2080 Century Park East, Suite 503 Los Angeles, CA 90067
Some exercise tips for all of you workout warriors!
1. Do cardiovascular exercise 7 days a week for at least 30 minutes. Yes, 7 days! We are made to move, not sit!
2. Try and do whole body exercises as much as possible. Don’t isolate body parts.
3. Work out in all three planes of motion: forward-back, side-side, and rotational.
4. Do resistance training or weight bearing exercise of some kind 3 days a week. Do not work the same muscle groups on consecutive days.
5. “Beach muscles”-chest and arms shouldn’t be the focus of every workout. Build from the inside out.
6. Do legs! Legs are the base of your support.
7. Find an activity that you like and take advantage of the fitness component while having fun.
8. Work on the muscles of your back-the ones you can’t see!
9. Get plenty of rest-7-8 hours a night. Studies show that lack of sleep leads to pre-diabetic states and might make you “feel” hungry even though you are not.
10. Variety is key. Keep confusing your body. Change tempo, rest, reps, sets and order frequently.
11. Eat a diet rich in fruits and vegetables, lean meat, and healthy carbs. Try to stay “clean” 6 days a week and “cheat” one day.
To Find your Target Heart Rate –
Confusion exists in finding the most effective heart rate zone to train in. Fat burning v. Cardio is written on many of the cardio machines at the gym and at home. The lower heart rate is targeting fat and the higher heart rate is said to be more of a cardio zone. At a lower heart rate, energy comes at a higher percentage from stored fat. However, you will burn less calories in the same amount of time than if your heart rate is higher. Weight loss is about a net calorie loss, thus burning the most calories possible. I advise exercising at 75% of your maximum heart rate. You will burn more calories and still target stored fat.
1. Find your resting heart rate. Take when you wake up. Count heart beats for one minute. This is your resting heart rate(RHR). Example- 70!
2. Subtract age from 223. This is your maximum heart rate (max HR). Ex.- 223-40= 183.
3. Subtract RHR from Max HR. Ex.- 183-70= 113
4. Multiply 113 x 75%. Ex.- 113 x .75= 84
5. Add number to resting heart rate. Ex.- 84 + 70= 154