Wiggle Wednesday With Bryant &Anita Hewitt

http://bryantanita711.blogspot.com/2013/05/wiggle-wednesday-with-hhwn.html?spref=tw Wiggle Wednesday With HHWN Enjoying A Healthy Lifestyle with Bryant and Anita Hewitt Wednesday, May 15, 2013 Food To Chew On: Wednesday – The Anchor Behind the Veil Hebrews 6:19 (NKJV) This hope we have as an anchor of the soul, both sure and steadfast, and which enters the Presence behind the veil, Thought For The Day: Prayer in the Presence gives hope for the storms of life….. ~Amen~ Good Day Family…. Today is Wiggle Wednesday, do you know you can wiggle your way to fitness? Just by moving more …. Whatever your range of movement is… So Let’s Get Our Wiggle On with HHWN!!! J Elderly And Senior Endurance Exercises Improve Your Heart Health Pick one that will work for you and your situation 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! Keep Fit, Enjoy Flexibility and Fast Track Your Career in Fitness Since this all sounds great, you must be thinking but how can I get started? Well as mentioned, the best way forward is to choose a fitness school that you can trust and enrol yourself in a course that will kick start your career in fitness. It’s very important to learn the ins and outs of the occupation, methods of instructing and leading people as well as the obvious; great exercise techniques and programs. A great way to choose a fitness school is to read through their testimonials, have a look through their website and pick up the phone to talk to someone about your future aspirations. It’s never too late to make a change and start living the life you always dreamed of. A career in fitness offers job satisfaction, flexibility and of course the perfect way to maintain your physical and mental health. A Healthy Menu Day Three Repeat the cereal breakfast, but have a sliced small banana in place of the berries. For lunch, stuff a whole-wheat pita with 1/4 cup of hummus, 1/4 cup of feta cheese, sliced cucumbers and sliced tomatoes. At dinner, stir fry 3 oz. of shrimp with 1 cup of snow peas and 1 cup of sliced carrots. Have over 1 cup of brown rice. For your snacks, have 1/2 cup of low-fat cottage cheese with 1/2 cup of drained, canned pineapple and later, have 20 almonds. http://anitahewitt.blogspot.com/2013/05/food-for-soul-ev-anita-hewitt-51513.html \