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Tuesday, March 22, 2011

Tri-Valley Target Practice

The heart is an amazing muscle, as any Pleasanton personal trainer will tell you. We know it beats and pumps blood through the body. We know it's necessary for life. But do we know how to keep it strong and make sure our workout is supporting a healthy heart? When working out alone or with your Tri-Valley personal trainer, try to push yourself to reach your target heart rate. But how do you know what that is and ensure that you are doing your cardiovascular workout within that range? Its simple!

First, make the time to find out what your resting heart rate is. This can be done first thing in the morning when you are well-rested and relaxed. To be as accurate as possible, monitor your resting heart rate several consecutive mornings in a row and take the average.

The next step may seem odd but is very simple: subtract your current age from 220. The number you end up with is known as your maximum heart rate. This number is very important because your target heart rate ought to be approximately sixty to eighty percent of your maximum heart rate. Once you have your maximum heart rate, subtract your resting heart rate from that number; this figure is known as your heart rate reserve.

Next you want to determine what 60% and 80% of your target heart rate. To do this, multiply your maximum heart rate by 60% [or .6] and add your resting heart rate to find the lower 60% and then multiply your maximum heart rate by 80% [or .8] and add your resting heart rate to find the lower 80%. Combine these two numbers and then divide by 2.  This average is your target heart rate.

So what does all this mean?  With all of these numbers it can get very confusing!  The target heart rate basically represents how fast your heart should be beating as you exercise and work toward your fat loss goals.  So, when you hear your Pleasanton personal trainer say that you need to work out for 30 minutes a day, keep in mind that the 30 minutes need to be while you are in your target heart rate.

But why would anyone spend so much time trying to get this number?  You may be wondering what difference it makes.  Well, to make it plain, when you are in your target heart rate zone, you know that your heart is pumping quickly, but you are not over exerting yourself.  And the heart will, logically, beat more times during the period you exercise in your target heart rate as opposed to when you are at a resting heart rate.  And the more beats the heart gets in, the stronger it gets.  In fact, it will add on to one’s longevity in addition to your quality of life.  In short, you are adding time on to your life when you work out in your target heart rate.  So start monitoring and have fun!

Tuesday, March 15, 2011

Pleasanton Residents Exercise and Boost Self-Esteem

Being physically fit and having high self-esteem go hand-in-hand for anyone looking for a full and happy life. It is hard to imagine that just a little bit of movement can have such an impact on one’s life but it does!  When you are fit, it means that you can do normal activities, (like climbing stairs), and still have energy left over when all is said and done. And self-esteem is about being able to face the confrontations that life can sometimes present and still having a positive outlook because your perspective is rooted in self-wroth.  As a result, your mood and behaviors are not dependant on how people treat your or whether or not you get your way.  Most people understand that being physically fit means exercising, but they tend to have difficulty with the concept of developing self-esteem on their own; imaging that it is an abstract out of reach philosophy from the Enlightenment age. But really, achieving high self-esteem is a quite simple, concrete aspect that is critical to self-improvement. In fact, minimal amounts of exercise can produce high self-esteem levels. Exercise enhances self-esteem in a number of ways.

For years we have known the health benefits of exercising. First of all, workouts—especially with a fitness expert-- will have you looking great!  And that is no small matter.  In addition to that, most experts believe that working out creates endorphins, which improve a person's overall mood. This is great for your mental outlook when you are at work, home or meeting social obligations. With so many things that take place in one’s life, it is good to know that there is a healthy, easy balance.  Exercising will also reduce stress and one's risk of cancer and heart disease; issues that have become an increasing concern in our fast-paced society. Now, it is becoming more clear that a steady workout program has various emotional benefits as well. In addition to emotional and social wellness, it relieves depression and anxiety and promotes a positive mood and makes restful sleep patterns more easy to achieve.  These are elements that we can all benefit from.  And it is logical to assume that such physical wellness promotes emotional and social wellness since being fit means that you will have energy to do and see more things.  Exercising with a Pleasanton personal trainer will ensure that your body is functioning correctly and everything is in balance from your health to your social life.

So if you are looking to ways to improve your body and your self-image, exercise is the clear no-brainer.  With so many wonderful benefits, why would one hesitate when it comes to contacting a Pleasanton personal trainer to find out how to become fit and live a more healthy life style, especially since the benefits encompass the physical, social and emotional well-being of those who work out?  And to get all of these amazing benefits, one simply needs to focus on staying fit and your self-esteem will sky rocket!

Tuesday, March 8, 2011

Does Your Pleasanton Workout Routine Suck? continued

I decided to look into hiring a Pleasanton Certified Personal Trainer to help me better understand how to get out of this dismal unproductive routine. After all, I value my time and I want results. I hired Mark Rogers. 

We met at the gym in my apartment complex and he proceeded to interview me by asking what I wanted to accomplish. For example, did I want to bulk up as many guys do when their playing contact sports or looking to build large muscle? Was I looking to lose weight?  Was I trying to increase my stamina so I can maintain an active social life? These and many other important questions were discussed before I performed a single jumping jack.

This Q&A process took about 15 to 20 minutes. Then we jumped right into it with two feet (literally). Let me tell you, that first workout was awesome, as in holy s_ _ _ that was an eye opener!    

Following this quick but intense workout I was amazed I could still stand up, I was ready for a long hot shower, but I felt great nevertheless.  Guess what, the entire work out took only 45 minutes, and it was more effective than any workout I had ever done on my own. The idea that performing a high intensity workouts that last as little as 45 minutes, three to four times a week, would allow me to achieve a huge surge in my core strength, create a significant improvement in my cardio health, and result in significant weight loss, absolutely amazed me! 

Mark has taught me it’s not quantity it’s Quality that matters. Mark and I workout on Tuesdays and Thursdays for just under an hour, and the rest of the week I workout on my own using the techniques he taught me.  

I have accomplished things I only dreamt were possible in such a short time. It only takes the willingness to step up and do it. Real results in less than half the time and not a moment of your time wasted on things that do not add value. 

I recommend calling your local Certified Personal Trainer as soon as possible so you too can get off the virtual treadmill of unproductive exercise habits and save yourself both time and money by learning how to really get strong, get in shape and lose weight. Heck, just call Mark Rogers today at 925-931-1120.

John-David Enright
-Satisfied Mark Rogers Fitness Client

Monday, March 7, 2011

Does Your Pleasanton Workout Routine Suck?


For those of you who have been following my recent articles, you’ll recall that I’ve recently changed my approach to both diet and exercise. I’ve written a bit about my shift to an all organic diet, so I find myself compelled to share my experience with regard to exercise. I suppose it’s best to recap my former exercise habits in order to provide you with the most rounded overview of the dramatic transformation I have begun to experience as a result of this new approach.  In the recent past, no more than three or four months ago, I decided that is was not enough to just to change the quality of food I was eating, but it was as equally important to evaluate the ways in which I have been exercising.    

Currently I live in the Pleasanton, Dublin California area. However, prior to that I lived on the East coast.  Growing up I remember taking physical education classes in high school. When I think about it, it’s clear to me it was there that I obtained my perspective on how to exercise. 

Until recently my weekly workouts consisted of running three to four miles on the treadmill (35-45 minutes), followed by free weights or nautilus (60 minutes), endless sit-ups (15-20 minutes) and various other exercises (add 15 minutes). 

My average time per workout was over 2+ hours.  That’s a lot of time in the gym and the worst part about it, I never really made measurable improvements in my strength or stamina, not to mention weight loss, “Forgetaboutit”.  

As a result of this lack of improvement, I found myself at a cross roads. I was paying quite a bit of money for a gym membership, workout clothes etc, yet I was not making any real improvements. 

What should I do? 

Keep doing the same old routine and hope something changes?  

Then I remembered Einstein’s famous quote, "We can't solve problems by using the same kind of thinking we used when we created them."

Come back tomorrow for the rest of the story....
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