Good Resting Heart Rate By Age

Note that I do not know who made this chart but I suppose it could be a fair indicator and may be useful.  Also note that a resting heart rate can also get lower than 40 BPM

Why must a deconditioned heart beat faster at rest?

A deconditioned heart must beat faster because the body demands a plethora of nutrients including oxygen.  These nutrients are transported in the blood.  If the stroke volume is low the heart must beat faster to deliver the nutrients demanded by the body.

We plan on lowering your resting heart rate because in the process it will begin producing oxygen-rich blood.  Think of it like this, you are currently running your body on a lower quality of blood, kind of like running your Mercedes on regular fuel when it is recommended you use premium.  Whats the outcome of this?  Expensive mechanical problems and a shorter life expectancy for your Mercedes.  What’s the outcome of an inefficient heart? Medical problems and a shorter life expectancy.

Why do I get fatigued during high intensity exerecise?

Regardless of the intensity at which you are exercising, lactic acid is continuously being produced and removed, even when the body is at rest.  When lactic acid is produced at a greater rate than it can be removed, fatigue occurs.  A major goal of training should be to minimze lactic acid production and to enhance lactic acid removal during exercise.  It is also suggested that a combination of high intensity interval traiining and prolonged submaximal training can aid in accompanying this task.

Submaximal training is when you train at a level below maximal physical exertion.

In the process you will reduce lactic acid formation by increasing utilization of fatty acids as a fuel source, while facilitating lactic acid removal.

If you do a sufficient amount of cardiovascular training you will minimize or even prevent the onset of muscle soreness caused from exercise.

Trainer Tip: Get Educated!  Do you conduct your workouts blindly without direction!  Dont worry I will teach you.   Okay listen up, imagine going to the gym 4-7 days a week for 3 + months and exercising for 45-60 minutes each visit.  Thats a grand total of 64-84 visits and 2880-5040 minutes of your life and you have not produced visual results!  Get your head out of your $%# and learn  Okay I’m sorry if I offended you but atleast the reality of your situation may have set in.

If you forbid purchasing professional assistance then lets look at it like this.  Lets say you earn anywhere from $10-$20-$30-$40-$50 an hour and multiply the time you spent at the gym which is 84 hours over the course of 3 months.

If you choose to work versus visit the gym you could have earned:

• $10 an hour =$840
• $20 an hour = $1680
• $30 an hour = $2520
• $40 an hour = $3360
• $50 an hour = $4200

Find you average hourly wage above.  If you came to the gym to loose your belly and have not put a noticable dent in it in over 3 months then you may as well have stayed at work for another hour and you would have earned that money above.  Moral of the story is if you dont know what you are doing then you should interview all the trainers at your gym and hire one of them.

Ready to start learning?  Visit the links below:

Cariorespiratory Education

Nutrition Education

Sample Meal Plans and Grocery List

Rising Obesity will cost the USA $344,000,000,000

Its a typical Tuesday morning for me with exception to the cancelation of the Cardio Club due to the weather.  I begain with 2 egg and cheese sandwiches on english muffins with a tall glass of milk.  I then proceeded to the library and picked up both the St. Louis Postdispatch and USA Today.  On the front page of USA today is a headline titled ” Obesity Devouring Health Dollars”

The article begins with a strong statement “If Americans continue to pack on pounds, obesity will cost the USA about $344 billion in annual medical related expenses by 2018, eating up about 21% of health care spending.”  I just want to tell those of you who are in this category that I am proud of you for being proactive by seeking a solution.  The average obese individual thinks short term and will not make the necessary financial adjustments for my services.

Other projections in this report are that:

• the current 34% of the population being obese will move somewheres near 43% by 2020.
• an obese person will have an average of $8,315 in medical bills a year in 2018 compared with $5,855 for an adult at a healthy weight.  Thats a difference of $2,460 or 30%

Once again, I’m proud of you for seeking a solution other than medicine or medical.  Stay focused and you will no longer be apart of this.

Daily Burn Review

Gail Keelin brought to my attention a wonderful nutrition tracking website named “The Daily Burn.”

The Daily Burn is extraordinary because it truly has all product brands listed including those I recommend at trader Joes.  Please go on there today and create an account and begin using it.  If you have an iPhone it even has an application and I believe in January there will be a blackberry application as well.

Weigh Loss Support

This is a message to all who are attempting to lose 1 or more pounds of body fat….so everyone.  The reason you succeed with me is because of:

1. Professional Guidance
2. High Intensity Workouts
3. SUPPORT

Support is in capitals because unless you posses the obnoxious characteristic’s of a professional athlete who boast and brags about being number one and needing no one, you need SUPPORT.

I’m only with you 1-6 hours a week (6 if you attend all cardio club meetings) yet there are 168 hours in a week.  At best I’m with you 4% of each weeks hours.  Okay so what im getting at is you need more in the gym support which is why you need to collaborate with the other group members and if you already do  then please welcome others into your “clan.”  We can even get really silly and start clan names and lose weight as a group while competing against other clans.  I could get golds to donate small prizes to the winning team.

The concept behind this collaboration is to ensure you are conducting exercise even when you are not with me.  In addition you can help each other jump the hurdles that stand in your way.  If you are interested in partnering with other people then please comment below using the comment feature on this post.  Include your availability.

Need some inspiration?  Dont forget about those who have done it and are currently succeeding!  Click Here