Interval Training Workouts

Interval Training WorkoutsInterval Training Workouts Can Spice Up Your Exercise Routine!

If your exercise routine is getting a little stale it’s time for some interval training workouts. These interval training workouts combine periods of lighter exercise with bursts of more intense exercise. You get faster results without knocking yourself out. It’s a great way to jump-start your body again and keep your exercise program fresh.

You can apply the same interval training workouts in the water as well as on land. Here’s a simple interval-walking, jogging or swimming program that will help you get and stay in shape. You will need a watch. (waterproof if used in the water.)

 

Interval Training Workouts

Start walking, or swimming at a slow pace for the first 5 minutes to warm-up, help elevate your core body temperature and increase blood flow to your working muscles.

Then pick up the pace for the next 3 minutes so you start to feel more effort but you can still carry on a conversation comfortably. Then pick up more speed for a 1-minute interval; either faster walking, a light jog or faster swim. Then go back to your comfortable conversation pace for 3 minutes. Alternate between 3 and 1 minute of faster walking or swimming intervals until you are able to sustain about 30-40 minutes 4-5 days a week.

I like to mix up my own interval training workouts alternating the days to get the most variety and training. For instance, do the walking /jogging interval workout on Monday, Wednesday and Friday. Then do the swimming interval workout on Tuesday, Thursday and Saturday. Either way, you’ll find yourself enjoying your interval workouts more, increasing your fitness level, and looking forward to your next interval training workout. Have fun and remember you can be Fabulous Forever!

For more fitness and wellness info and in home exercise programs and videos for women over 40 please visit www.mirabaiholland.com

 EASE IN, BECOME MOBILE, GET STRONG, LIVE LONG!  

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Triglycerides: Skinny On Your Hidden Fat

TriglyceridesTriglycerides Your Hidden Fat:

Triglycerides:  A too-thick waistline, plus high levels of a fat called triglycerides in the blood can greatly increase risk of coronary artery disease. Triglycerides are both produced by the body and ingested through the food you eat.

High triglyceride levels can increase your risk for heart disease and are more common among inactive people with larger waistlines. Normal triglyceride levels are below 150 mg/dL. The risk of developing coronary artery disease doubles when triglyceride levels are above 200 mg/dL.

Triglycerides are called the hidden fat because they are too often overshadowed by the highly publicized LDL bad cholesterol.

However triglycerides are above 200 mg/dL and “good” (HDL) cholesterol is below 40 mg/dL, a person is at four times the risk.

The good news is that a study at Duke University Medical Center has produced some surprising and encouraging results.

Triglycerides: How Aerobic Exercise Helps

Moderate aerobic exercise like walking a half hour at least five days a week can signicantly reduce the triglyceride levels in the blood as well as boost your HDL (good cholesterol). Burning 200 calories or so on that half hour walk doesn’t hurt either.

The study also showed that more intense exercise did help with belly fat but produced only half the triglyceride lowering results.

So my recommendation is: consult your doctor, find your triglycerides level and get clearance to exercise.

If it is elevated and belly fat is not an issue do moderate aerobic exercise like brisk walking or cardio dance. If you also have extra belly fat, consider adding strength training exercise every other day to raise your metabolism and help your body burn more fat.

Don’t over do it. Ease-in. Start with a few minutes a day of something fun. Pleasure is the key to sustainability.

Couple this with a low fat diet and moderate alcohol consumption and you’ve got a recipe for better quality of life and maybe even a longer one.

For more info visit www.mirabaiholland.com

 

 

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It’s Fashion Flash Monday!

Fashion FlashToday’s Fashion Flash host is Kari from FabOverForty, your one click stop for everything 40plus beauty, skincare, fashion, fitness and lifestyle. The rest of us Fashion Flashistas have been hard at work digging up cutting edge tips, trends, deals, and most-haves for women over 40.

Check us out and tell your friends.

 

FINDING FABULOUSITY!

Most of my work is done with women who haven’t been active in a while. My coaching style is to start you wherever you may be physically and emotionally and get you moving, gently and pleasantly.

If the first experience is pleasant, you’ll want a second and a third and so on. Sustainability is the key to fitness success.

My clients tell me that getting fit has given them the self-confidence to pursue things they would never have dared to try, that the change in their bodies had kindled a change in the way they saw themselves. Instead of feeling invisible, they felt fabulous and that “fabulosity” had spilled over into the rest of their lives. As much as I would love to take all the credit for this transformation, I think that it boils down to healthy body, healthy mind.

Getting fit was the key that unlocked the door to their potential.

Pretty cool, huh?

And because you deserve it, we’re offering a 15% off coupon on DVDs & T-Shirts just for our loyal newsletter subscribers.NEWYOUT2014

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Your Target Heart Rate Zone

Your Target Heart Rate ZoneI just started teaching exercise classes in the resort town I live. People from around the world take my classes while vacationing here. I was teaching a cardio dance class and said something like “ ok it’s time for us to get into your target heart rate zone”. To my great surprise, this comment was returned with a lot of blank faces and questions.

It seems that target heart rate; the very thing that makes cardio exercise so effective has been lost over recent years of emphasis on Strength training, Yoga and Pilates. Everyone used to know that in order to protect and build your heart muscle you need at least 30 minutes of moderate aerobic exercise a day in your target heart zone.

But, how do I know I’m in my target heart zone? Well there’s a quick way, and a more accurate way. The quick way is to exercise just hard enough to be barely able to carry on a conversation while you work out. It’s easy and it works okay.

But wouldn’t you like to know once and for all how to find YOUR actual target heart rate zone? Good, because I’m going to show you how to calculate it according to your age and your resting heart rate. This is called the Karvonen formula named after its inventor, Dr. MJ Karvonen.

Based on his research, incorporating your individual resting heart rate, gives a more accurate target heart rate zone. Generally the lower the RHR the more fit the individual.

 So tomorrow, when you wake up in the morning, before you get out of bed, find you pulse at the base of your wrist or side of your neck. Count your pulse for 30 seconds and multiply that number by 2.

Once you have your RHR, you are set. Get your calculator out and do the rest.

 Karvonen Formula

 220– Your Age =Your Max Heart Rate (Max HR)

 Max HR– Your Resting Heart Rate (RHR) =Your Heart Rate Reserve (HRR)

 HRR X 60% +RHR = Low End of Your Target HR zone

HRR X 80% +RHR = High End of Your Target HR zone

Example: 50 Year old person

220 – 50 =170 Max HR

170 Max HR-60 RHR=110 HRR

110 HRR X 60%(66) + RHR (60) = 126 BPM Low End Target HR Zone

 110 HRR X 80%(88) + RHR (60) = 148 BPM High End Target HR Zone

 Target Heart Rate Zone 126 to 148 BPM

Once you work out your target heart rate zone, it’s easy to know if you are exercising within it. One quick way is to take your pulse for 6 seconds and multiple that number by 10. That’s how many beats per minute your heart is beating. Compare that to the range of your target heart zone and you’ll know if you’re over, under or in the right place.

The 21st century approach is to exercise with a heart rate monitor. A good basic one costs about $50. You’ll have the high tech assurance you’re exercising in your target heart rate zone.

In either case, you’ll learn what it feels like when you’re in and when you’re out, and its fun to know you’re in control.

For more info on at home exercise programs for women visit www.mirabaiholland.com

 

 

 

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It’s Fashion Flash Monday, May 20th by Mirabai Holland 2013

Today’s Fashion Flash Host is Barbara Hannah Grufferman author of The Best of Everything After 50. Her website is your source of for all things after 50.

Our Fashion Flash team has been prospecting for nuggets of knowledge and fab deals for women over 40. Check out our finds and let us know what you think.

“Getting fit shouldn’t feel like getting your teeth drilled.” It that statement resonates with you my Ease-in System may be what you are looking for. “You can ease into the best shape of your life!” For more info Click here

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