TODAY HEALTH AND FITNESS

YOUR HEART RATE
Your pulse or heart rate is what will form the basis of your level of exercise intensity for your aerobic conditioning.

Maximal rate (MHR) is the highest rate a person can attain during heavy exercise. To work at this maximum rate is both dangerous and unnecessary, so we work to a specific formulae (known as the Karvonen Formulae) which is 220 - your age.

As we age our maximum heart rate becomes lower, so it is of even greater importance to monitor the rate of an older person, as it is for an un-conditioned or un-fit person. All work performed will be at a percentage of your maximum rate as shown below. Your resting heart rate (RHR) is the rate at which your heart beats per minute when at rest.

Example for a 40 year old
220 - 40 (age) = 180 (MHR)

For an un-fit or overweight person I am recommending that we begin working at 70% of your maximum rate, i.e: 126 BPM.

I find an easy way of working out your percentage (without a calculator) is to simply divide the 180 (MHR) and the percentage by 10 and multiply e.g:
70% of 180 = 7 times 18 = 126
50% of 180 = 5 times 18 = 90

A wonderful tool to utilize, particularly when you are starting out is a Heart Rate Monitor. These are available at all good sports stores and a decent one will set you back about $200. Otherwise calculate your rate by counting your pulse rate over 15 seconds and multiply by 4 for one minute. At the wrist with index and middle fingers (not your thumb).

Setting and continually attaining your goals is what keeps you on track. Now we are going to do some basic fitness assessment tests of which are great to give you an idea of your ability and limitations at this early stage. Make sure you keep a record of each test so you can compare notes at regular intervals.

RESTING HEART RATE Have a clock with a second hand next to your bed. On waking take your pulse at the wrist either for 15 seconds multiplied by 4 or for the full minute. This is your resting heart rate. This is a good habit to get into as it helps you to become more confident in taking your heart rate at other times and it can be very motivating to see your rate dropping as you become fitter. It is nice to know the old heart doesn't have to work so hard as it used to.

Find a step approx 45cm high and fairly solid to comfortably take your weight when standing freely on it. With your watch or clock in view, begin stepping up and down from the step, left foot up, left foot down, right foot up, right foot down for 5 minutes at a reasonable pace. On completion immediately take your heart rate at 1 minute, 2 minutes and 3 minutes (recording times) Doing this test at a later date will show a much lower heart rate proving your increasing fitness and aerobic capacity.

ABDOMINAL STRENGTH AND ENDURANCE Laying on the floor with knees up and arms straight out in the horizontal position, lift your shoulders off the ground in a crunch position until your wrists cover your knees. Do as many as you can in one minute, or 30 seconds if this is not possible. Through your pilates and yoga moves later on you will notice huge improvements in your core-strength.