Serial Trainer

As we all know, the summer is fast approaching. It’s still a little chilly here and there but overall, the weather is warming up and layers of clothing are dwindling. It’s time for us to get into the mindset of [cue horror music] bathing suits!

Some of you are new to working out and so I’ve dedicated this post to you. Those of us that are more experienced might even find this a refreshing way to start a new season and add something new to our workouts. OR it’s a great way to re-assess your fitness level and make needed changes. Sometimes it’s good to start over. If you have access to a health club, most trainers will do a physical assessment on you for no charge. Knowing your posture deviations is important to enhancing and improving your overall health but it doesn’t stop there. Once you’ve corrected those, you might develop new ones. I’s a never-ending gerbil ball, right? But that’s OK! It’s good to change things up and to continue improving. It gives us a sense of accomplishment and motivation.

Alright so let’s get down to business.

The first thing you need to do is CHECK WITH YOUR PHYSICIAN.

Did I make that clear enough? Let me repeat it: The first thing you need to do is CHECK WITH YOUR PHYSICIAN.

I stress this for a few reasons. Many people have injured themselves and put themselves in major harm’s way because they had a condition they never knew they had. If you have diabetes or other heart related conditions you will not be able, nor advised to do the same exercise/intensity as the general populace. This is NOT a bad thing. If you push yourself beyond what you SHOULD be doing, you are also HINDERING your progress and health. NOT worth it, folks. Really, it’s not.

If your doctor gives you the all clear, the next thing you need to do is find out your resting heart rate. The best time to do this is in the morning when you first wake up, or after being sedentary for a long period of time and do not have any stimulants in your system (ie; caffeine). Find your pulse at your wrist or neck and count out the beats per minute for one full minute. If possible, do this more than once and take the average.

How to find your target heart rate:
220 – your age
subtract your resting heart rate (this is called your heart rate reserve)

Now give yourself a range, or a set of numbers, to keep your heart rate at so that you don’t go nuts trying to keep it at one number. For novices, start by multiplying that heart rate reserve number by 50-60%. This will give you about 10 numbers to work with. For intermediate you’d use about 70-80%.

You can play with those numbers a little (example: 55-65%) to find a comfortable zone for you.

Here’s a tip for you: To use primarily absolute fat, keep your intensity low. To burn more calories, keep your intensity higher.

You always want to add in some muscle building exercise to all your workouts. Losing weight and burning calories can result in a “saggy” look if you do not build that muscle underneath, PLUS, you definitely want to keep burning calories while you’re lying around doing nothing..right?  It’s like having a free fat-burning session — hello!? — who wouldn’t take that!? 😉


{March 23, 2010}   APEX ULTRA Fat Burn

I’m about to start using this to see how it boosts my workouts/mood. Has anyone tried it? Have any comments?  I love APEX products, so I’m pretty excited about how this one will work!

EDIT: I started using this 3 days ago, I will keep you guys posted =)

et cetera