01/26/15- Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 27. January 2014 12:03

 

If you have the money in your budget, try to integrate a heart-rate monitor into your fitness plan.  It is a great tool to monitor if you are achieving your heart-rate to a level that will burn fat.  To do this you will need to calculate your ideal heart rate based on your weight and your age.

Christine Luff  recommends to :

1.    Measure your resting heart rate when you first wake up. You can do this by taking your pulse for one minute while still in bed. To take your pulse, place two fingertips (not a thumb) on either the radial (on your wrist, at the base of your thumb) or carotid (neck, next to your larynx) pulse site. Take your pulse for three mornings and then average those three readings to get your average resting heart rate. Add the three readings together, and divide that number by three to get your resting heart rate, like this:

(72 + 76 + 74) / 3= 74

2.    Next, determine your maximum heart rate. A simple formula to get your maximum heart rate is to subtract your age from 220. This is your maximum heart rate. For example, the maximum heart rate for a 34-year-old would be:

220- 34 = 186

3.Then, use this formula to determine your target heart rate:

Target Heart Rate = [(Maximum Heart Rate – Resting Heart Rate) × %Intensity] + Resting Heart Rate

So, using the example above, here's how to calculate the target heart zone for a 34-year-old who has a Maximum Heart Rate of 186 and a Resting Heart Rate of 74:

For a 50% Target Heart Rate: [(186 − 74) × 0.50] + 74 = 130 bpm
For a 85% Target Heart Rate: [(186 − 74) × 0.85] + 74 = 169 bpm

So the target rate heart zone would be 130-169 bpm.

Using my heart rate monitor has been a humbling experience for me.  It showed me that some of my cardio work at home wasn’t doing the job.  My heart rate just wasn’t rising into that 80-85 percent zone as I thought that it was.  If I wanted to see results, I needed to push a bit harder, if not for the whole time, at least in strong 2-3 minute zone’s at least every 10 minutes during my cardio workout. I did get confirmation that Spinning is a kickin cardio workout for me!  It defiantly helps me get my heart rate into the zones that accomplish my workout goals.

I found a great monitor on Overstock.com.  Shop around for the model and capabilities that you want.  Don’t spend money on a more expensive model that does things you won’t really utilize.  More is not always better.   Expense is also not always an indication that the unit will be more reliable.  I’ve had good success sending things back for full credit to Overstock and at Costco.  Dick’s Sporting Goods is more of a pain about returns.  Buyer  beware.  I wanted a basic model with a chest belt monitor, and found it at a good price.

Wednesday 01/26/11 Workout Diary-

P90X-stretch tape- 30 min.

Strength Train- My trainer

0ne minute intervals, 3 sets

cable leg crunches- 2 plates

cable back pulls-3 plates

leg extentions- 45 lb

cable squats-3 plates

run 1 minute on a treadmill between each 4 part set

chest push- 2 plates

biceps curls- 3 plates

ab crunches, ball swap between legs in pike position- 8 lb ball

leg curls- 25lb

triceps extention- 3 plates

 Wednesday 01/26/11- Food Diary:

Breakfast-

1/2 cup egg whites, 1/8 cup brocolli, 1 cup spinach  (70 cal)

 1 weight watchers whole wheat english muffin, 1 tbls Polander all fruit (110 cal)

A.M.  Snack-

1 cup pasturized egg whites,1/2 scoop whey protein shake mix (195 cal)

Lunch-

2 tbls hummus, 1 whole wheat , low-carb tortilla, 6 asparagus, 5 crunchy pea pods (270 cal)

2 oz water packed tuna (90 cal)

1/3 cup chopped tomatoes (20 cal)

 P.M. Snack-

salad- 2 cup spinach, 1/2 red sweet pepper, 1/2 tomato, 1 tbls sunflower seeds,2 quarters- artichokes, 3 oz shrimp  (140 cal)

Dinner- restaurant

salad with vegetables and a  grilled chicken breast (260 cal)

bowl of vegetable soup (180 cal)

Dessert-

1 chocolate bon bon (  approx 150 cal)

TOTAL CALORIES- 1490

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Paula's Healthy Living

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