Eat enough protein - you can’t build healthy muscle without it
Eat enough – no fewer than 1200 calories for women and 1400 for men
Double your daily fiber intake from 13 grams to 35 grams you’ll shed about 16 pounds in a year.
Weight loss Fact
It is impossible to “spot reduce” fat from one specific part of the body through exercise. You can’t control where the fat comes from. Fat loss occurs systemically. When you burn fat for energy, you will draw it from all areas of the body. The place that you dislike the most will seem like the last place it comes off.
Training Zone
Maximum Target Heart Rate = 220- Age_X_%=
Fat loss Training Zone – between 60% - 75% of theoretical maximum heart rate Training within this zone develops basic endurance and aerobic capacity.
Aerobic Training Zone – between 70% - 80% of theoretical maximum heart rate Training in this zone will develop your cardiovascular system.
Anaerobic Training Zone – between 80% - 90% of theoretical maximum heart rate Training in this zone will develop your lactic acid system.
Red Line Zone – between 90% - 90% of theoretical maximum heart rate Training in this zone will only be possible for short periods of time. It effectively trains your fast twitch muscle fibers and helps to develop speed.
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