Formulas for Finding Your Personal Heart Rate

Step 1: Determine you Maximal Heart Rate A common forumla you may see floating around is this:  (HRmax) is 220 – age = HRmax HOWEVER: this is neither accurate nor scientific. Current studies indicate that no formula currently exists that is an accurate predictor of HRmax. however, the least objectionable formula is this: HRmax = 205.8 − (0.685 × age) Many heart rate measuring devices exist. Some people simply count their pulse rates. Step 2: Calculate your resting heart rate (HRrest) This is found by taking your pulse (or using your heart rate monitor) as soon as you wake up. The general standard is to do this for three consecutive mornings and calculate the average. HRrest = resting heart rate day 1 + resting heart rate day 2 +  resting heart rate day 3  / 3   Step 3: Calculate reserve heart rate (HRreserve) To calculate your reserve heart rate, use this formula: HRreserve = HRmax – HRrest As your fitness improves, your resting heart rate will decrease thus increasing the reserve heart rate. Step 4: Calculating your target heart rate HRtarget= (HRreserve x  % intensity) + HRrest For example, if you want to target a 70% intensity, you would use: HRtarget= (HRreserve x .7) +...

All About Heart Rate Training

What is Heart Rate Training? Your body’s demand for oxygen rises when exercise intensifies: this means that your heart rate (which is the number of heart beats per unit of time) will increase or descrease depending on your exercise intensity. Monitoring your heart rate allows you to measure and assess just how much your body is working, giving you a greater control over your work out plans and structures. It allows you to target the necessary intensity levels you need to achieve your desired endurance, strength and speed goals – or, alternatively, you can control your intensity levels to prevent over training and promote recovery. While some devices measure heart rates, they usually use an estimate of average heart rates: it’s is important to know that heart rates are different for everyone and are key to establishing which ‘zones’ you should be training in. What is a heart rate zone? A “zone” identifies different heart rate groups that are suppose to target specific training outcomes. Below is a table of zones:   Warm Up Zone: 50% -60%  Recovery Zone – 60% to 70%             Aerobic Zone – 70% to 80%       Anaerobic Zone – 70% to 80% We warm up zoneis slow, steady, and very easy on the body. It’s meant to start your blood pumping and prepare for more intensity.Training within the recovery zonedevelops basic endurance and aerobic capacity. All easy recovery running should be completed at a maximum of 70%. Another advantage to running in this zone is that while you are happily burning fat you may lose weight and...

How Do You Choose a Chiropractor?

Everything You Need to Know About Choosing a Chiropractor in Alberta  If you were to search for ‘Choosing a Chiropractor’ or ‘Free Report Chiropractor,’ you would find that there are a number of results that will pull up very similar articles regarding those big red flags you should watch out for when selecting a chiropractor. Unfortunately, nearly all of these reports say the same thing: beware of bait & switch tactics, beware of hidden fees, don’t trust a chiropractor that says this or that. This is all fair information that could be applied to any business that offers products and/or services, but there is some information that should – most definitely – have an impact on the chiropractor you choose. What we have done with this report is put together facts about: –          The Standards of Practice all Chiropractors in Alberta must follow –          What to expect from ANY Chiropractor you choose to see –          The different types of Chiropractic Care available and which one may be right for you –          Popular Myths about Chiropractic Care Click here to get your free...

How You’re Devolving In Front of your Computer

If I told you I was a carpenter or an ironworker, you might think that it must take a toll on my body. But if I told you that I had an office job where I sat in front of the computer all day, you might think that the chances of physical injury would be minimal. This couldn’t be further from the truth. Repetitive stress type injuries have resulted in well over 5 million dollars last year in Worker’s Compensation claims, and thousands of hours of missed work time. In many office-based jobs, we are required to remain in a fixed position while performing many precise repetitive motioins: just think about how long you’ve focused solely on your computer screen today, and how many times your hands have hit the same key. These kinds of activities, which are highly repetitive in nature, can cause serious damage to our bodies. Our muscles and joints begin to wear in an abnormal way –  and unfortunately this wear is not always easy to detect in its early stages, as it can be masked until occassional, mild discomfort before it becomes a debilitating pain or is felt as numbness or constant tingling in an affected area. It’s much easier to prevent a repetitive stress injurt (RSI) than it is to repair damage that has already developed over the years. How to help prevent RSI in  your every day life: When sitting for long periods of time, ensure that your knees are at a 90-degree angle and your feet touch the floor. Move your feet and legs frequently Your chair should have a good...

Foods that Cause, and Foods that Help Avoid Inflammation

Inflammation is the natural reaction your  body has to irritation, injury or injection – but that doesn’t mean it’s any less painful to deal with. Often, anti-inflammatory drugs can be prescribed to help alleviate the symptoms. You can also help your body along by being adopting a healthy diet. Yes, you read that right: there are natural, non-medical ways to help your body avoid an inflammation response. Keep an eye on your diet, as some foods can be especially irritating: Junk foods, white flours, high-fat meats, sugar and processed foods. This includes high-fat processed meats like bacon and sausage.  Loading up on junk foods, high-fat meats, sugar and processed foods may increate the potential for inflammation in your body. Cut back on white flours in bread and pasta by looking for 100% whole-grain instead. Eliminate added sugars by decreasing your consumption of sugary sodas, pastries, candies, desserts and pre-sweetened cereals. Potatoes, tomatoes and eggplants can also trigger pain in some people as these vegetables contain a chemical alkaloid called solanine. While no formal research back the claim about this, some people believe that avoiding them have helped. So what foods are considered natural anti-inflammatories? Fruits and Vegetables. Whole fruits, berries and vegetables are rich in vitamins, minerals, fiber, antioxidants and phytohemicals. Choose green and brightly colored vegetables, and whole fruits. Protein Sources. Possible anti-inflammatory protein sources include lean poultry, fish and seafood. Soy and soy foods such as tofu and tempeh, along with other legumes, can be used as plant-based protein sources. Omega-3 Fatty Acids. Maintaining a diet high in omega-3 fatty acids (naturally available in foods like fish...