Thursday, December 27, 2012
Telling Thursday With HHWN
Enjoying A Healthy Lifestyle with
Bryant and Anita Hewitt
Thursday December 27, 2012
Food To Chew On:
Have You Done Good?
Titus 3:8 (KJV)
This is a faithful saying, and these things I will that thou affirm constantly, that they which have believed in God might be careful to maintain good works. These things are good and profitable unto men.
Thought For The Day:
Any Christian who is not involved in some ministry to people’s needs has missed his or her calling. Have you done good?
Capturing by telling the truth about all things… the word of God say” To thy own self be true.” As we continue on eating right and exercising we will not have to tell it they will see it for themselves!!! J
Start Exercises For The Elderly and Seniors Now
Method 1: Maximum Heart rate : This method is the most precise when finding your training zone for your endurance exercises, but can be the hardest to learn.
Take a breath... and see if you can follow along...
•A good range for the typical senior exerciser is between 60% to 70% of your maximum heart rate.
•To find your maximum heart rate, subtract your age from the number 220.
•This is your maximum predicted heart rate for one minute.
•For example, let's say you are 75 years old.
•220 - 75 = 145 beats per minute.
•145 is the maximum your heart can beat in a minute.
•60% of 145 = 87 beats per minute (low end of range)
•70% of 145 = 101 beats per minute (high end of range)
•Therefore your training zone is 87 to 101 beats per minute.
Since it is impractical to count your pulse for 60 seconds you can take a ten second count and multiply by six.
A 75 year old man needs to exercise between 14 and 17 beats when counting for 10 seconds.
•14 beats in 10 seconds is your low range.
•17 beats in 10 seconds is your higher range.
Review the 10 second counts so that you don't have to do math in your head while exercising.
Slow down for the pulse count but keep your legs moving.
It is usually better to take your pulse at your wrist (radial artery) instead of your neck
(carotid artery).
It is possible to press too hard on the carotid artery which could cause slowing of the pulse.
It is a good idea to take your pulse:
•Take your pulse at approximately 5 minutes into the exercise.
•Take your pulse again at approximately 10 minutes into your endurance exercise or after the hardest part.
•Take your pulse just after your cool-down.
•Wow..eeeehhhh!..., I know this sounds complicated..... but once you find how many beats per 10 seconds you need to have.... you are done!
Long-Term Effects
1. Improved circulation. In response to the need to supply the muscles with more oxygen during exercise, the body increases its number of capillaries, the smallest blood vessels in the body. Existing capillaries also open wider.
2. Blood pressure decreases by up to 10 mmHg. An mmHg is a unit used for measuring pressure levels.
3. Blood volume increases. The body produces a greater number of red blood cells in order to keep the muscles supplied with oxygen during heavy exercise.
A Healthy Menu For
Thursday
Breakfast
Zucchini-Spice Bran Muffin with 1/2 cup mixed berries
285 calories, 9.9 g fat
Lunch
Vegetable-Taco Salad with black beans, broccoli, spinach, cheddar and toasted tortilla wedges
426 calories, 15.5 g fat
Snack
Nonfat plain yogurt (6 oz.) with 1 tbsp. slivered almonds, 2 tbsp. raspberries (or blackberries) and 2 tsp. honey
185 calories, 3.8 g fat
Dinner
Skinny General Tso's Chicken with a salad topped with Carrot-Ginger dressing and
Pre-cooked brown rice
493 calories, 10.5 g fat
Dessert
Sweet Pumpkin Parfait, made with pumpkin puree, ricotta and chocolate chips
188 calories, 6.9 g fat
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