This is my favorite part of the day; I eat carbohydrates a half hour before I work out. Back in my teenage days, we would eat jello out of the box on the bus ride to a track meet. The sugar helped us get our energy levels up and we sucked on oranges after our event. There are quite a few people who don't eat before a work out and ultimately they either pass out, or get weak and have to stop their trip to the gym.
Many clients ask, what should I eat? My response is, toast, half a bagel, slice of pizza and even a slice of cake! If you miss eating a naughty thing, at least eat it if you must prior to a workout. It's only fuel that will feed you're body and muscles, so bon appetite!
It's okay a half hour after you're workout to eat light carbs as well. Follow up with oat meal, a lean sandwich or a slice of white veggie pizza. The body is still burning calories and you want to keep that burn going. This is not the time to stop eating.
Do you remember the last camp fire you sat around? What happens to the flames when no wood is put on the fire? The fire continues to burn only if more wood is put on the fire, as does you're bodies calories. So keep the fire stoked!
So, if you are dieting and miss eating you're carbs; simply enjoy them before you work out! Next time I will discuss the importance of Protein drinks!
Thursday, June 24, 2010
Sunday, June 20, 2010
Love the heart you're in!
Sunday is the perfect day for rest and reflection. Especially if you have had a great exercise week. Pamper yourself, relax, go for a nice stroll with the one you love or call an old friend just to giggle. Breath deep the fresh air and revel in what God has made. No matter what weather you are experiencing, find joy in the small things and let you're soul be at peace.
I am at rest with who I am and where I am going. I love my life, my children, my friends, my lover. I never forget to dream of what may come...have a blessed Sunday!
I am at rest with who I am and where I am going. I love my life, my children, my friends, my lover. I never forget to dream of what may come...have a blessed Sunday!
Friday, June 18, 2010
Heart rate recovery
Heart rate recovery is an important factor in determining how fit you are becoming. Generally, you want you're heart rate to recover within two minutes. As you breath oxygen into you're lungs with deep breaths, you want to exhale slowly and concentrate on relaxing or calming you're heart rate to slow it down. The faster you breath, obviously the more you're body is struggling to get oxygen. The more efficient you're heart and lungs become through exercise, the faster you will recover.
I found this chart on the Real Age web site. It's a good chart depicting recovery rates and how it reflects you're age: When you start you're cool down, take note of you're ending heart rate and time it for two minutes.
Real Age web site
Subtract your 2-minute heart rate from the heart rate you took immediately after exercising. The faster your heart rate recovers -- or slows down -- the fitter and healthier your heart.
If the difference between the two numbers is:
Less than 22: Your RealAge is slightly older than your calendar age.
22–52: Your RealAge is about the same as your calendar age.
53–58: Your RealAge is slightly younger than your calendar age.
59–65: Your RealAge is moderately younger than your calendar age.
66 or more: Your RealAge is a lot younger than your calendar age.
Author: Real Age Web site
For me, I like to see my heart rate recover at least to 100 or below, before I walk away from my cool down and start getting on with life.
When I had my stress test, the cardiologist said that the average woman will reach her minimum heart rate in the first 3 minutes of exercise. After 20 minutes on the tread mill, at a brisk walk, at an incline of 15; I still had not reached my minimum heart rate at age 40. He had me run for ten more minutes to get my heart rate up to my minimum. In his opinion, looking at my performance and Ekg, the heart doesn't get any better than this. That is what every runner should look for. Lesson learned; be an above average woman and take care of you're heart!
I found this chart on the Real Age web site. It's a good chart depicting recovery rates and how it reflects you're age: When you start you're cool down, take note of you're ending heart rate and time it for two minutes.
Real Age web site
Subtract your 2-minute heart rate from the heart rate you took immediately after exercising. The faster your heart rate recovers -- or slows down -- the fitter and healthier your heart.
If the difference between the two numbers is:
Less than 22: Your RealAge is slightly older than your calendar age.
22–52: Your RealAge is about the same as your calendar age.
53–58: Your RealAge is slightly younger than your calendar age.
59–65: Your RealAge is moderately younger than your calendar age.
66 or more: Your RealAge is a lot younger than your calendar age.
Author: Real Age Web site
For me, I like to see my heart rate recover at least to 100 or below, before I walk away from my cool down and start getting on with life.
When I had my stress test, the cardiologist said that the average woman will reach her minimum heart rate in the first 3 minutes of exercise. After 20 minutes on the tread mill, at a brisk walk, at an incline of 15; I still had not reached my minimum heart rate at age 40. He had me run for ten more minutes to get my heart rate up to my minimum. In his opinion, looking at my performance and Ekg, the heart doesn't get any better than this. That is what every runner should look for. Lesson learned; be an above average woman and take care of you're heart!
Thursday, June 17, 2010
Heart Training
I wanted to re-post a comment about my blog on how to condition the heart and the importance of running within the minimum and maximum heart range. A comment was posted in reference to the Blog, only it ended up on an unrelated post. Here is the comment:
Linda said...
Lesli has become my long distance personal trainer! I ran a 10K for the first time in my life at the age of 58 on May 8, 2010 and I wanted to strive to better my time, but didn't really know how to go about it. Well, my husband and I hooked up with our long lost friend on Facebook and found out she's a personal trainer...how lucky for me!! I provided Lesli with my running log from day one and Lesli provided me with the one essential guide that I needed---run within my heart rate for my age. Well, I took her advice to try this new training and that first day was the worst kind of run I ever had. Didn't know if I could maintain this running within my heart rate, but after doing this for a couple of weeks, I can actually say truthfully that I have seen an improvement in how I'm running and how I feel about running within my heart rate. I think this training is going to do me good and I'm gonna take a lot of time off my next 10k run.
June 16, 2010 7:25 PM
Linda said...
Lesli has become my long distance personal trainer! I ran a 10K for the first time in my life at the age of 58 on May 8, 2010 and I wanted to strive to better my time, but didn't really know how to go about it. Well, my husband and I hooked up with our long lost friend on Facebook and found out she's a personal trainer...how lucky for me!! I provided Lesli with my running log from day one and Lesli provided me with the one essential guide that I needed---run within my heart rate for my age. Well, I took her advice to try this new training and that first day was the worst kind of run I ever had. Didn't know if I could maintain this running within my heart rate, but after doing this for a couple of weeks, I can actually say truthfully that I have seen an improvement in how I'm running and how I feel about running within my heart rate. I think this training is going to do me good and I'm gonna take a lot of time off my next 10k run.
June 16, 2010 7:25 PM
Wednesday, June 9, 2010
Heart Training
It's very important that you exercise within you're heart rate zone! A dear friend of mine, has been training to run Marathons at age 55+. Her mail order personal trainer, never informed her about her zones. She sent her running logs to me for review and for advice. Every run she took, was over her maximum heart rate for long periods of time. She never knew that running below you're max heart rate was important.
When you exceed the maximum heart rate for you're age, you're heart works harder than it should, to pump oxygen into you're muscles. When you are just under you're max, you are getting the proper amount of oxygen into you're system. Professional athletes will go over their maximum heart rates 1 or 2 times a week, only to work their heart anaerobically. If you continuously have anaerobic workouts, you're body will not perform at the level necessary to see improvements in you're cardiovascular workouts. So...slow down and run within the limit, incorporate 1 or 2 anaerobic days only.
For anaerobic workouts, I suggest my clients use my max oxygen training (Max OT). Altering through various forms of anaerobic activities, gets better results when conditioning the heart. The more efficient you're heart becomes, the more intense you're workouts can be. Pay attention to how fast you get to you're minimum and maximum heart rates, and to how fast you're heart rate recovers. This is important information that will help you understand how effective you're workout is.
Food for thought: Have you ever heard of a person who runs all the time and suddenly dies of a heart attack? Perhaps, they ran constantly over their max heart rate and their heart finally said enough! Remember you're heart is a muscle that can be over worked too! Don't let this be you! So, good luck, buy a heart rate monitor (use my link and help me out) and get the results you want!
When you exceed the maximum heart rate for you're age, you're heart works harder than it should, to pump oxygen into you're muscles. When you are just under you're max, you are getting the proper amount of oxygen into you're system. Professional athletes will go over their maximum heart rates 1 or 2 times a week, only to work their heart anaerobically. If you continuously have anaerobic workouts, you're body will not perform at the level necessary to see improvements in you're cardiovascular workouts. So...slow down and run within the limit, incorporate 1 or 2 anaerobic days only.
For anaerobic workouts, I suggest my clients use my max oxygen training (Max OT). Altering through various forms of anaerobic activities, gets better results when conditioning the heart. The more efficient you're heart becomes, the more intense you're workouts can be. Pay attention to how fast you get to you're minimum and maximum heart rates, and to how fast you're heart rate recovers. This is important information that will help you understand how effective you're workout is.
Food for thought: Have you ever heard of a person who runs all the time and suddenly dies of a heart attack? Perhaps, they ran constantly over their max heart rate and their heart finally said enough! Remember you're heart is a muscle that can be over worked too! Don't let this be you! So, good luck, buy a heart rate monitor (use my link and help me out) and get the results you want!
Tuesday, June 1, 2010
Memorial Day
Today is a day for remembering the men and women who have died for America...My son and Niece are now serving in the Navy! May God protect them and keep them out of harms way. I served for 8 1/2 years and my father served during the Korean war.
I have been busy with a new project of mine. I'm learning how to use my new DSLR camera professionally. Look forward to pics of myself demonstrating proper techniques for weight lifting. My next technical purchase will be a video camera and I will almost be technically complete and in step with the rest of society....yea
Kathy and I have been steadily manifesting what we want in our lives and it is a joy to see each item come to us. It is so much more exciting to dream about the things we want and to know they will come true, instead of saying gee I wish...etc.
I highly recommend that you read Esther and Jerry Hicks book called The Vortex. In the back of the book is a great CD and you can listen to one of Esther's seminars. Especially important on the CD is her response to the first question asked. This response is what all parents should hear in reference to children. Sure would have been nice to have when my two were younger! lol...Pass the word on to people you know who have the task of raising balanced children! I have been using it on my 21 year old and she is receiving the information in stride. It's fun to listen to her tell me about how it's working for her. Get it, read it!
I have been busy with a new project of mine. I'm learning how to use my new DSLR camera professionally. Look forward to pics of myself demonstrating proper techniques for weight lifting. My next technical purchase will be a video camera and I will almost be technically complete and in step with the rest of society....yea
Kathy and I have been steadily manifesting what we want in our lives and it is a joy to see each item come to us. It is so much more exciting to dream about the things we want and to know they will come true, instead of saying gee I wish...etc.
I highly recommend that you read Esther and Jerry Hicks book called The Vortex. In the back of the book is a great CD and you can listen to one of Esther's seminars. Especially important on the CD is her response to the first question asked. This response is what all parents should hear in reference to children. Sure would have been nice to have when my two were younger! lol...Pass the word on to people you know who have the task of raising balanced children! I have been using it on my 21 year old and she is receiving the information in stride. It's fun to listen to her tell me about how it's working for her. Get it, read it!
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