Believe it or not...most of my ah-ha moments happened in College Biology and Chemistry! Yet, studying the basic bio-chemistry of the body makes one aware of how simply complicated the body can be! Especially when discussing a diverse group of hydrophobic molecules called lipids or...Fat! Why are these molecules so darn difficult to get rid of? According to the basic principles of biology: they are insoluble in water and therefore not excreted easily.
So why have we evolved to retain them?! I know the negative connotation...what use are they?! Fat molecules are excellent storehouses for energy. It is truly amazing how much energy a tiny gram of fat can store. When metabolized they release 9 cal/g -more than twice the energy from the same mass of carbohydrate or protein.
Above and beyond energy storage, we need fats for many reasons...such as insulation and protection of our VITAL ORGANS. So where does our genius body store this energy, insulation and protection? Typically, over our precious organs...hence our sometimes distended tummies.
What is one key component of a Bella Belly? Having an adequate (and not excessive) amount of adipose tissue over our vital organs....How does one work to metabolize fat? Good old fashioned basics...balancing a HEALTHY diet (energy in) and exercise/activity/movement (energy out).
One important factor to consider is ensuring your exercise routine is not too strenuous or too easy...
Determining your target heart rate can help! Below is the "How-To!"
Calculating your Target Heart Rate Step-by-Step:
1) Determine your Resting Heart Rate (RHR): After 4 or more consecutive hours of rest, take your pulse for 10 seconds. Multiply your beats-per-10-second by 6. 10 beats per second X 6 = 60 RHR
2) Calculate your Maximum Heart Rate by subtracting your age from 220 (220-29 yrs = 191 MHR ).
3) Determine your Low Heart Rate Range by subtracting your RHR from your MHR, multiplying the result to .50. Then, adding your last result to your RHR. (191-60 = 131 HRR/Heart Rate Reserve; 131 *.50 = 66; 66+60 = 126 Beats Per Minute).
4) Determine your High Heart Rate Range by subtracting your RHR from your MHR, multiplying the result to .85. Then adding your last result to your RHR. (191-60 = 131 Heart Rate Reserve/HRR; 131 * .85 = 111; 111 + 60 = 171 Beats Per Minute).
5) Put it all together! Warm up until your heart rate is the result of your HRR. Next, begin your workout and exercise while your heart beats between the result of step 3 and no higher than the result of step 4.
In review....I (Annie) Am 29 years old and have a resting heart rate of 60 beats per minute after take my pulse first "thing" in the morning.
220-29 = 191 Maximum Heart Rate;
191 MHR -60 BPM = 131 HRR;
131 * .50 = 66; 66 + 60 = 126 beats per minute.
131 * .85 = 111; 111 + 60 = 171 beats per minute.
Therefore, I should warm-up until my heart rate is 131 beats per minute (by walking and dynamic stretching) and then continue to exercise for 30 minutes (running/biking/ellipticalling) while my heart rate is between 126-171 beats per minute. Then cool down (walking) until my heart rate is 126 beats per minute.
Make sense? You can also copy and paste these url addresses into your browser to determine your target heart rate.
http://www.mayoclinic.com/health/target-heart-rate/SM00083
http://health.discovery.com/centers/heart/hrc/hrc.html
If you are still wondering, bring your resting heart rate number into a Stroller Moves Class (http://www.bellabellies.com/hoboken-schedule) and we will determine the values together.
As a personal trainer, I recommend monitoring your heart rate with OMRON or Polar Product (such as the Polar FS1 Heart Rate Monitor Watch) which measures your pulse over your midsection.... Personally, I have had the most positive results using these monitors with clients.
Furthermore, to understand cardiovascular exercise please read: http://bellabellies.blogspot.com/2010/03/what-approach-to-well-being-does-bella.html
To join us for a cardiovascular intense class please sign-up at: (http://www.bellabellies.com/hoboken-schedule)
Showing posts with label NJ. Show all posts
Showing posts with label NJ. Show all posts
Tuesday, September 14, 2010
Monday, March 15, 2010
Meditation Exercises at Bella Bellies
Hello All!
Hope you are well!
Last week, I was listening to 2 lectures; one by Dr. Christine Northrup and the other by Dr. Amen. Both well-respected Medical Doctors in the public spectrum, as well as the within the medical community. Independent of each other the Doctors discussed the undeniable benefits of mediation in great detail. It is proven that 3 minutes of meditation, which includes deep belly breathing, promotes overall well-being, specifically by triggering the valgus nerve within. The valgus nerve runs from your brain to your belly and is responsible for stimulating the parasympathetic nervous system. This part of your brain triggers your body to "relax" by releasing particular hormones into the blood stream.
So this week, there will be a special emphasis on meditation. I provided most of you with a preliminary hand out, with 3 basic exercises. All-in-all, be up for meditation. Bring forward any thoughts or ideas and together we will learn!
This weekend I delved into the study and these are some key notes and books that will shape my structure to the session.
First and interesting study...Okay, bear with me...medication/meditation...this is a bit tricky to write. BUT HERE GOES NOTHING... A recent study at the University of Rochester urged all health care providers to teach meditation when providing their clients with prescription medication for the treatment of anxiety. Yikes! At the conclusion of a study they found meditation with prescription medication was the "most effecient" treatment for anxiety. In contrast to prescription medication alone.
During our sessions, I will reference a few books I have read in the past and reviewed over the weekend. I would strongly recommend them to you all!
This series of books written by Christiane Northrup, M.D. Ob/Gyn was a key inspiration for creating Bella Bellies. I could read these titles over and over and over...
"Women's Bodies; Women's Wisdom"
"The Wisdom of Menopause"
"Mother-Daughter Wisdom"
Included in "Mother-Daughter Wisdom" Northrup has a beautiful affirmation; "My daughter (child) and I move forward as individuals with confidence and joy, knowing that all is well in the future."
I am tearing up....ah!
My dear brother Tom recommended this book to me after attending a workshop with the authors.
"Parenting from the Inside Out," Daniel Siegel, M.D. and Mary Hartzel, M. Ed
"Everyday Blessings," Myla and Jon Kabat-Zinn
"Where-ever You Go, There you Are" Jon Kabat-Zinn
My brother also further directed me to a non-for-profit website, http://www.dharmaseed.org/. On Saturday, I listened to a lecture and it directly influenced my teaching style. How often I find myself saying you should feel this or do you feel (insert proper muscle group). The teacher urged his listeners (of over 2,000!) to allow for space for feelings and to redirect the statement into a more rhetorical question "what are you feeling?" Seems simple, but very difficult to apply as a trainer...another blog
And last but not least:
"Positive Thinking Everyday," Norman Vincent Peale
Anyways, please provide me with any feedback you have! Am very excited to share this information with you!
Warm regards,
Annie
Hope you are well!
Last week, I was listening to 2 lectures; one by Dr. Christine Northrup and the other by Dr. Amen. Both well-respected Medical Doctors in the public spectrum, as well as the within the medical community. Independent of each other the Doctors discussed the undeniable benefits of mediation in great detail. It is proven that 3 minutes of meditation, which includes deep belly breathing, promotes overall well-being, specifically by triggering the valgus nerve within. The valgus nerve runs from your brain to your belly and is responsible for stimulating the parasympathetic nervous system. This part of your brain triggers your body to "relax" by releasing particular hormones into the blood stream.
So this week, there will be a special emphasis on meditation. I provided most of you with a preliminary hand out, with 3 basic exercises. All-in-all, be up for meditation. Bring forward any thoughts or ideas and together we will learn!
This weekend I delved into the study and these are some key notes and books that will shape my structure to the session.
First and interesting study...Okay, bear with me...medication/meditation...this is a bit tricky to write. BUT HERE GOES NOTHING... A recent study at the University of Rochester urged all health care providers to teach meditation when providing their clients with prescription medication for the treatment of anxiety. Yikes! At the conclusion of a study they found meditation with prescription medication was the "most effecient" treatment for anxiety. In contrast to prescription medication alone.
During our sessions, I will reference a few books I have read in the past and reviewed over the weekend. I would strongly recommend them to you all!
This series of books written by Christiane Northrup, M.D. Ob/Gyn was a key inspiration for creating Bella Bellies. I could read these titles over and over and over...
"Women's Bodies; Women's Wisdom"
"The Wisdom of Menopause"
"Mother-Daughter Wisdom"
Included in "Mother-Daughter Wisdom" Northrup has a beautiful affirmation; "My daughter (child) and I move forward as individuals with confidence and joy, knowing that all is well in the future."
I am tearing up....ah!
My dear brother Tom recommended this book to me after attending a workshop with the authors.
"Parenting from the Inside Out," Daniel Siegel, M.D. and Mary Hartzel, M. Ed
"Everyday Blessings," Myla and Jon Kabat-Zinn
"Where-ever You Go, There you Are" Jon Kabat-Zinn
My brother also further directed me to a non-for-profit website, http://www.dharmaseed.org/. On Saturday, I listened to a lecture and it directly influenced my teaching style. How often I find myself saying you should feel this or do you feel (insert proper muscle group). The teacher urged his listeners (of over 2,000!) to allow for space for feelings and to redirect the statement into a more rhetorical question "what are you feeling?" Seems simple, but very difficult to apply as a trainer...another blog
And last but not least:
"Positive Thinking Everyday," Norman Vincent Peale
Anyways, please provide me with any feedback you have! Am very excited to share this information with you!
Warm regards,
Annie
Subscribe to:
Posts (Atom)