Hi everyone,

Hope you are all enjoying the last days of summer.  I wanted to share with you a cardio workout that I used last week with some clients who were struggling to get the scale moving again.  We talked about how you have to change things up push your body in a different way to get past a stubborn plateau.  This workout is designed for someone who is already able to do 30-40 minutes of continuous exercise.

The Program: The Biathlon challenge (elliptical trainer and treadmill)
Target Heart Rate: 70 to 85% of max heart rate (220-age x .7 and .85)
How?  Warm up on treadmill with a brisk walk then a light jog.  Proceed to a faster jog or run so that your heart rate gets to 85%.  Once at 85%,  continue for one minute then reduce speed to bring heart rate down to 70% for 2 minutes.  Continue these intervals for 12 minutes then head to the elliptical trainer and maintain a pace at 75% for 10 minutes.  Do this entire sequence one more time.  Cool it down and stretch. This should take about 45 minutes with a goal of doing it three or four times per week.

Happy calorie burning!

Tressa

Hi Everyone,

I am proposing a challenge for you this week. My challenge to you is to make a change to your exercise routine. This assumes that you have a routine so if you don't, then get on it! What are you waiting for? No time like the present.

Changing up your workout routine is one of the fastest ways to see and feel change in your body. If you are a walker, try adding a few run sections into your workout. If you lift weights regularly, take a yoga or spin class to challenge the cardiovascular system and flexibility. I promise you that if you keep your body guessing, it will prevent the weight loss plateau. Additionally, it can help you get out of current fitness rut and get the fire going again. This may seem like such a simple and no brainer piece of advice but I am constantly surprised by how many people I see doing the same thing day in and day out and expecting different results.

CHANGE, it does the body good! Go for it!

Happy Jumping.

Tressa

Hi Everyone,

Last week I wrote about how to find your maxHR. The objective this week is to figure out what to do with that number. The maxHR is used as the reference point or anchor for which you create your target zones. A target zone is a heart range that guides your workout by keeping your intensity level between an upper and lower heart rate limit. There are various target zones that are suggested for an individuals to follow that correspond with a specific exercise goal. IE. Improved fitness zone = 70-80% of maxHR. Let's take a casual look at the zones.

Hi Everyone,

Last week I wrote about how to find your maxHR. The objective this week is to figure out what to do with that number. The maxHR is used as the reference point or anchor for which you create your target zones. A target zone is a heart range that guides your workout by keeping your intensity level between an upper and lower heart rate limit. There are various target zones that are suggested for an individuals to follow that correspond with a specific exercise goal. IE. Improved fitness zone = 70-80% of maxHR. Let's take a casual look at the zones.

Zone 1: 50-60% of maxHR: This is the warm up/cool down zone. You can definitely get healthier in this zone but you will not have a marked improvement in strength or endurance. If you are out of shape or have heart problems then spend most of your time in this zone to safeguard the heart and progress once a base has been established.