I am Ironman
In honor of THE AVENGERS movie opening today the YMCA did a little tribute on their inspirational whiteboard. Apparently one of the lifeguards is a very talented artist. The YMCA always has one biblical scripture and one secular spiritual scripture.
The captions read:
#1- Two are better than one because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to life him up. -Ecclesiastes 4:9
#2- Individually we are one drop. Together we are an ocean. -Ryunosuke Satoro
Today's workout was just cardio this morning and Yoga this afternoon. I did 30 minutes on the elliptical trainer in my fat burning heart rate zone. Your fat burning heart rate is approximately 60-80% of your target heart rate. Your target heart rate is 220-age.
For me this is:
220-41= 179. This is my maximum heart rate I shouldn't go over when I do cardio.
60% of 179 = 107
80% of 179 = 143
My fat burning heart rate zone is between 107 bpm and 143 bpm. (bpm = beats per minute)
Now, this is not very high. It is actually very relaxing and it should be. You should break a sweat but it should be a slow building sweat and you should be able to carry on a conversation.
You don't have to go all out when you do cardio. If you go too high above your fat burning zone, you tap into muscle and not your fat stores. Keeping your heart rate lower will make sure you utilize your fat stores for energy. 30 minutes is plenty of time. Anything over 45 minutes is a waste.
That being said, cardio intervals are awesome. It's a short intense workout. That is were you take your heart rate up to your target heart rate for a specific amount of time and then lower it into your fat burn zone for a specific amount of time. For example: One minute of 179 bpm and one minute of fat burn zone for 20 minutes. You can shake this up anyway you please.
DRINK WATER: I go through at least 24 oz of water during a workout. Keeping yourself hydrated helps you workout out longer and more efficiently. Cut out soda and yes, DIET SODA, and you will drop weight within a week.
My 3 labs are begging to go to the Dog Park now. Every morning at 9am they get their time. I had mine first thing and now it's their turn! Yoga at 11AM!!
No comments:
Post a Comment