You know you need to work out, but wonder how hard you need to exercise and how you can tell if you’re actually becoming more fit. The key is in understanding your different heart rates and what those numbers actually mean.
1. Heart Rate is the average number of times your heart beats per minute. Your heart ‘beats’ when it contracts and pumps blood through your body.
2. Resting Heart Rates indicates your basic overall heart health. The more conditioned you are, the less effort it takes to pump blood through your body and will be reflected in a lower resting heart rate.
To get a resting exercise heart rate, take your pulse after being still for five or more minutes, preferably in the same position you’ll be in during exercise. That is, if you’re going to walk, then stand quietly for five minutes and then note your heart rate.
3. Warm-Up Heart Rate is a heart rate that should be HALFWAY between your resting heart rate and target heart rate. By monitoring your warm-up heart rate, you can assess whether you’ve transitioned properly from rest to exercise with respect to:
- Increased blood flow
- Body temperature
- Oxygen transport
This will reduce the onset of lack of oxygen (ischemia), chest pain (angina), irregular heart beats (arrhythmias), and other dysfunctions during the conditioning exercise phase.
4. Maximum Heart Rate is the highest number of times your heart contracts in one minute. It can be determined accurately via a graded exercise test, i.e., a stress test on a treadmill, or can be predicted by your age. Continue reading “KRON 4 | Exercise Heart Rates Can Indicate Health and Predict Death”
Consuming the ideal foods and fluids after your workouts is vital for optimal fitness. But figuring out what you should eat and drink can be confusing. I talked with KRON 4 Morning News anchor, Marty Gonzalez, and deciphered what to eat — and when.
Recover nutrition has two primary goals:
- To replace what’s lost during exercise, such as fluid and fuel
- To promote muscle building and repair
General Post-Exercise Guidelines
- Consume 1.0 to 1.5 grams carbohydrate (CHO) per kg body weight during the first 30 minutes after exercise and again every 2 hours for 4 to 6 hours.
- Consume 15 to 25 grams protein during recovery.
- Drink 16 to 24 oz. of fluid for every pound of weight lost during exercise
The Window of Metabolic Opportunity
After exercise, your body is starved for nutrients and quickest at absorbing them during the first 30 minutes after exercise and at two-hour intervals for 4 to 6 hours.
The earlier you eat carbohydrates within this window, the faster you’ll replenish your glycogen (energy) stores. Once depleted, it generally takes 24 hours to fully replenish these reserves. Waiting too long to eat can impair your performance and function.
Eating Carbs Immediately After Exercise is NOT for Everyone
Carb consumption right after exercise is important if you:
- Work out daily.
- Train or compete multiple times a day.
- Participate in high intensity or prolonged exercise.
- Have defined fitness, muscle mass, and performance goals.
If you’re an occasional exerciser or rest one or more days between intense workouts, nutrient timing isn’t critical, but the nutritional components of recovery are still required.
Be sure your intake of CHO is adequate and consumed within a reasonable time after training.
NOTE: In general, consuming a high CHO snack with some protein during recovery is a good practice for athletes and avid exercisers.
Planning post-exercise and post-competition snacks/meals to fit within the recovery window will take some time at first. You’ll need to figure out what, how much, and when to eat as well as how to make the food available after your workout.
Immediate Post-Exercise Snack
Continue reading “KRON 4 | What to Eat After Exercise”
What Guests Get As a guest of our Kick-Off Shopping Party!, you’ll receive 20% off your purchases (including already marked down items!) and a FREE lifetime ‘Basementeer’ membership fee (regularly $25). Basementeers receive 10% off every purchase every time they shop and 10% of the profits go to a charity of their choice.
The Sports Basement is a sporting-goods retailer with 7 locations in the San Francisco Bay Area and are known for selling the “best brands at basement prices”.
* Get Sized! The Sports Basement offers gait analysis and will help you select the proper and correct fitting shoes. Great thing to do at the shopping party!
* Get Psyched! Sports Basement San Ramon hosts weekly fun runs on Thursdays. Meet Coach Mike at the party to inspire you.
* Get Started! Karen Owoc, Certified Clinical Exercise Physiologist, will be there to answer your health, fitness, and nutrition questions.
* Get Geared Up! The Sports Basement has everything from camping gear to training gear — even equipment rentals.
Medical fitness practice, HealthStyleRx, and the Sports Basement have joined as partners. To celebrate this partnership and to welcome you, we’re hosting this Kick-Off Shopping Party! Stop in for some refreshments and an evening of shopping for your sports and fitness gear. Friends and family welcome!
See you there!
We’re here to support your fitness goals and cultivate fun in moving.
Contact: Karen Owoc 925.413.6207 | karen.owoc@HealthStyleRx.org
Being “fit” is no longer about how much time you spend working out, but how much time you spend sitting as well. A study by the American Cancer Society compared people who sat less than three hours per day with those that sat more than six hours per day. The results were quite dramatic.
If you’re physically active and sit more than 6 hours per day, you are:
- 18% more likely to die if you’re a man.
- 37% more likely to die if you’re a woman.
If you’re NOT physically active and sit more than 6 hours per day, you are:
- 48% more likely to die if you’re a man.
- 94% more likely to die if you’re a woman.
Over 123,000 individuals (53,440 men and 69,776 women) were studied and none had a history of cancer, heart attack, stroke, or emphysema or other lung disease at the start of the study. Here are the results after 14 years: Continue reading “Fit Minute | The New Definition of Being Fit”