Heart Rate Monitor & Fitness Success Secrets

Transcription

1 Heart Rate Monitor & Fitness Success Secrets

2 Part 1: Make Time to Workout Keep the End in Mind Do you have trouble finding the Energy and TIME to workout? What are your goals? Are you looking to get fit, shed a few pounds or build up on strength? Well you can t do that if you are not working out! Nothing comes easy now days. The best motivation for anyone would be to see what your goals are and what you want to achieve at the end. For some, it would be a six pack while for others it could be losing 15 to 30 pounds. The first task today will be to sit down and make a list of goals. Do note that it is always important to be realistic. But at the same time, do challenge yourself with them. Take a good amount of time and set yours out today. If you want to get fit to play a sport, than set out your plans out now. A friend of mine, for instance, started training so that she could join a marathon. Before she got there, she had to begin somewhere. Kobe Bryant or LeBron James didn t get to the top by sitting in front of the Television. They worked out, day and night. The same goes for other famous athletes like Tom Brady, Reggie Bush, Usain Bolt and Lance Armstrong. These are all great athletes who kept their goals in mind and strived for what they believed in. Being More Active Everyday It has been proven that just thirty minutes of exercise a day is beneficial for anyone. Try to add a bit more movement to your everyday tasks to burn out UNWANTED Calories Start out with a few Push Ups or Sit Ups (Crunches) when you wake up in the morning. Try 3 sets to 10 to begin with. Choose to walk to the store if you need a few items (walking is a very good exercise) If you have a dog, take a jog with it in the mornings or in the afternoons FIDGET keeping your body busy and always moving around also helps burn a lot of calories

3 Walking is very very important! With the help of a heart rate monitor, you will be able to reach those fitness goals that have eluded you for many years. Begin today with a walk than steadily improve to achieve Goals. Also pick yourself a good heart rate monitor and begin to see results. Benefits of 30 Minutes of Walking or Activity Out of the 1440 Minutes in a day, take 30 to really improve your health and get fit (that s just 2% of your whole day) Not only will you be able to lose weight, it improves your overall body functions. Relieves Anxiety and Stress that can really weigh us down There will be better circulation of oxygen in the body Scientific study also shows that it helps improve sleep and supplies more energy when you are awake Helps lower Blood Pressure There will also be a marked improvement in mood and mental well being Don t have time to go to the Gym or for a jog? Are you not comfortable yet to be seen training in public? No Problems! You can do various activities from the comfort of your home or even office. The best would be when you are watching T.V., hop onto the treadmill or walk on the spot. It is important that you move around When doing household chores, pump up the volume on your ipod or mp3 player and get moving while doing the work (Also, it is really fun) Try to get the whole family involved also in working out When on the phone, move around or walk while you re talking When you go to the mall or to work, choose to take the stairs instead of the Elevator (Except if your office is 30 floors up)

4 Remember, start small and work your way up. Getting those six pack abs, being able to run 10 seconds flat over 100 meters or jumping high enough to slam a basketball through the hoops does not happen over night. It takes time. There is no better time to start than now. Take a step in the right direction today with the Fabulous Garmin 305 Forerunner:

5 Set out a Fitness Plan and Stick to it! Setting out a Fitness training plan is pretty simple. The hard part is sticking to it. When setting out a fitness plan or routine, it is important to note that this not only includes exercising but should also take into consideration, diet. Maintaining a proper diet is important to overall good health and will help you in your fitness goals also. Burning Calories is one of the advantages of working out. This is greatly monitored with the help of a heart rate monitor watch Sacrifices Need to be Made What a waste it will be if you are running 5 miles every morning and hitting the gym in the afternoons to find out that you are not progressing because you keep reaching out for that extra slice of high fat pizza or a second serving of greasy fried chicken with extra fries. It is hard to say no to these foods but we have to sacrifice them a little bit. However, you can always reward yourself with a small portion of these once in awhile. If you have already set out your target goals (Part 1), than we shall see what a Fitness Plan is like: Setting and Following a Fitness Schedule/Plan The first task would be to see how much time you have on your hands (Are you able to workout 3, 4, 5 or even 6 days a week? How many hours in the day are you free?) What kind of workouts do you want to do? Aerobics, Cardio, Strength and Conditioning? Depending on how many days you choose to workout, you can set aside a day for each of these workouts

6 Next is choosing how long you would want to spend on the different exercises. For instance, 30 minutes a day could be on cardio (walking, cycling or running) while 45 minutes on strength and endurance in the gym It is also important to consult your Doctor first with your fitness workouts and goals Treat your training and workout as an Appointment. This is something that is important and that should not be missed Try to get a workout buddy or even better a heart rate monitor watch to really keep you motivated. Do not be afraid to alternate or change your program around. A reason for most people giving up is because everything becomes boring and monotonous If you decide to run this week, switch it to cycling or swimming the next or take a different route on your run. It helps if you re not doing the same things over and over again. Add some excitement to your workout. It is essential to have a heart rate monitor on hand to gather and store all training data for you so that you can see where improvements can be made. A Few Exercise Routines to Try Out Pilates These are a series of non impact exercises to develop flexibility, balance, strength and inner awareness (Created by Joseph Pilates) Jazzercise Either through an aerobics class or through a video, is set to motivating music and encourages movement Aerobics High or low intensity, rhythmical, repetitive (a mouth full) exercises that target large group of muscles Strength Conditioning (Weightlifting) Targets specific muscles and strengthens them. This is usually done with a host of other exercises Cardio This elevates resting heart rate

7 There are so many more exercise routines and variations that you can try out to keep you motivated like Running and Sprinting, Yoga, Water Aerobics and even a walk. When you have your fitness goals and have set out your workout schedule, the next thing is to try out a heart rate monitor and dive into your fitness training. Here are benefits of using a Heart Rate Monitor:

8 Look for an Opportunity to Workout Many times, we find excuses to not workout. One of the biggest excuses to working out is Time. There is just not enough time during the day to exercise. At my Gym, I come across many people who sign up for membership only to see them 5 to 7 times in the whole year. A lot of these guys sit in the front of a PC from 9 to 5 in an office or a cubicle everyday. After seeing this, I have come up with a few things you can do from the comforts of your desk or office to ensure that you keep cutting down those calories. For weight loss, calories need to be burned. Calories not burned up, turn into fat! Fitness at your Desk: The first thing is to have a good chair that supports proper posture. If you can, set your chair back at an angle just a little wider than 90 degrees Try standing up every 30 to 40 minutes and do some stretches. Walk around the office Another great thing to do is to roll your wrists and stretch your arms regularly through the work day Waiting for things to be downloaded or uploaded? Do some walking or even push ups and stomach crunches DO NOT Keep still. Always move around. Move your legs and your arms to constantly burn calories Got a business call? Take it while walking around the office Do note that these routines are there to help you but should not replace regular exercise and workouts. These are for times when you just can not go to the Gym or run on the tracks. It is very important that you look to walk or workout at least 30 minutes a day. To help you in the Gym or on the road, a good heart rate monitor will help you track the calories that are burnt up. In other words, it will help in the stopping of fat building up in your body. One of the best for this would be the Garmin FR60.

9 Choosing the right heart rate monitor for training and workouts is critical and could be the deciding factor when it comes to getting fit and losing weight or wasting time working out with little to no results at all.

10 Breaking the Pain Barrier when Exercising Everyone has that threshold or what they call, a pain barrier, which we hit when we are working out. This is especially true for running and I am speaking from experience. When out running, there is that stage where you start to feel pain, where it gets a bit harder to breathe and your legs feel heavier It is when you get past that stage that you have conquered your pain barrier. It is no easy task to block out all that pain. When you do pass your pain barrier, it feels like you can run for miles on end. It is a wonderful feeling. How to Break the Pain Barrier To beat the Pain Barrier: Our bodies must produce a substance called endorphins that fight pain. Endorphins are natural pain relievers for the body. They also reduce depression and anxiety along with a host of other problems. the biggest producer of Endorphins is Exercise How Does Exercise Help Heal Pain: It is part of Rehabilitation for victims of accidents and injuries to help prevent future pain Used to assist in the treatment of arthritis Treats and relieves lower back pain and strain Also helps people with Joints pain For exercising, we can see that it really helps in life. To be able to break that pain barrier, it is important that you are constantly getting a workout. With a heart rate monitor, you will be assured that your workout is as targeted as possible ensuring that beating that pain barrier is well within reach. Here is one that is sure to help you with your exercising and workouts, the Polar Rs300x.

11 Breathing and Exercising The art of breathing right during workouts is very important. It is just as important as exercising itself. It is important that you do not hold your breath while working out You should not be short of breath or gasping for air when exercising To improve training results, try quick breathing meditations or techniques before and after workouts ALWAYS exhale on exertion when doing exercises such as lifting, pulling or pushing Focus on breathing during exercises to help maintain a training rhythm People say that breathing the right way during workouts and when you rest will help you know when you ve reached your peak. Though this is true, it is not a sure fire way to know this. The best instrument for this would be a heart rate monitor. A heart rate monitor will also act as a safety device to allow the user to constantly monitor their progress, It measures aerobic heart rate to tell you if you are going in the right direction or not. One of the best for this is the Polar Rs300x.

12 Fitness Fundamentals and Summertime Fitness How many times have we passed on going to the beach because we feel uncomfortable with our bodies? How often have we looked down at our abs and think maybe next summer I ll workout than go to the beach! only to have the same thing happen the next year. Well now is the time to stop with all the excuses and do something about it. We ll look at a brief outline on fitness fundamentals and what it means to get fit. There are four main parts to Fitness: Muscular Strength This involves the exertion of force, upper body strength and weight lifting workouts Muscular Endurance This involves the ability for the group of muscles to work together for repeating and applying force Flexibility The Ease of moving muscles and joints through a full range of motion Body Composition This is the make-up of the body whether it is lean mass and fat mass To ensure that you workout and maintain the right intensities, it is important that you have a heart rate monitor on hand. For the four main parts of fitness, a heart rate monitor will ensure that the right type of training is being undertaken. When training for summer or anytime during the year, it is important that you know which areas you would like to workout. Whether it is your abs, your shoulders, arms, legs or a combination of all, from there, set out your fitness program and stick to it. Always warm up before working out Stay hydrated before, during and after workouts Alternate between exercise routines to focus on different muscle groups Increase repetitions and frequencies to become more confident and allow for progress

13 Track results with a heart rate monitor to monitor changes in heart rate, weight, body mass and endurance There is no better way to track and monitor fitness progress than with a heart rate monitor. For those who can not afford a personal fitness trainer, a heart rate monitor is the next best thing. For someone who is determined to hit their training goals and achieve results in fitness, take a look at the new Polar FT7 Review.