Habits
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If you are not getting the results you are looking for, you must change your patterns or habits.
Look at what you are spending your 24/day on and whether it is bring you closer or further from your goal.
"We are what we repeatedly do. Excellence, then, is not an act but a habit".
Aristotle
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Greetings!
With last month being the wettest June on record, we know it's been hard to feel motivated or engage in any kind of outdoor activity. This edition of the Good Bodies' newsletter contains an informative article about heart rate training. Training with a heart rate monitor is a great way to make your cardiovascular workouts more entertaining and teach your body to use more fat instead of carbohydrates for energy. This newsletter also contains a delicious Gazpacho recipe, and features a client who is as synonymous with Good Bodies as Jack Mougin.
If
you like what this newsletter contains, please pass it
along to a friend. If you would like to be taken off our mailing list,
click on the safe unsubscribe link. Both links are available at the bottom of the page.
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Changes at Good Bodies
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The renovation is under way!
Currently, the demolition has been completed, new framing for the office spaces is finished, drywall is going up, and the electricians, plumbers, and HVAC guys have been working quickly (quick being slightly overstated).
We are excited about the new cardio area which will feature (2) 42" LCD TV's and plenty of natural light with the existing windows along the east wall. Many others changes are also in the works as the different phases unfold and those changes will be discussed in future newsletters.
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From the Good Bodies Cookbook
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 Gazpacho
For
over 33 years Trainer Kathie Daum has been making this easy but
delicious recipe for family and friends. This cold, tomato based soup is a terrific
way to get a couple servings of vegetables rather than eating another salad. This
will also make a great starter course or side for any meal, and since
it can be prepared in advance... click here
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Featured Client
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Andy Guerriero
Have you seen that guy at Good Bodies who walks on the treadmill or rides the bike for an hour while reading the newspaper! You know , he's very friendly, muscular, tan, and always has a story.
That person is Andy. He has been training with Jack even before Good Bodies opened in 1994 and hasn't stopped since. He is an example of what is possible if you listen to your trainer, commit to fitness as your lifestyle, and eat what your body actually needs. Read More
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Heart Rate Training
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Teach your Body to Burn Fat
Turn off the T.V., put the kids to bed, take some deep breaths, because this article will require your full attention. This article, while rather technical, will teach you how to train your body to
optimize fat as an energy source? If you have already completed the Good Bodies' Metabolic Assessment Program, you will have heard some of this terminology before.
Your body utilizes fat, carbohydrates, and protein for energy (of course that's besides caffeine and sugar!) and the
terms below help explain how to best utilize these energy sources.
The terms to understand are:
Aerobic
Base Anaerobic
Threshold VO2Max Heart
Rate Training
AEROBIC BASE (AB) is defined as the maximum
rate at which you burn fat during aerobic exercise. It represents your body's ability to utilize fat during a
cardiovascular workout. Since fat is
the most efficient fuel your body can burn, finding the Aerobic Base and training
your body to use it, maximizes your fuel efficiency and gives you the best chance of losing that excess body fat.
The more your body utilizes fat, or the
Aerobic Base along different intensity levels, the greater your aerobic
capacity can become. If you've
experienced significant soreness after cardio workouts or your race times
haven't improved over the last several years, you may be training at too
high an intensity level and burning more carbohydrates than fat (the
classic over-training scenario).
ANAEROBIC THRESHOLD (AT) is defined as the
intensity level at which you maximally use any kind of energy, fat and carbohydrates.
VO2MAX is defined as Maximal Oxygen
Uptake. Simply stated, the measurement
that defines the body's ability to utilize oxygen.
HEART RATE (HR) TRAINING.
You may be asking yourself how in the heck do I know what these are and
how do I track them? AB and AT can be
determined at certain heart rates. Once
HR zones are determined, the AB and AT can be monitored with a Heart Rate
Monitor (HRM). A HRM is a device
consisting of a chest strap unit and a wrist unit. The chest strap unit is worn around the lower chest (just under
the xiphoid process), measures your heart rate, and transfers that information to
the wrist unit. The wrist unit not only
looks like a watch, it is one.
How do you determine your heart rates? Your heart rates can be found in a number of
ways although some methods are more accurate than others.
Heart
rates can be determined by age approximate levels agreed on by certified
health organizations, such as the ACSMÒ
(American College of Sports Medicine). ACSMÒ
states that one's age predicted HRMax is 220 - your age (±
10 beats per minute). Exercise
intensity is then determined by taking 65% - 90% of your max, with 65%
representing optimal fat utilization.
This is not the most accurate way considering many variables such
as a person's conditioning, weight, exercise modality, etc.
Manufacturers
of Heart Rate Monitors have programs that approximate your heart rate
ranges by predicting one's VO2Max via resting heart rate and exercise
heart rate. This method, while
better than the first, is still based on approximations.
Equipment
is available here through the Good Bodies Fitness Assessment Program that analyzes your oxygen and CO2 output during exercise which more accurately measures AT and AB. With this information, a specifically designed cardiovascular program using a Heart Rate Monitor will help you stay on track towards your goals.
Heart Rate Monitors can be purchased at most
sporting goods stores, running stores, or through the Good Bodies Assessment Program. There is a broad selection of styles and
features ranging from a monitor that just tells your heart rate and time to
ones that can track your calories lost, miles run, and can actually record and
download your exercise program to your PC or laptop!
Knowing this information and then working with a heart rate
monitor is truly one of the best tools available today to improve aerobic
capacity and manage weight. If you notice
more and more people exercising wearing a watch that beeps and is a little
more bulky than normal with a black strap around their lower chest, it's
probably someone who's training on the heart rate philosophy!
adapted from an article by Matt Maglicic, ACSM, cPT
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Sincerely,
The Good Bodies Staff
Good Bodies Personal Fitness4353 Tuller Rd. - KDublin, OH 43017614-889-2282www.goodbodiesfitness.com
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