Tag: cardiovascular

Monitoring your heart rate is a great way to gauge exercise efficiency

Posted on by Sol
Monitoring heart rate is a great way to gauge exercise efficiency / Image source: James Martin/CNET

Monitoring heart rate is a great way to gauge exercise efficiency / Image source: James Martin/CNET

Monitoring your heart rate is a great way to gauge exercise efficiency

When we’re exercising, we want to make the most of our time. No matter what the activity, you want to feel like you’re putting in the right amount of effort to reach your goals. 

The easiest way to measure exercise efficiency is through heart rate training. For all the exercise trackers out there with their different modes, the most important feature you can use to quantify your workout is a heart rate monitor. Calorie counters are nice but often inaccurate — and I’ll tackle this in an upcoming blog. If you know your heart rate, you can maintain a proper level of intensity and adjust throughout your workout. 

To train successfully based on your heart rate, you need to know the maximum times your heart should beat during an activity. The best way to do this is to take 207 and subtract 0.7 times your age. This is called the theoretical maximum heart rate (MHR). 

You can take this number and apply it to the different heart rate zones, depending on the activity. 

  • Low intensity, the “fat-burning zone”, is 50% to 70% of your MHR.
  • Moderate intensity is 70% to 80% of your MHR. This would be when you’re putting in effort but are not uncomfortable.
  • High intensity is 80% to 90% of your MHR. This is where you’re pushing the anaerobic threshold. At this intensity, your cardiovascular system can’t deliver oxygen to your muscles fast enough. 
  • Maximum effort is 90% to 100% of your MHR. Very few people can maintain a heart rate here — even highly trained athletes.  

Depending on your goals, you may spend time training in different zones. If you’re running a marathon, you need to keep a steady pace. This translates to time spent in the Zone 1 and Zone 2 because endurance is key. If you are training for a 5K or doing intervals, you want to spend more time training in Zones 3. In this situation, short bursts of intensity will propel you forward.  

But what about the “fat-burning zone”? If you want to lose weight, shouldn’t that be what you should aim for? Does this mean low intensity exercise is superior to high intensity activities? Zone 1 is only called the “fat-burning zone” because the body relies more on stored fat (versus carbs) as its primary fuel source when you work at a lower intensity compared to a higher intensity. Performing aerobic exercise at a low intensity is not a better way to lose weight than more intense physical activity.

No matter what you do, it is recommended that we spend at least 150 minutes of moderate-intensity exercise per week to stay healthy. Heart rate training will ensure that you are working as efficiently as possible to meet your fitness and health goals. It can take the guesswork out of your workout. 

The Future of Fitness explained: how CBD oil can help you feel better

Posted on by Sol
CBD oil / Image source: openaccessgovernment.org

CBD oil / Image source: openaccessgovernment.org

The Future of Fitness explained: how CBD oil can help you feel better

If you love to learn about new exercise and fitness trends, The Future of Fitness explains it to you in a way you can understand and separate the hype cycle from actual results.

Do you want a shot of CBD in your coffee? How about in your ice cream? It’s almost like everyone discovered this miraculous cure for diabetes, epilepsy, anxiety, and cancer overnight. But do you know the facts about CBD?

What is CBD?

Cannabinoids are chemical compounds that are produced naturally in our bodies and in some plants. Cannabinoids are similar to chemicals involved in appetite, memory, movement, and pain. There are more than 100 cannabinoids found in the cannabis plant and the most common one is Cannabidiol, or CBD. 

How can I take CBD?

CBD is extracted from cannabis and is available as an oil or in capsule form. It can also be applied topically, inhaled, or ingested as an oil or in an edible.

How does it work?

CBD stimulates your endocannabinoid system by interacting with its cannabinoid receptors. This interaction activates the endocannabinoid system so it can better regulate the body and keep functions in balance. 

Can I get high on CBD?

CBD will not get you high. Unlike delta-9-tetrahydrocannabinol (THC), the major active ingredient in marijuana, CBD is not psychoactive. CBD can make you feel relaxed and calm but you will not feel intoxicated. 

What is it used for?

CBD is used to provide relief to people suffering from pain and other ailments. CBD is known to provide relief for chronic pain, anxiety, inflammation, depression and many other conditions. At the moment, a great deal of scientific research is examining CBD as a treatment option for neurological conditions, autoimmune diseases, metabolic syndromes, neuropsychiatric illnesses, skin diseases, gut disorders, and cardiovascular dysfunctions. 

Does it work?

CBD wasn’t recognized as a medicine by the FDA until 2018. A pure pharmaceutical formulation of CBD called Epidiolex was approved for the treatment of two severe paediatric seizure disorders, Lennox-Gastaut syndrome and Dravet syndrome. 

Should I Try It?

Because of the stigma associated with marijuana, science hasn’t caught up to embracing CBD as quickly as it should. Most doctors are unaware of the benefits of CBD and may be reluctant to recommend it to patients. It’s also difficult to prescribe a specific dosage or best mode of administration. Additionally, we aren’t sure how CBD interacts with other drugs. 

But research is underway. As more countries legalize and embrace the benefits of cannabis products, CBD will move from the fringes to the mainstream. This will allow us all to make evidence-based decisions about how to incorporate this treatment into our lives. 

More Information Please!

Try these links and get educated about CBD:

Why fall is the ideal time to start running

Posted on by Sol
Woman running in fall leaves / Image source: christianacare.org

Woman running in fall leaves / Image source: christianacare.org

Why fall is the ideal time to start running

After a long winter of hiding away indoors, we tend to embrace spring as the start of the running season. However, I think fall is the perfect time for new runners to get started. In fact, fall running has its benefits.

A lot of us want to run but we are intimidated by our own expectations. We tell ourselves that we’re not runners but the truth is that if you can walk…you can run. Of course, some people will not benefit from running but for most of us, the first step towards getting outside is a mental one. We reinforce preconceived notions of what a runner should look like and hold ourselves up against these impossible standards.

However, the fact is that people of all shapes, sizes, and abilities run all kinds of races. From full marathons to triathlons, we need to get over the idea of the runner’s body. Yes, there are athletes that crush a 5K in 15 minutes…but that is the exception. If your legs are short, you are a runner. If your legs are long…well, you’re a runner too. If you ever watch the scores of people crossing the finish line at a 5K fun run, you’ll see all kinds of people celebrating their accomplishments.

Because of the milder fall temperatures, you don’t have to limit your runs to early morning or early evening.

Beginning a running routine is one of those September resolutions that can be part of your reset and re-commitment to fitness and yourself. Running also meditative. Whether you listen to podcasts or music, this is your own time and focusing on your run means shutting off your push notifications and making every breath count.

Because of the milder fall temperatures, you don’t have to limit your runs to early morning or early evening. A mid-day weekend run is just as effective as a morning one. You can also run for longer without feeling overheated. Layers are your friend so just add or subtract ones as you go. As the seasons change, you can appreciate the beauty of nature and the changing colours.

Like any new exercise routine, it’s always best to start slow and be careful. There are many walk-to-run apps (many of them free) that will help you overcome your fear of running. They work by dividing up your time into small run segments, followed by larger walk segments. As you progress through the program, the ratios switch and the walks become less frequent. You can repeat a segment as many times as you want. There’s no judgement or expectations. You might breeze through the first three weeks and spend the next six months trying to conquer week four.

If it’s your mind and not your body that’s keeping you from running, make a commitment to give a simple sport a try that is all about you and your progress. Here are some tips to getting started (link to Running 101 blog) and then it’s up to you to keep on this path.

The future of fitness, explained: the 7-minute workout

Posted on by Sol
7-minute workout GIF / Image source: Greatist

7-minute workout GIF / Image source: Greatist

The Future of Fitness Explained: The 7-Minute Workout

If you love to learn about new exercise and fitness trends, The Future of Fitness explains it to you in a way you can understand and separate the hype cycle from actual results.

Do you remember a couple of years ago when a study published by ACSM’s Health & Fitness Journal declared that all we needed was 7 minutes to achieve a host of fitness benefits? Well, it’s been six years since this initial study and short, focused workouts are still popular. We talked recently about Tabatta and HIIT (link to previous Balancing Priorities to Workout) but can you really only exercise for seven minutes and lose weight, improve cardio, build muscle, and be diabetes-free?

What is the 7-Minute Workout? The 7-Minute workout consists of 12 high-intensity exercises that only use body weight as resistance. You perform each activity at your maximum intensity for 30-seconds and rest for 10-seconds.

What Do I Need to Do?

All you need to do is find a place where you can do jumping jacks, step-ups, wall sits, and planks without knocking into anything … or anyone. You don’t need extra weights but a chair, mat, and a wall are necessary. You probably also will need a timer to announce the beginning and end of each on or off period.

Does it Work?

What do you want to achieve with your workout? If your primary goal is to lose weight, this isn’t the way to do it. As we’ve previously said, nutrition is primarily responsible for weight loss. You just won’t burn enough calories in 7-minutes — even if you are working to your maximum. However, if you are interested in improving your overall fitness and want a challenge, the 7-minute workout could be for you.

Should I Try It?

If you have any physical issues, this is not the best way to spend 7 minutes. The fact that you need to push yourself to your maximum means some people might sacrifice form for intensity — leading to more injuries and problems. If  you have joint issues, knee, wrist, or back problems, you need a gentler workout to better support your body.

I also never recommend depending solely on one form of exercise or fitness routine. You will always need to stretch, lift, and raise your heart rate, so don’t give up your other activities and prioritize this one routine.

If you know you have good form and are experienced, you may want to try adding the 7-minute workout to your schedule. And if you read the fine print, the authors of the initial study did recommend cycling through the program a couple of times for maximum results. When you’re pressed for time and know you can work to your maximum, there’s no difference between this circuit and other interval training.

More Information Please!

Try these links and get educated about the 7-Minute Workout:

Improve flexibility, reduce stress, boost circulation: don’t forget stretching after working out

Posted on by Sol
athlete exercise fitness stretching / image credit: pixabay.com

Improve flexibility, reduce stress, boost circulation: don’t forget stretching after a workout

So you’ve finished a workout. You’ve taken an hour for yourself and pounded it out on the treadmill, kept up pace in spin class, or sweated it out lifting weights. It’s time to move on with your day. You take a moment before heading out the studio door. Should you spend time stretching? Do you really need to lie down and pull yourself into a deflated pretzel before removing your sweaty clothes? Is stretching that important?

The answer is yes. Stretching is essential. If you haven’t stretched, you haven’t completed your workout. It’s easy to ignore stretching — especially when you’re in a rush. However, if you aren’t stretching you’re missing the full benefits of your workout.

The most obvious benefit of stretching is improving flexibility and range of motion. This ultimately improves your physical performance and helps reduce risk of injury. In aiding your range of motion, your body requires less energy to make the same movements. This makes future workouts more efficient.

Flexibility isn’t the only benefit from stretching. A 2013 study evaluated how heart attack patients responded to stretching as part of their rehabilitation. Among the findings: regular stretching improves circulation. This increases blood flow to your muscles — which can shorten your recovery time and reduce muscle soreness. If your muscles are already contracted because you haven’t stretched, they will be less effective during exercise. Regular stretching will relax all of your muscles and enable them to be more available during exercise.

The benefits of stretching aren’t purely physical. There are mental advantages as well. Stretching is a great way to alleviate stress. A buildup of stress causes your muscles to contract, making you feel tense and uneasy. It also encourages the release of endorphins, providing a sense of tranquility and euphoria.

Now that we’ve outlined just some of the benefits of stretching, you need to incorporate it into your routine. There are also a number of apps, like lolo fit’s Performance Stretching, that can guide you through a varied routine that you customize based on your workout. Whether it’s stretching with a foam roller or post-running, these apps target the muscle groups that need attention — relieving you of the guesswork associated with determining the best stretch for your activity.

So it’s time to stop thinking of stretching as a luxury and embrace it as a necessity. You’ll feel stronger, more flexible, and happier.

Canada’s joining the trans fat ban: what does this mean for you and the way you eat?

Posted on by Sol
WHO targets trans fat in policy recommendations / Image source: wotw.com

Canada’s joining the trans fat ban: what does this mean for you and the way you eat?

It’s no news that trans fats are dangerous. For years we’ve been hearing how this type of fat, found in some foods, contributes to our risk of heart disease. Trans fat increases bad cholesterol (LDL) and decreases good cholesterol (HDL) — which leads to the buildup of fatty deposits.

This September, Canada joined a number of countries in banning trans fat. Denmark became the first country to eliminate trans fat from its food supply in 2004, and since then, countries across Europe have followed suit.

But what do you need to know about the trans-fat ban?

Why would anyone put trans fat in food?

Do you mean, why would anyone inject a dangerous additive that leads to heart disease and Type 2 diabetes in their bake-at-home croissants? Trans fats enhance the taste and texture of food — making it “richer.”  They also act as a preservative and allow manufacturers to extend the shelf life of products. Trans fats are also cheaper to product than animal fats.

I don’t eat trans fat … do I?

Trans fats can be found in commercially baked and fried foods made with vegetable shortening. These include fries and donuts. They’re also in hard stick margarine, shortening, and some snack and convenience foods.

But I never buy those foods!

Do you like microwave popcorn, crackers, or frozen pizza? All of these may contain trans fats. If a label mentions “partially hydrogenated oils,” it’s probably covering up for trans fats.

If there’s a ban, I don’t need to worry.

You still need to check labels and make sure your favourite foods do not contain trans fat. The Canadian government is allowing a grace period of two years for retailers to remove products from their shelves. If a product was packaged before September 15, 2018, it can still be sold. As previously mentioned, trans fat is a preservative. Even in 2020, you may still find in-date products containing this additive.

But it’s good news?

Definitely. Anything that bans trans fat is good. However, we still need to be diligent and not assume that with this legislation trans fat foods will automatically be banished from our shelves.

Want to know more about the trans-fat ban?

https://www.cbc.ca/news/health/trans-fats-health-heart-disease-canada-1.4824852

https://www.dietitians.ca/Dietitians-Views/Food-Regulation-and-Labelling/Trans-Fats.aspx

http://www.heartandstroke.ca/get-healthy/healthy-eating/the-facts-on-trans-fats

https://www.vox.com/science-and-health/2018/5/14/17346108/trans-fats-food-world-health-organization-bloomberg-gates

Spinning isn’t scary: a group workout that lets you forget about what you’re wearing

Posted on by Sol
Spinning class / Image credit: Duvine.com

Spinning isn't scary: a group workout that lets you forget about what you're wearing

At its very core, spinning is a cardio workout on a stationary bicycle in a group exercise environment. Despite the rise in studios with their expensive merchandise and inspirational mantras, spinning is not an elite activity that should be only attempted by those looking for a transformational experience. It can be intimidating to set foot in these highly curated environments and feel out-of-place in your worn gym clothes.

But if you are curious about trying spinning, hereu2019s what happens once you enter the darkened world of the studio. u00a0Itu2019s not scary. Itu2019s fun, challenging, and highly individualized. And you are in control of the workout the entire time.

At your first class, make sure to get the instructoru2019s help setting up your bike. Every studio has slightly different equipment so itu2019s worth checking in with the staff about proper form. If you need to clip in with special spinning shoes, donu2019t worry if it takes you a while to get the hang of it. Even between studios, each bike may have their own particular quirk. It helps to step into the pedal and snap down as if you were in motion. Like any piece of equipment, the more you are familiar with it, the easier it gets. Again, donu2019t be afraid to ask the staff for help clipping in.

Most spin studios are incorporating one session of arm exercises as part of the 50-minute class. Make sure to check the weights on your bike and adjust as necessary. The arm workout is not long but it can be challenging. Choose a weight that you think you can work with and will accommodate biceps, triceps, and shoulder reps.

During the class, the instructor may turn up the music or their microphone very loudly to encourage an atmosphere of intensity. Some studios have earplugs available so donu2019t be shy about grabbing a pair (or bring your own!) if you are sensitive to noise. Itu2019s better to be comfortable than in pain u2014 some of the instructors are loud. Really loud.

Throughout the class, youu2019ll be guided through each song. The instructor will suggest how much tension to add to the bike. You can adjust as necessary. Because spin is an individual exercise in a group activity, itu2019s ideal for people who are just starting out or recovering from an injury. You can work at your own pace or even feel free to change up the activity. Studios are usually dark, even candle-lit, so it wonu2019t be obvious if you are unable to keep pace with the pack. Do your own workout or follow the instructor. As long as you are challenging yourself, youu2019ll be fine.

In other blogs, weu2019ve discussed exercise types that are conducive to forming cults of personality. Lead by charismatic instructors or studio owners who believe their own hype, these people can cloud the true purpose of the activity. Spin has recently become one of those places where aesthetics appears to be more important than athletics. Donu2019t be dissuaded. By focusing on what is happening inside the studio, and ignoring the racks of t-shirts with inspirational sayings, you will be treated to a 50-minute workout that will push you and have you returning for another session.

The Choose Your Own Adventure Cardio Workout

Posted on by Laura
Cardio workout: guys playing basketball. Image credit: Tim Mossholder / Pexels

The Choose-Your-Own-Adventure Cardio Workout

When you commit to strength training, you are building muscular endurance and strength while keeping your bones and joints healthy and strong. Fat loss is a side effect.

To balance out the good work of strength training, I recommend that my clients participate in some kind of cardio exercise. And cardio is not an exact science. Thereu2019s no X times of week + Y speed = Results. Cardio does burn calories but it also helps you keep your heart healthy and prevents disease.

Should I do cardio in the morning or in the evening?

Studies say that you should exercise first thing in the morning. They also say you should exercise in the evening. I say you should exercise when itu2019s most convenient for you. If this means going for a quick run on your lunch break or waking up at 5 AM u2014 the most important part in finding a place for exercise in your day. Make it part of your schedule and find a time that works for you. You know whenu2019s not a good time to exercise? Never.

What kind of cardio should I do?

The kind of cardio you should do is the kind that you like. Forget about keeping an eye on the calories burned square on the machine. Those numbers are estimates and often exaggerations. This means thereu2019s no point looking for the machine that burns the most calories u2014 instead find something that you enjoy. Some people love spending the focused 30 minutes on an elliptical, catching up or rewatching their favourite TV show. Others would describe this as one of the circles of hell. For others, hiking on the weekend or taking a dance class contribute to their cardio.

Like my advice when it comes to finding exercise time in your schedule, the same goes for cardio equipment and type of cardio. The most important thing about cardio is that you do it.

How Long Should I Spend on Cardio?

If youu2019re getting started, you should spend 20-60 minutes on cardio, three to five days a week. If you are new to training, three days a week is a good start. If you are more experienced, I would aim closer to the five days a week to increase your heart rate. And this doesnu2019t mean that you need to run five days a week. You can mix it up with a combination of classes, activities, and cardio machines.

Cardio is one of the few things in life that really is all about you. So be selfish and find that me time. Itu2019s your adventure, so what will you choose? f