Fabric Friday With HHWN
Enjoying A Healthy Lifestyle with
Bryant and Anita Hewitt
Friday December 28, 2012
Food To Chew On:
Friday – the Norm for Now
Proverbs 2:6 (KJV)
For the Lord giveth wisdom: out of his ationship cometh knowledge and understanding.
Thought For The Day:
What is God saying to me about His desires for my future- in my personal life, my relationship, my service to others? What’s keeping me from starting now?
Fabric Friday, I had read something that was so profound I thought I would share it with you.
Always remember you are Braver than you Believe
Stronger than you Seem
Smarter than you Think
&
Twice as Beautiful You’d ever Imagined.
So that is the “Fabric” That You are made of. We are here to
encourage you with HHWN. J
Start Exercises For The Elderly and Seniors Now
Method 2: Rate of Perceived Exertion:
Don't like the previous heart rate method?
Too complicated?
Want an easier way to tell how hard you are working during your workout?
An easier method is to just rate your feeling of how hard you are working on the 6 to 20 scale.
This is called the "Borg Scale of Perceived Exertion."
• 6 No exertion at all
• 7 Extremely light
•8
•9 Very light
•10
•11 Light
•12
•13 Somewhat hard "TRAINING RANGE"
•14
•15 Hard
•16
•17 Very hard
•18
•19 Extremely hard
•20 Maximal exertion
For most older adult exercisers, you can work in the "somewhat hard" range which is 12 to 14.
Give it a try… it actually works quite well.
Getting the Most Out of Your Cycling Class
Cycling classes (especially Spinning classes) have been enjoying a resurgence in popularity in gyms and fitness centers recently, and with good reason. Cycling not only increases your cardiovascular endurance, it also works out your leg muscles much more than other cardiovascular exercises. A cycling class is a great way to burn calories and improve muscle tone in your lower body!
Benefits Of Cycling Classes Over Other Cardiovascular Exercises Compared to some other forms of cardiovascular exercise, such as jogging, cycling is a very low-impact exercise. Jogging, especially if you are jogging on a treadmill, can place excess strain on your ligaments and joints; it’s not uncommon for joggers to suffer debilitating foot and ankle injuries if they over-train.
Cycling, conversely, is very gentle on the joints and ligaments in your lower body. This is incredibly important for people who have already suffered injuries to their knees or ankles in the past, as high-impact exercises can aggravate these injuries. To avoid the risk of having your fitness goals derailed by sudden injury while working out, you should stick to low-impact cardiovascular exercise such as cycling as much as possible.
A Healthy Menu For
Friday
Breakfast
Scrambled Eggs Rancheros on whole-wheat toast with salsa, black beans, onions and mozzarella
363 calories, 12.7 g fat
Lunch
Black Bean–Almond Pesto Chicken with precooked brown rice, zucchini and tomatoes
516 calories, 19.2 g fat
Snack
Nonfat plain yogurt (6 oz) drizzled with 2 tsp honey and topped with 1 tbsp chocolate chips; 1 orange
251 calories, 3.7 g fat
Dinner
Oven-Baked Fish and Sweet Potato Fries with salad
Nuke an extra sweet potato to use for tomorrow's lunch.
526 calories, 10.6 g fat
Drink
White wine (4 oz.)
96 calories, 0 g fat
Dessert
Chocolate-Covered Strawberries (2) with slivered almonds
201 calories, 14.2 g fat
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