Cardiovascular Fitness: Are you working hard enough?

Cardiovascular Fitness: Are you working hard enough?
As a personal trainer I often hear: "I walk every day and never lose any weight!"
The answer is that you are not working hard enough. Cardiovascular work is anything that will get you moving and get your heart pumping. Your heart is a muscle that needs to be challenged just like any other muscle in your body. You need to exert yourself and feel periods of discomfort. I like to say, "Take baby steps." Maybe the first time you leave the comfort zone of your walk, you take it to a jog for 30 seconds. The next time, jog for a minute. You will see your ability to handle these higher levels of intensity will improve. Here are some guidelines that I have compiled to help you obtain some accuracy about what levels you should be working at:

Target Heart Rate
1. Calculate your Max Heart Rate:
220-Age = Max HR

2. Apply Percentage 60 – 90%
Sedentary 60%
Moderate 75%
Active 90%


Example 1: 45 year old – moderately active
220 - 45=175 Max Heart Rate
175X.75=131 Target Heart Rate

Example 2: 40 year old – very active
220 – 40=180 Max Heart Rate
180X.90=162 Target Heart Rate

This calculation should be used as a means to provide you with a range. You can then progress from there. And remember, the best cardio you do is one that you Enjoy!

For more information on Pilates and Fitness, visit www.thecoreconnection.com

Exercise of the Month: Compound Row

The compound row (Mid Back Row) works the muscles of the mid-back which include latissimi dorsi, rhomboids, terres major, rear delts and biceps.
Begin by sitting tall on sitz bones. Wrap a fairly thick tubing band with handles around the balls of feet which are flexed. Inhale to prepare, exhale and pull back squeezing shoulder blades together. Return the band with control and repeat 12 repetitions. Rest for 30 seconds and then repeat performing another set of 12 reps.

Dos
Sit up tall
Pull cable all the way back as if squeezing a pencil between shoulder blades to achieve full range of motion
Keep elbows in

Donts
Do not round out lower back
Do not lean back
Do not move torso back and forth - hold a stable neutral

Disclaimer: You should always consult your physician before beginning any exercise program. You are personally responsible for the way in which the information or recommendations given by this site are perceived and implemented, and do so at your own risk. All representatives of Exercise of the month shall not be held responsible for any injuries or problems that may occur due to the use of any advice given here.

For more information on Pilates and Fitness, visit www.thecoreconnection.com