Ok let’s continue our Healthy Diet Plan Healthy Weight Loss Blog with Frassadys’ Healthy Diet Plan Healthy Weight Loss Blog-教師Talk about doing a Fitness Assessment.
So we’ll look at a few of the assessments that are done by health care professionals,also by trained fitness professionals.
Heart rate is key,because your general heart health is based on it.Heart rate is vitally important for exercise programs,generally called “cardio” by practitioners.
Heart rate is used as a starting point by fitness professionals . It is best to take your heart rate 3 mornings in a row,and then average the rate.
This can be done using a radial pulse or a carotid pulse.To find the radial pulse,lightly place your index and middle finger on the end of the arm,on the inside,top of the wrist.
You can take a 10 second pulse and multiply by 6,or count each pulse for 60 seconds.A normal resting heart rate for adults ranges from 60 to 100 beats a minute.
Generally, a lower heart rate at rest implies more efficient heart function and better cardiovascular fitness.
Blood pressue consists of measuring systolic and diastolic pressures.The top systolic reading refers to the pressure produced by the heart as it pumps blood to the body.
Normal systolic ranges are from 120 mm Hg to 130 mm hg.I won’t go into mm hg,suffice it to say that it’s the “Torr” system,meaning millimeters of mercury high.
Health professionals still use the mm hg measurement even with today’s electronic measuring devices.
The bottom number is the diastolic pressure and refers to the minimum pressure within the arteries through a full cardiac cycle.
The bottom number also indicates the pressure in the arteries when the heart rests between beats.
A normal diastolic blood pressure number is less than 80.Blood pressure now days is taken with an electronic digital sphygmomanometer.
What is more for this Frassadys’ Healthy Diet Plan Healthy Weight Loss Blog discussion, bio-markers are the best way to establish some control over arterial health,and the most significant piece in the battle to clarify the issue of heart disease symptoms.
A standard “lipids” blood test,which is done almost routinely,is one process,because the significant cholesterol categories are measured.
We know that LDL cholesterol should be under 100 milligrams per deciliter of blood (mg/dL),HDL over 60 mg/dL,triglycerides below 150 mg/dL,total cholesterol under 200 mg/dL-remember these are average values.
Ratios are extremely significant in evaluating your overall arterial and heart health.For example, divide your total cholesterol by your HDL and the ratio should be under 3.5 for optimum cardiovascular health.
Also, another important ratio,is to compare total triglycerides with HDL,and the optimum value should be under 2.
Be sure to communicate effectively with your doctor the meaning of these cardiovascular health ratios.
With this in mind lets continue with our discussion of Frassadys’ Healthy Diet Plan Healthy Weight Loss Blog Fitness Assessment discussion, and I’d like to mention cardiovascular training and it’s relationship to health and fitness.
If you train or workout in the gym,you can assess your heart-rate on the cardiovascular training apparatuses,because they have built in heart rate monitors.
Remember before you start any kind if a fitness program,whether cardiovascular training or weight training,please communicate effectively with your personal physician and personal trainer.
To train in a phase 1 cardio, you must first ascertain your maximum heart rate.The magic number is 220. So take 220 and subtract your age.
So if you’re 50,your max heart rate would be 170.Now to train in phase 1,times your maximum heart rate by 0.65 which would be 110.
So if your maximum heart heart is equal to or above 110,you’re training in phase 1. You can times your maximum heart rate by 0.75,to get the high end phase 1 value.
As you improve your cardiovascular capabilities,you will be able to train in a cardiovascular fitness phase 2.Use 80% for low end phase 2, and 85% for high end phase 2.
The same for a cardiovascular fitness phase 3,use 86% for low end phase 3 and 90% for high end.*
Bear in mind for this Frassadys’ Healthy Diet Plan Healthy Weight Loss Blog Fitness Assessment seminar, the reason to always be aware of the cardiovascular phase in which you’re training is because you maintain control of where you’re at in terms of cardiovascular intensity.
Because you know where you’re at,you can progress into higher phases of training and progress your cardiovascular fitness.
If you don’t know where your at, you’d have no attainable goals for which you could aim.
It’s always better to be aware of where you’re at,because you have control,and once you have control you feel better about yourself,because you can progress.
Above all,physiological and cardiorespiratory assessments above which we’d discussed, are the most critical and significant health assessments .
Also included in physiological assessments, are body composition and body fat measurements.
So for this Frassadys’ Healthy Diet Plan Healthy Weight Loss Blog symposium,NASM the organization through which I studied and received my certification after I retired from “Ma Bell”,uses a digital skin-fold caliper.
Bascially,you take four,2 cm skin fold measurements: a vertical bicep,a vertical tricep,a diagonal subscapular (mid-back),and diagonal iliac crest (right lower abdomen).
These are all done on the right side.You just add these results,in millimeters to get the body fat percentage calculation.
Go here to get your results and how you compare relative to a body composition chart.( http://www.linear-software.com/online.html )
You can also download a free Body Tracker – Body Fat Calculator, Weight Loss, BMI, BMR, Macronutrients at http://www.linear-software.com/app.html.
There are also posture and movement assessments which must be done by a NASM certified instructor.
We’ll talk about these in a later fitness assessment discussion.
Suffice to say for this presentation that posture is so very significant to your health, because proper posture “allows our center to be maintained over our base of support”.
The correct posture involves the correct alignment and functionality of the “kinetic chain”.
I’ll need to put a wrap on this Frassadys’ Healthy Diet Plan Healthy Weight Loss Blog-教師Talk about doing a Fitness Assessment seminar, however I’ll leave you with these words: Behind weight gain are the larger hurts and questions that have to be explored, probed, and understood before weight loss and maintenance is a possibility. It’s a bigger issue than just calories in, calories out. Ali Vincent
Michael A. Clark et al.,NASM Essentials of Personal Fitness Training 3rd ed,Lippincott williams&Wilkins,2008,pp 108-119
*NASM actually left out the 76% to 80% MHR value. If you hit that area in your training,you can say you’re in between phase one and phase two.
We’ll continue our Healthy Diet Plan Healthy Weight Loss series of seminars with Healthy Diet Plan Healthy Weight Loss- 大師, Talk about the master antioxidant Glutathione! So 學習者,you have come up with probably the most important anti-aging antioxidant to which we need to refer in the battle to age gracefully,allay aging and even postpone aging.
Glutathione pervades all the cells of the body and is a built-in endogenous antioxidant upon which the human body, other animals, and plants rely for lifelong antioxidant protection. Conversely,a deficiency of Glutathione is a predominant cause of accelerated aging, and makes you vulnerable to age-related diseases.
So for this Healthy Diet Plan Healthy Weight Loss Glutathione discussion 學習者, empirical data and objective scientific studies witness and assure that relative serum levels of Glutathione always distinguish between healthy individuals and persons with chronic disease issues.
So how does Glutathione work to give us this abiding protection and revitalization efficacy 大師? Not so fast 學習者, remember the importance of perspective,we’ll get to that in a moment. We need to get a handle on what it is, before we can appreciate how it works. Recall the “phrase” in which I referred Glutathione as the nonessential amino acid, that is very much essential.
Actually for our Healthy Diet Plan Healthy Weight Loss Glutathione commentary, this is a bit of a play-on-words, as Glutathione is predominately nonessential,and as you age it become technically essential, because you must obtain more of the antioxidant from outside sources.
Recall that when talking about amino acids and other micronutrients, the two terms “essential” and “nonessential” need to be incorporated into your healthy diet plan vocabulary, as nonessential micronutrients are manufactured within the body. Recall Glutathione aggressively safeguards within the cell to protect the organelles against free radicals and peroxides.
These free radicals and peroxides are normal derivatives coming from the cellular respiration. Recollect for this Healthy Diet Plan Healthy Weight Loss anti-aging forum,that Cellular respiration is the set of the metabolic reactions and processes that take place in the cells of organisms to convert biochemical energy from nutrients into adenosine triphosphate (ATP). ATP, you recall,is the gasoline upon which the human body relies for all energy,you couldn’t blink your eye without ATP.
So 學習者,we’ve eased our way into how Glutathione works its cellular magic. Remember free radicals and how they wreak havoc with the human body? Peroxides are very similar to free radicals. Do you remember using peroxide to bleach your hair as a young person? You’ve probably done that at sometime in your live,hopefully at an early time. Yes 學習者,that is the same peroxide.
I’ll let you delve into the chemistry further, but for the purpose of our Healthy Diet Plan Healthy Weight Loss Glutathione symposium, suffice to say that, like free radicals, peroxides are produced,and are byproducts of the same cellular functionality that precipitates these reactive oxygen species.
You can kind of see where I’m going here as time goes on, the human body is exposed to more environmental detriments,as well as unhealthy food,which induce free radicals and peroxides. Also, your body loses the innate functionality to induce Glutathione. What detriments induce free radicals and peroxides 大師?
Ionizing radiation is one, but your macronutrient diet also plays a crucial role in the production of free radicals.Obviously the secret is to maintain a balance of free radicals.Basically, there are three distinct free radical processes, these are initiation, propagation, and termination. Initiation is the egregious phase as the number of free radicals increase, Propagation maintains the status quo, and Termination is the phase in which two free radicals form one free radical for a net decrease.
But keep in mind for our Healthy Diet Plan Healthy Weight Loss Glutathione symposium,that cellular functionality is dependent on free radicals. However,because of their reactivity, these same free radicals can participate in unwanted side reactions resulting in cell damage. So 大師, how can we use this Glutathione to our advantage in the healthy diet plan.
Clearly, staying away from excessive exposure to X-rays, ozone, cigarette smoking, air pollutants, and industrial chemicals is the predominant concern. However, we’re not always in control of pollution and ozone layer breaks. So obviously, you add raw cruciferous vegetables and raw fruits to your healthy diet plan, because they’ll induce significant amounts of anti-aging Glutathione.
Notice here for our Healthy Diet Plan Healthy Weight Loss antioxidant feature,I said raw because heat destroys Glutathione. Keep in mind that Glutathione is a tripeptide and is synthesized from three nonessential amino acids: L-cysteine,L-glutamic acid,and glycine. So you can see where whey or soy protein would fit into the equation.
Glutathione as a stand-alone micronutrient is not well absorbed by the human body,however, there is one more way in which you can increase the endogenous production of Glutathione-this micronutrient can regenerate Glutathione. The micronutrient is alpha lipoic acid,and it also helps to regenerate vitamins C and E,so that they remain active longer in your body.
Be sure to effectively communicate with your doctor before adding micronutrient supplementation to your healthy diet plan.
So 學習,I’ll need to put a wrap on this Healthy Diet Plan Healthy Weight Loss- 大師, Talk about the master antioxidant Glutathione! symposium, but I’ll leave you with these important words: In every aspect of our lives, we are always asking ourselves, How am I of value? What is my worth? Yet I believe that worthiness is our birthright. Oprah Winfrey