treadmill lovers and weight loss

For those who love the treadmill, here’s a workout for an increased calorie burn.   Walk 2 minutes at an incline of between 12 and 15.  Lower back to zero incline and jog or walk very fast between 4.0 and 5.0 for 2 minutes.  Walk at 3.0 for 1 minute.   Repeat this sequence 3 more times.

I cannot take credit for this one.  Found it in a magazine article.  However, I have done it myself, and can testify to it’s effectiveness!  Get going!

Cardio Workout / How Many Minutes?

Cardio workouts need to last a certain number of minutes to engage the aerobic energy system in our bodies.  In the first few minutes of the cardio workout, your body is not relying on oxygen to break down energy stores in the body.  It takes about 10 minutes for the aerobic system to kick in.  And this is when the fat begins to burn.  Nice!  So, your goal is to get your body used to doing at least 10 minutes straight, keeping your heart rate within your target range (see the other article about cardio workouts on my site), and then add minutes as your muscles get stronger.

Strive for at least 20 -30 minutes of sustained cardio exercise.  The intensity will depend on your heart rate staying within your training range.  If you cannot do 20, start with 10 and add a couple of minutes each week.  Be sure to spend a couple of minutes at a low intensity warming up, and at the end of the workout cooling down.  Follow this with stretch for muscles groups used.

Cardio Workout / What Should My HR Be?

Cardio workouts are essential and necessary to improve health and fitness levels.  In order to get an effective and efficient workout, your heart rate needs to be within a certain range.  Follow this simple math equation to determine what your heart rate should be.  (Note:  beginners should work at the lower end of the range)

TARGET HEART RATE

example

Start with 220                               220

subtract your age                     -  25

equals max heart rate           208 / max # of beats in 1 minute

subtract resting HR *              -75 / take before rising in AM

using this number                 133   multiply it by .60, .70 and .80

Add resting HR back to each of the three numbers to obtain range.  So for our 25 yr old, the range is 154 to 181.  Heart rate should remain within this range, lower for less fit and higher for more fit, in order to improve cardiovascular strength and to burn fat.

* resting heart rate should be taken before rising from bed in the morning.

Healthy Mouth Healthy Body

According to the American Dental Association, some studies have linked periodontitis (gum disease) and systemic health problems.  What does this mean for us?  Good nutrition such as avoiding snacks combined with good oral hygiene should be included in your quest for a healthy lifestyle!

Weight Loss

Nutrition needs to be at the top of your priority list for improved health and well-being.  Whether you choose to make healthy changes on your own, or seek the help of a nutritionist, a healthy diet must accompany your exercise program.  Margaret can help you get started.