10 Keys to Success in 2010!

If you’re like most people, it’s the same scenario every year. The best intentions of resisting the holiday temptations are now a foggy memory. Often clouded by a month full of countless parties where over indulgence is the norm. But fear not! The New Year is just days away. As the calendar turns our resolve comes rushing back! It’s the opportunity for redemption that we embrace every year. However, the drive to make this year different can quickly fade if our goals are too generalized. Instead of falling back into the same rut by spring, take the time now to dig a little deeper and develop a game plan for year long success. Outlined below are 10 tips to guide you towards looking and feeling your best in 2010…and years beyond!

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Calculating Target Heart Rate

First and foremost!!! I'm not a doctor...(Please try to refrain from inappropriate comments), just an information provider! Always consult your physician prior to beginning an exercise program! Okay, now that the disclaimer is out of the way...let's proceed!

So last week I touched base regarding the myth of the "Fat Burning Zone." The take home message was to realize that you need a mixture of cardio at various intensities and low intensity training is not the magic formula to fat loss.

Great! So now what?

First we need to know how to calculate our target heart rate. Our two options are the "Age Based Formula" and the "Karvonen Formula."

The Age Based Formula is rather simple. Subtract your age from 220 which give us an estimated maximum heart rate (MHR). Next, multiply the estimated MHR by 60 to 80%.

Hypothetically, let's say a 20 year old female wants to know 70% of her target heart rate. Here's how the calculation would look:

220 - 20 x .7 = 140 beats per minute (bpm)

While the Age Based Formula is simple, the level of intensity is often underestimated with this approach. The more common and accurate method used is the "Karvonen Formula."

The Karvonen Formula involves a 2 step process. The key distinction is the use of "Heart Rate Reserve (HRR) in the calculation." To find our HRR, subtract your age and resting heart rate (RHR) from 220:

Step 1: 220 - age - RHR = HRR

Now, using our 20 year old female, let's say her RHR is 60 bpm. This would give her a HRR of 140 bpm:

Step 1: 220 - 20 - 60 = 140 bpm

For step 2, we multiply 70% to the HRR then add her resting heart rate back in:

Step 2: HRR x Target % + RHR = Target HR

140 x .7 + 60 = 158 bpm

See the difference? With the age based formula, 70% of her target heart rate would be 140 bpm compared to 158 bpm using the Karvonen Formula. This makes a difference of 18 bpm. Plus, 140 bpm would only be 58% of target HR with the Karvonen Formula...pretty significant!

For quick reference, here's both steps of Karvonen Formula together:

Step 1: 220 - age - RHR = HRR

Step 2: HRR x Target % + RHR = Target HR

Now that we know how to calculate our target heart rate, next time we will discuss training at different zones and how to implement various intensities into your weekly cardio routine.

Stay Tuned!

Gut Check!

Tough one today. Had to keep telling myself, "It's for the greater good!"

Try this one...I dare you!

3 Rounds for Time: (29:09...my official time)

1. BB Push Press/Thruster - 75# x 25-20-15
2. Alternating BB Lunges - 75# x 25-20-15/leg
3. Bent over BB Row - 75# x 25-20-15
4. BB Squats - 75# x 50-40-30
5. Ring Pushups - 50-40-30
6. Box Jumps - 18-24" Box x 25-20-15

For your BB weight, use approximately 65-70% of the weight you would use for BB Push Press @ 10-12 reps and use for all BB exercises (BB = Barbell). Take a good 10 minutes to warmup before diving right in!

Good luck ;)

2 Degrees

It's literally 2 degrees! While I admire Rocky Balboa training in extreme cold to beat an enormous Russian (most people tower over the "Italian Stallion)...most would prefer an indoor workout on a day like today. Since the last post was about cardiovascular training, I decided posting an indoor cardio workout was in order. Now I've never been a huge fan of cardio machines. They are monotonous, boring, and one-dimensional. They are used in the following workout, but for shorter bouts. I alternate the machines with an integrated, multi-planar circuit.

The goal of the workout is to stay between 65-80% of max heart rate. In other words, steady state...keep at a comfortable, but challenging pace...keep your body moving basically. Total workout time should be around 50 minutes before cooldown.

Here's the layout:

1) Stepmill - 15 minutes (Be at your target heart by minute 5)

2) Integrated Circuit - 1 minute per exercise x 2 rounds (15 seconds transitional time between exercises)

- Squat Row @ 40-50% Max 1RM
- MB Slams @ 6-12#
- Sandbag Clean to alternating lunge @ 20-40# (do 1 clean and load bag onto your shoulder, do 1 lunge/leg, drop the bag and repeat. Alternate sides when you load the bag)
- Lateral Box Step ups 18-24" box

3) Indoor Cycle - 15 minutes

4) Repeat Integrated Circuit

5) Cooldown 5-10 minutes

The Fat Burning Zone is STILL a myth!

The discussion at the gym usually sounds like this, “If you work too hard while doing cardio you’re not going to burn any fat!” All hail the almighty and deceiving “Fat Burning Zone!” I’ve been in the fitness industry for over 15 years and am still amazed this myth continues to exist! Even today, cardio equipment manufactures display low intensity as “weight loss,” on their monitors and numerous personal trainers prescribe it as the best method for fat loss! No wonder confusion still exists! The question is why the misconception?

Specifically the fat burning zone is 50-60% of your maximum heart rate and research has shown that you burn a higher percentage of fat at lower intensities. Thus, the conclusion was drawn that cardio performed at a lower intensity would lead to faster weight loss (i.e. "Fat Burning Zone"). The deceiving part of this theory is the rate of calorie expenditure is often left out, which is more important factor. Besides, fat is still being used at higher intensities and in most cases will lead to more fat calories being burned. For example, the exerciser expends approximately 8 calories/minute on average while training in the fat burning zone, with approximately 50% coming from fat. In contrast, working at 70-80% of max heart rate (Cardiovascular Zone), the exerciser burns 11 calories/minute on average with 40% of fat being used. Here’s the result:

Fat Burning Zone (50-60% of max heart rate)
• Approximately 50% of calories come from fat
• Approximately 8 calories/minute are expended
• 60 minutes x 8 calories/minute = 480 calories
• 50% x 480 calories = 240 fat calories

Cardiovascular Zone (70-80% of max heart rate)
• Approximately 40% of calories come from fat
• Approximately 11 calories/minute are expended
• 60 minutes x 11 calories/minute = 640 calories
• 40% x 640 calories = 264 fat calories

As you can see, the cardiovascular zone yields a higher expenditure of total calories and fat calories. In addition to burning more fat, your fitness levels rise as well. This is key because fitter individuals tend to burn more fat during their workouts and post-workout. Since carbohydrates are the preferred fuel during exercise and there is a limited supply, the body begins to spare carbohydrates (i.e. glycogen sparing) and uses a higher percentage of fat during workouts when fitness levels are higher. Also, after intense exercise, the body has increases in lactic acid, body temperature, breathing, heart rate, and elevated hormone levels. In order to restore equilibrium, higher amounts of oxygen are required, often referred to as Excess Post-Exercise Oxygen Consumption (EPOC). With the higher demand for oxygen, more fuel is required from the body during post workout recovery. And guess what the primary fuel is during this process...FAT!

With all of this being said, there are many benefits to working at higher intensities while doing cardio, but lower intensity workouts should still be implemented 1-2 times per week into your weekly routine at durations of 60-90 minutes. The focus of these workouts should be “active recovery.” Good examples would include a brisk walk/slow run or a long bike ride. These workouts are great for recovery and are mentally refreshing as well.

Overall my purpose of writing this was to dispel the “Fat Burning Zone” myth and provide a better picture for effective cardiovascular workouts. The bottom line...an effective weight loss and fitness program should include both high and low intensity cardiovascular workouts, strength training, and proper nutrition for optimal results.

For my next post, I will discuss target heart rate and outline the “ideal” cardiovascular program.

Stay tuned…

Get That Boogie Body

If anything you'll get a killer ab workout from hysterical laughter! While Jazzercise most likely will stay in the vault, I think it's about time these outfits made there way back to the gym!