Fit bit, Garmin, all these exciting fitness trackers have really changed how people view their health and lifestyle. It has, I would say, even changed how some perceive their lives… Maybe starting taking their health more seriously… So I appraise these companies.
Now what does it all mean? Steps, sure we know. But what about the heart rate? Do you know what your pulsing heart rate really means? Is it normal, is it healthy … ?
What should your Target Heart beats per minute (bpm) be for Exercise, Losing Weight and simply for your Health? Fact is, knowing your heart rate can help you track your health and fitness level, and even give you fitness-health goals.
What is a Resting Heart Rate?
It is the number of times your heart beats per minute when you are at REST essentially. Lower is actually better, in fact, someone more active will have a lower resting heart rate than someone with lower health conditions or higher body weight. Lower heart rate typically means your heart muscle is in better condition and doesn’t have to work as hard to maintain a steady beat as opposed to those with a higher rate.
According to American Heart Association,
For most of us, between 60 and 100 beats per minute (bpm) is normal. The rate can be affected by factors like stress, anxiety, hormones, medication, and how physically active you are. An athlete or more active person may have a resting heart rate as low as 40 beats per minute. Now that’s chill!
Here is a quick guide for your reference:
|Age||Target HR Zone 50-85%||Average Maximum Heart Rate, 100%|
|20 years||100-170 bpm||200 bpm|
|30 years||95-162 bpm||190 bpm|
|35 years||93-157 bpm||185 bpm|
|40 years||90-153 bpm||180 bpm|
|45 years||88-149 bpm||175 bpm|
|50 years||85-145 bpm||170 bpm|
|55 years||83-140 bpm||165 bpm|
|60 years||80-136 bpm||160 bpm|
|65 years||78-132 bpm||155 bpm|
|70 years||75-128 bpm||150 bpm|
PS. Your maximum heart rate is about 220 minus your age.
If you do not have a tracker, you can always do it old school: Take your pulse on the inside of your wrist, on the thumb side. Use the tips of your first two fingers (not your thumb) and press lightly over the artery. Count your pulse for 30 seconds and multiply by 2 to find your beats per minute.
So bottom line, if your heart rate is too low, kick your self into a more active lifestyle. If it’s too high, calm it down and stay healthy. Either way, don’t get out of the targeted beats.
To summarise it. Eating greens and doing cardio is not the way to get lean, says personal trainer. Weight training is key and ends up burning more fat as you continue burning it throughout the day. It is inportant to note that to burn fat, you must be in a calorie deficit throughout your day. High Intensity Inrerval Training is the best cardio and most effective method of losing weight.
Read this article.. if says it all .
We have all heard this before, cell phone radiations can cause cancer, but like every other health warning people take it for granted and continue along their day. Scientific facts confirm this statement. Research since 2011 has been compiled showing that Cellphone Radiation is linked to Heart and Brain Tumors, and much more.
The primary hazard of cellphone radiation is not brain cancer but rather systemic cellular and mitochondrial damage, which threatens health in general and can contribute to any number of health problems and chronic diseases.
It’s really quite sad, I mean people literally spend 24/7 with their phones nowadays, simply walking to the washroom seems to require someone to bring their phone, as it *would be a shame if they had ‘nothing’ to do while in the washroom*. You may laugh at this but its the truth. What about going to bed, people always have their phone beside them, if not underneath them, their pillow. Talk about head radiation…
In fact, the primary hazard of cellphone radiation is not brain cancer per se but rather systemic cellular and mitochondrial damage, which is harmful to health in general and can contribute to any number of health problems and chronic diseases. An estimated 80,000 U.S. men, women and children are diagnosed with a brain tumor each year. Meanwhile, 787,000 people die each year from heart disease. The relative rarity of brain cancer may lead you to believe that your cellphone is safe. Radiation from your cellphone weakens your blood-brain barrier, allowing toxins in your blood to enter your brain, and into the cells of your entire body.
In fact, studies have shown that ElectroMagnetic Fields (EMFs) are more likely to cause Neurological Dysfunction, Heart Problems and Infertility more so than Brain Cancer. In fact, consequences of chronic EMF exposure to the brain causes anxiety, depression, autism, Alzheimer’s disease, and other neurological diseases. It is also linked to a decreased sperm motility and a reduction in sperm viability in men.
Experiments done with rats found that male rats exposed to high levels of radiation are more likely to develop heart tumors, while female rats and newborns exposed during pregnancy and lactation were more likely to develop low body weight. DNA damage and heart tissue damage was also found in both male and female rats. These findings were not in mice.
Here are some tips to Optimize your health:
|Connect your desktop computer to the internet via a wired Ethernet connection and be sure to put your desktop in airplane mode. Also avoid wireless keyboards, trackballs, mice, game systems, printers and portable house phones. Opt for the wired versions.|
|If you must use Wi-Fi, shut it off when not in use, especially at night when you are sleeping. Ideally, work toward hardwiring your house so you can eliminate Wi-Fi altogether. If you have a notebook without any Ethernet ports, a USB Ethernet adapter will allow you to connect to the internet with a wired connection.|
|Shut off the electricity to your bedroom at night. This typically works to reduce electrical fields from the wires in your wall unless there is an adjoining room next to your bedroom. If that is the case you will need to use a meter to determine if you also need to turn off power in the adjacent room.|
|Use a battery-powered alarm clock, ideally one without any light. I use a talking clock for the visually impaired.|
|If you still use a microwave oven, consider replacing it with a steam convection oven, which will heat your food as quickly and far more safely.|
|Avoid using “smart” appliances and thermostats that depend on wireless signaling. This would include all new “smart” TVs. They are called smart because they emit a Wi-Fi signal, and unlike your computer, you cannot shut the Wi-Fi signal off. Consider using a large computer monitor as your TV instead, as they don’t emit Wi-Fi.|
|Refuse smart meters as long as you can, or add a shield to an existing smart meter, some of which have been shown to reduce radiation by 98 to 99 percent.45|
|Consider moving your baby’s bed into your room instead of using a wireless baby monitor. Alternatively, use a hard-wired monitor.|
|Replace CFL bulbs with incandescent bulbs. Ideally remove all fluorescent lights from your house. Not only do they emit unhealthy light, but more importantly, they will actually transfer current to your body just being close to the bulbs.|
|Avoid carrying your cellphone on your body unless in airplane mode and never sleep with it in your bedroom unless it is in airplane mode. Even in airplane mode it can emit signals, which is why I put my phone in a Faraday bag.|
|When using your cellphone, use the speaker phone and hold the phone at least 3 feet away from you. Seek to radically decrease your time on the cellphone. I typically use my cellphone less than 30 minutes a month, and mostly when traveling. Instead, use VoIP software phones that you can use while connected to the internet via a wired connection.|
More detail can be found in the following link:
Why is it so hard to achieve a HEALTHY BALANCED DIET?
Sadly, companies have a lot to do with this… The labelling, the word choice, the false advertisement. We live in a world full of deceit and lies.
It is what is, almost everything nowadays is processed food and finding healthy whole organic food is close to none as even when some foods are claimed to be healthy, they are actually not.
Health Canada proposed new regulations that would require companies to add warning labels to all packaged foods that are high in saturated fat, sugar or sodium. According to Global News
Here are Some acclaimed myths to be wary of:
- Artificial Sweeteners have no Sugar and therefore good for weight loss: That is so deceitful it hurts. Artificial Sweetener should never be used as a “healthier” option. In fact sweetener is worse for your weight and it is in fact proven to be linked to weight gain, diabetes and high blood pressure. The Aspartame inside it, in the contrary, makes our bodies CRAVE more Sweets and diminish our body’s ability to LOSE the food that we ate.
- Milk is often considered the best source of Calcium: Growing up we have all been told that milk strengthens our bones and keeps us strong. That is not completely factual. The truth is, you get better calcium in eating dark leafy greens, almonds or salmon.
- Saturated Fat is BAD for you: I have personally questioned myself on this one few times, and unlike the common beliefs, however Saturated fats are found in almost everything, including good foods (avocado, coconut), and more processed foods. Saturated fats can be good, it is the TRANS FAT that you must avoid, as they increase bad cholesterol and reduce the good cholesterol. Saturated fat in fact is needed for brain health and building cell membrane.
- Eggs have been viewed to increase cardiovascular disease: That is absolutely untrue, as they are very healthy for you and provide you will a great amount of protein and vitamin D, including the yolk which offers healthy cholesterol.
- All fats lead to weight gain: while over consuming fat can definitely lead you to gain weight, not all fat is bad for you. In fact, a healthy diet includes healthy fats, such as olive oil, nut, avocado, and more as these actually help you lose weight through a balanced diet with fats that keep you full for a longer time while providing our body with good nutrients.
- Salt should completely be avoided: I am one to avoid Salt, but fact is, avoiding salt has been linked to health issues such as headaches, fatigue, nausea, and low blood sugar. In fact, Bednarski suggests that instead of avoiding salt, may be better eating less processed salt that has been bleached, and trying pink Himalayan salt instead. It provides 84 trace minerals to the body.
- Juice with NO ADDED SUGAR is healthy: Marketing and labelling is commonly false and this leads to confusion for people. Truth is, a cup of orange juice is practically the same as having a cup of Pepsi. Opt for eating the fruit instead.
When you turn fruit into juice, you are losing the insoluble fibre, which is an essential nutrient and helps delay absorption of the sugar. Take the fibre away and you’re just drinking sugar and calories. There’s some vitamin C, but you would be better off taking a vitamin pill for that. According to Robert Lustig (BBC News).
Consider a New You…. Research and Assess. EAT HEALTHY.
Waking up early to workout is NOT over-rated. Working out in the AM is the Ultimate workout. You want to loose the most Fast reserve in your body? Do it before breakfast.
When’s the best time to exercise to ensure you’re getting the most out of it?
It really does Pay Not to Snooze, and wake up for an early workout.
Why? Because working out before breakfast helps you speed up the weight loss and actually boost your energy throughout the day, in turn preparing your body to an all day fat burn, and pushing your body to tap into its fat reserves for fuel, as opposed to burning off your most recent meal.
A fasted workout is the best Workout. So next time you want to Snooze and sleep in, think about your progress and your hard work. It is much harder after breakfast than before breakfast. Why not speed up your progress and do it right?
THINK ABOUT IT & COMMIT!
For more, Lose Weight – Business Insider.
Losing weight is a constant struggle, I have tried various methods, diets, workouts. To be honest, lets make it simple.
EAT WELL, EXERCISE WELL, DONT KILL YOURSELF AND DONT STRIP YOURSELF FROM HAPPINESS.
Cutting FAT, cutting CARBS, cutting SUGAR, starving yourself. You are doing it all the wrong way. How about you focus on what really matters, because your body needs fat, carbs, sugar, and damn right can’t be starved, not if you want to also Work out and BE HEALTHY.
So here is the Trick, I will send you off to a nice ENTERTAINING ride that will shock you but you will realise that this way will be healthy and reachable for you.
Here are 23 Weight Loss Tips for you to best lose it. Don’t DIET, just Finally DO-IT.
I watched this TED Talk and it made me really think. It is kind of sad if you ask me, seeing someone disabled automatically causes this feeling of unease and appreciation for someone, but maybe that’s the last thing they need.
Watch Stella Young: “I’m not your inspiration, thank you very much” and don’t be shy to share your thoughts.
It is funny actually… I was chatting with some friends about the gym and we started discussing Workouts. Boy was I ever wrong about my habits. Did you know that Weight Training is best done in the beginning of your workout as opposed to Starting with Cardio? I guess it makes perfect sense. Cardio exhausts the body, and although a quick cardio warm up is good; a full on Cardio is not worth it before lifting; you’ll be more tired and won’t have as much energy to spend on resistance training, which spikes up your fat loss during a workout.
According to The Ripped Dude:
To achieve “shreddedness,” your body needs to use your stored fat as fuel for exercise. In order to do this, you must burn off your glycogen stores first. When you weight-train, you typically use glycogen as fuel. By doing weight-training first, you can burn the majority of your glycogen stores. Knocking out your cardio after you crush the weights will burn more fat! Obi Obadike
After an intense weight-training workout , your body needs energy to repair the muscles, therefore, your body continues to burn calories (energy) for up to 48 hours. This is known as Excess Post-Exercise Oxygen Consumption (EPOC). This occurs at a much higher rate after intense weight-training rather then a low-intensity and steady cardio training; and that is why it’s important to save your energy for weight lifting and finishing off with cardio.
Weight training first is great because it allows you to get to the fat burning portion of the workout faster (reaching glycogen depletion). After all the glycogen is depleted, doing cardio after weights will result in a much higher percentage of fat being burned.
Metaphor by Huffington Post:
Think about burning fat like digging for gold. You have to get through layers of dirt and rock (muscle glycogen) before you can get to the gold.
Doing cardio first is like digging for gold with a shovel. Getting through a single layer requires 32 scoops to be removed. You’ll eventually see gold, but it will take a while.
Doing resistance training first is like showing up to the same dig site with a backhoe. Now only 3 scoops are required to get through one layer thanks to your diesel fueled machinery.
So, finally, take my word for it, Save your best energy for the Weights and expand it with cardio.
Best case scenario: Start with 45 minutes of Weight Training, and finish with a 20 to 30 minutes of cardio intervals. Do this 3 to 4 times a week, at least, and see results.
A study published in the journal Memory suggests that
Saying words out loud can help you to remember them.
Canadian researcher, Colin MacLeod, a psychology professor at the University of Waterloo discovered this study and coined it: “production effect”. Speaking something out loud results in variations of the production effect on memory. Typing something out, mouthing it, or writing it down also helps, but just not as much as speaking it loudly.
MacLeod first identified the production effect in 2010, His team tested four ways of remembering by asking students to read a list of words silently, read them out loud, listen to someone else read them and listen to a recording of their own voice repeating the words. Then the students were asked to look at a long list of words and remember which ones they’d already seen.
“Silent was the worst,” MacLeod says. “It’s a little better to hear someone else’s voice. It’s better still to hear your own voice, but it’s best to produce [the word] yourself and both hear your own voice and move your own mouth.”
Another way that vocalization improves memory is in short term memory in everyday life, such as “I turned off the stove”; saying it out loud will help you remember that and wont affect you as you leave the house wondering if your house will burn down or not.
So, lesson of the day today is repeat out loud to better your memory!