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.