Thursday, April 29, 2010

Recovery Heart Rate

I was TRYING to tell fellow 'junkie', Kimbo, all about Resting heart rates this morning and how they correlate with your fitness level and weight loss. Seems so complicated. All I know is my heart heart rate monitor has really changed the way I work out! I went home and researched what a healthy RHR should be. Of course, the answer varies. Mostly what I read is typically the healthier you are/become the lower your RHR will and should be. However, that is not always the case. The best time to check you RHR is right when you get out of bed in the morning to get a more accurate indication {p.s. don't check it at a stressful point like trying to get your children to stop coloring on the kitchen wall}. I read this ACE {American Council on Exercise} answer in case any of you wanted to know what yours may be. I have read articles that say you are "normal" if you are 65-80 beats per minute. Mine is about 58-60. Lance Armstrong's is 32.

I also read that a better indicator of your fitness level could depend on your recovery heart rate. The recovery heart rate is a measurement of how well your heart recovers after exercise. It is measured one minute after exercise and is the rate at which your heart beats drop each minute. People who are very fit will see that their heart rate drops very quckly after exercise. It recovers well. This is a much better measurement of one’s fitness.

Do any of you experts {Lindsey, Marisa}, have any thoughts on this? I would love to know!

I know I harp on and on about this, but I think a Heart rate monitor is SUCH a good idea to have {Mother's Day gift, hint, hint}! I am so fascinated with the science and art of excercise. I should have changed my major earlier. So now, 3 of the 4 junkies have our heart rate monitors and I am so excited about it!

Monday, April 26, 2010

Done with the StairMaster

I wanted to report on here that I am officially never going to use the StairMaster again. Some of you may love it; more power to you! It does not agree with me for some reason. Recently, I really pushed myself and did some walk/run intervals. It was hard, but I felt great. Afterwards, I got on the StairMaster and started stepping. After about 30 seconds, I slowed down the speed. Then I stopped, took a drink of water, and started again. After about a minute of a slower speed, I started feeling nauseous. I kept on thinking it'd go away. It didn't. When my StairMaster hit 3 minutes, I hopped off and headed to the bathroom, thinking I was about to throw up. I thought it must have been the bacon, eggs, and toast I had just eaten that was causing my stomach to be upset. Well, I managed to run outside and shake off the nausea with a little fresh air! A few days later, I was working out in the morning with Nicki. We did a few difficult, but great things. I pushed myself and felt so good about it. Then, we got on the StairMaster. I had just had a breakfast bar this time, so I thought I'd be fine. Well, I began to feel nauseous again! Nicki laughed as I had almost all of my weight resting on the machines! Then I felt it happening. Nicki had me pacing to help it go away, but it didn't. We walked as quickly as we could to the back, stepped outside, and I threw up. We got a good laugh out of it, feeling like we were on a reality fitness show. I don't understand why that machine does that to me!! I am no stranger to intense workouts, but apparently this machine is just too intense for me. :)


Everyone needs to try this. Wake up just as the sun is peeking in thru the blinds. Throw on your running shoes {even if you are not a runner} and go outside and enjoy a nice jog. Not a walk. A jog. A run. This time of year when it is brisk, not hot, and not cold {or at least in Texas} is my FAVORITE time to have morning runs. They clear my mind. I solve some of the world problems in my head. Enjoy a talk with the Lord. Listen to some fun music and daydream. Try it today. Breathe in the air thru your nose. Even if you don't normally run, try it tomorrow. Run for 10 minutes and walk the other 20 or 30. Push yourself though because, I am telling you, that air feels soooooo good getting into your lungs.
Try it this week while the weather is superb!!!!! Hurry before it gets too hot to enjoy it!

Listen to this:
--My Redeemer Live {Nicole C. Mullen}
--He Reigns {Newsboys}
--Imma Be {Black Eyed Peas}
--Back in Black {AC/DC}

I realize I have a random playlist. I am random though.

Wednesday, April 14, 2010

Pregnant: Could I? Should I?

I have been wanting to do a pregnancy and working out post for a while now. But it seems a little daunting to write about. It's so complicated. If there is one thing in life that makes you crazy because there are only a few's pregnancy. Every one is different. Every body is different. Every weight gain is different. Every heart rate, heartburn, muscle cramp, bruised pubic bone, aching back, swollen ankles, placenta, etc., etc., etc. is different from woman to woman. Whew. Makes your head spin, huh?

So, let's start here. Can I work out pregnant? Yes. Infact, it's recommended. Here's the thing, did you work out before? If so, you can continue your regimen up to a point. Excercise is good for a lot of things. Read this. One thing you hear from your dr. is generally not to get your heartrate above 140. That is a debatable HR goal. I for one, cannot do much of anything without my HR soaring. When I teach Turbokick {not pregnant}, I am usually at 163 by the time I am done with warm up! I think you have to talk to your dr. and know your own body. I will say, the beauty of pregnancy is knowing that "you know when you know" to stop. I taught and did Turbokick most of both of my pregnancies. I stopped with Tristan at about 28 weeks and with Reese Elaine at about 33 weeks. With REW, I had a bruised pubic bone and knew the knees and kicks were no longer going to work! I stopped jogging at about 26 weeks with her. I was far more cautious with Tristan. I would also recommend weights. Hear me out though, not body building! Body shaping group classes are good. You can modify as you need to. A huge rule of thumb is to NOT START anything you were not previously doing before pregnancy and to modify anything you are usually doing as needed. This worked great for me. Make you to talk to your Dr. though. There are some conditions that you will have to be aware of. Especially the ones that require bedrest.

If you have not been working out, you can most definitely start to! You need to keep your muscles toned, your heart pumping and your blood flow going! Walking is the most recommended exercise! You can really modify it in so many ways! Treadmill or outside, it really doesn't matter. Make sure you have some good shoes! Also, prenatal yoga and swimming are GREAT! I took a water aerobics class 3 days a week after work with my bestie when we were preggo with our first. It was hilarious, but oh my, it felt AMAZING! So, get in the water for sure!!

Things to avoid:
Horseback riding
Dance {spins}
Ab work {after 1st trimester}
Contact sports {basketball, football, soccer}

I love for tips and workouts. You can find their magazines in the grocery store. Whew! There is soooo much more to write, but I will keep it simple for now! Questions? Email me at