Get Fit With King

Nov. 5th Weekly fit tip

How to calculate your target heart rate range:

Heart Rate Training is a great tool to use in your exercise program. It shows you how much stress you can put on your body instead of using the “Feel Method”. The “Feel Method” is “I feel like dying on this treadmill”, while your Heart Rate says “it’s only been 5 minutes, keep on going!”

Most fitness professionals use the Heart Rate Reserve Method or Karvonen Method.
The Formula:
Age-predicted maximum heart rate (APMHR) = 220 – age
Heart rate reserve (HRR) = APMHR – resting heart rate (RHR)
Target heart rate (THR) = (HRR x exercise intensity) + RHR
Do this calculation twice to determine the target heart rate range (THRR)

*To get a reliable resting heart rate, check it as soon as you wake up in the morning (before your first sip of coffee). Count your pulse for 15 seconds, multiply the number by 4 and that is your resting heart rate (RHR).

Example:
A 25-year-old person with a resting heart rate (RHR) of 60 beats per minute (bpm) is assigned an exercise intensity of 65% - 80% of functional capacity.
220 – 25 = 195 (APMHR)
195 (APMHR) – 60 (RHR) = 135 (HRR)
Lowest number of the person’s target heart rate (THR) = (135 x .65) + 60 = 147
Highest number of the person’s target heart rate (THR) = (135 x .80) + 60 = 168
The target heart rate range (THRR) is between 147 to 168.

Here is the formula without all the acronym’s:
220 – 25 = 195
195 – 60 = 135
(135 x .65) + 60 = 147
(135 x .80) + 60 = 168
King Soledad
NSCA, Certified Personal Trainer

Get Fit With King

Oct. 29th Weekly fit tip

Breakfast is the most important meal of the day.

Skipping breakfast leads to:
Decreased productivity
Irritability
Fatigue at mid-afternoon

High Energy Breakfast Guidelines:
Feel satisfied by including whole grains, fruit, and a low fat or nonfat dairy food.
Combining a high fiber complex carbohydrate with protein will provide a stable energy source throughout the morning.
Expect breakfast to keep you full for about 3 hours.

Home & Office Breakfast Ideas: (approx. 300 calories)
1 cup cooked oatmeal made with nonfat milk
¾ cup blueberries sweetened with Splenda

Egg white omelet made with cooking spray, veggies, salsa
1 slice Whole wheat toast
1 cup fresh berries
Nonfat latte

The Scott Family

If you would like to follow updates on the Scott family and Aubrey's progression, the website is miracleon7thstreet.blogspot.com .

Thanks for everyone's support to help this family. This is what makes the Medical Alliance so great! We all can come together to help support one another when in need and families are miles away. We thank each and every one of you because that's who makes it possible :)

-Alliance Officers

Get Fit With King

Oct. 22nd weekly fit tip

Interval Training, an alternative to conventional cardio:

Interval Training is a method of conditioning that uses alternating periods of work and rest. There are two primary methods of performing interval training. 1. Using a set time for work and a set time for rest. 2. Calculating an appropriate recovery time using heart rate. Today we will just focus on a set time for work and rest.

Rest to Work Ratio:
The longer the interval, the shorter the rest as a percentage of the interval. In other words, short intervals with a high demand on the body will require longer rests when viewed as a percentage of the interval.

Here are some interval rest recommendations:

15 sec. sprint with 45 sec. rest for a beginner (3:1), 30 sec. rest for advanced (2:1)
30 sec. sprint with 1 – 1 ½ sec. rest (3:1 or 2:1)
1 min. sprint with 1 – 2 min rest (2:1 or 1:1)

As the interval gets longer, the recovery time doesn’t need to be as long as it relates to the interval. A 2 min. interval may only need to be followed by a 2 min. rest.

The biggest benefit of interval training is that you get a great aerobic workout, without the boredom of a long steady state exercise. You can get your heart rate in the recommended aerobic range for 15 to 20 min. and just do 7 – 10 min. of actual work.

Stationary bikes are most recommended for this type of training because you can work really hard and not injure yourself.

King Soledad
NSCA – Certified Personal Trainer

Contest Winners

We just wanted to thank everyone for their comments on the blog for our giveaway! We are working hard to get those ideas going so that you all can read more about the things you suggested. If you yourself would ever like to make a post on our blog, please email us (ttuhscmedicalalliance@gmail.com).

Congrats to Jill Chandler, Allison Theodosis, and Emily Cooper for winning the Woodhouse Day Spa gift cards! We only chose 3 winners because there were only 3 people who posted before the deadline.

Thanks again to everyone who participated!

Get Fit With King

Oct. 15th weekly fit tip

Exercise of the week: Squat to 2 arm dumbbell press
Difficulty level: Intermediate

Benefits: Integrated total body strength production and improved total body neuromuscular efficiency.

Begin with feet shoulder width apart with feet pointing straight ahead. Hold dumbbells at chest level with palms facing body. Perform a squat keeping lower extremities in proper alignment. Activate glutes and stand to a fully upright position. Once stabilized, press the dumbbells overhead until both arms are fully extended with palms facing forward. Slowly return dumbbells back to the chest and repeat. Remember to breathe throughout the whole exercise.
Start with light-medium weighted dumbbells. Do 3 sets of 12 reps with 30 seconds rest between each set.

King Soledad
NSCA - Certified Personal Trainer

A Wonderful Giveaway

Four lucky people have a chance to win a gift card to Woodhouse Day Spa! All you have to do is make a comment on one the blog posts. In your comment, please list at least one thing you would like for us to blog about in the future or list someone you would like for us to get to make an appearance on our blog and what you would want them to blog about. All entries must be submitted by MIDNIGHT on October 16th, so you have until late Thursday evening to get your ideas submitted :) A reliable source will choose the lucky winners from the bowl of names who entered. Good luck!

A Big Thank You

A big thanks to everyone who donated for the bake sale last week. We sold every last item that was there! It was an all around great day, and wouldn't have been possible without the help of you all! Our next bake sale is on November 12th from 11am-1pm outside of the south side elevators next to the cafeteria. The Evite will be out on a later date. We appreciate everyone's support and hope to see you soon!

Race For The Cure

Hey guys a quick post about the Race For The Cure! We raised $590 dollars and that is great! We had a fun time, the weather was a little cold at first but it ended up perfect! Thank you so much to everyone who signed up and supported our efforts to help the community. We are a group that fellowships one another but we are also a group who loves to help our community. I feel strongly that we have a great opportunity to help those who are on need through this organization. You are guys are great I hope we can continue to serve together!
Thanks,
Sarah Thomas

Get Fit With King

Whenever someone asks me any questions about losing weight or toning up their body, they usually expect me to answer with a cure-all exercise program. My reply back to them is always “how is your nutrition.” Proper nutrition is the #1 key for managing your weight. A successful method for long-term weight management is using a food diary. People lose 10% more weight when they keep a food diary. Keeping a food diary will help you identify bad eating habits, such as poor food choices or grazing all day.

Many great web-based food logs are available. These tools help you to see where your calories are coming from (i.e., fat, carbohydrates, protein, and alcohol) and can assess whether or not you are meeting fiber and vitamin & mineral requirements. Calorieking.com and fitday.com are some examples of online food diaries.

If you have any questions, please feel free to contact me at kingsoledad@gmail.com



-King Soledad