Exercise trends tend to change frequently, in the last eight years we have gone from low-intensity fat burning classes to high intensity exercise. At the end of the day it leaves the average exercise enthusiast confused, not knowing the best way to spend their limited amount of “exercise time”.

In order to bring clarity to my clients training session an explanation of the science behind these theories is needed. Low heart rate training (50- 60 percent of max heart rate) is unlikely to burn enough calories to achieve weight loss. On the opposite side of the spectrum performing high intensity workout in a shorter period of time people burn mostly carbohydrates. The normal carbohydrate intake for most Americans is 50- 55 percent of their diet, adding a hard high intensity work out trains your muscles to store carbohydrates. This increases glycogen storage capacity, desirable for competitive athletes, but not for us regular Joe’s. This added water weight is going to leave you very unhappy when you get on the scale.

The answer, focus on the middle, the key to burning fat more efficiently. The first thing you need to find out is where your middle is. I suggest have your personal trainer per form a sub maximal heart rate test, such as a 3-minute step test or a 1 mile walk, so that you are as accurate as possible. Even better if you happen to need an exercise stress test ask your cardiologist what your heart rate zones are. This way you have a better point of reference.

Training in the correct heart rate zone is not just for competitive athletes anymore. Whether you are in a group exercise class or a personal training session more recreational athletes are strapping on their heart rate monitors.

There is just one problem, the traditional heart rate formula 220 – age can be misleading. First it assumes that all athletes of the same age have the same resting heart rate, also the 220 – age tends to overestimate young populations and underestimate older populations. Training heart rates can be off by as much as 12 beats.

A more accurate mathematical formula developed by Dr. Hirofumi Tanaka’s 208 minus 0.7 times your age, max HR = 208 – (age x 0.7), has a standard deviation of 7.4 beats vs. a 12 beat deviation using the traditional formula.

Much of the population exercises to achieve cardiovascular fitness along with weight loss; the goal doesn’t seem to change however the knowledge does.

My Advice: Train smarter not harder

I often have trouble motivating my clients to exercise on their own time. Studies have found that using cell phone and hand held computer reminders helpful in promoting consistent exercise behavior.

The first study, published in Health Psychology sought to determine a 6 and 12 month effectiveness of telephone interventions delivered by health educators promoting physical activity. Subjects included 218 sedentary men and women aged 55 and older who where separated into three groups, human advice, automated advice and health education (the control group). The results showed improvement by the 12 month mark for both advice groups averaging more than 150 minutes of exercise time.

In a more recent study published in the American Journal of Preventive Medicine, the same authors tested the effects of PDA exercise reminders. The subjects consisted of 37 underactive participants aged 50 and older where divided into a PDA reminder group and a control group. Participants where given a PDA programmed to monitor physical activity twice per day, provide weekly feedback, goal setting and support. The intervention group also showed marked increases in physical activity.

Such promising results is encouraging to both exercisers and fitness instructor that modern technology can be used constructively to promote physical activity and a healthy lifestyle.

FRESH & IN SEASON

Bountiful Berries

Along with the sweet and tangy flavors of berries come a wealth of health benefits

Out of season, the best place to find tasty berries may be the freezer section of your store. Individually quick-frozen berries are processed shortly after harvesting and often contain more nutrients than their “fresh” counterparts that have traveled for many miles before reaching the market. To cook with frozen berries, measure while frozen and partially thaw before using.

To freeze your own berries wash them and pat dry. Spread in a single layer on a tray, cover with plastic wrap and freeze until solid. Pack frozen fruit into ziplock bags taking care to remove air from the bags. Freeze up to 1 year.

Berry Nutrition
According to cancer specialist Gary D. Stoner at Ohio State University, high levels of anthocyanins—antioxidants that give berries their characteristic red, blue and black colors—have been linked to stalling the aging process, protecting the heart and circulatory system, and preventing mental decline. The darker the berry, the higher the concentration of antioxidants.

Stoner notes that to reap the most value from berries you should eat them whole, either fresh or frozen, because concentrated in the seeds are a number of polyphenols, such as ellagic acid, which have cancer-preventive effects. Other berry components include salicylic acid (used to make aspirin), which can help prevent heart attacks and inflammation of blood vessels. “I recommend one helping [four to six ounces] of berries every day,” Stoner says, admitting, “I prefer to eat them with a bit of milk and sugar.”

“Excellence is not a singular act but a habit. You are what you do repeatedly.” – Shaquille O’Neal

Wide – grip bench press has long been an exercise I have been uncomfortable with for fear of injury to the shoulder and surrounding musculature. I hate to say this men love it and it seems to be an exercise they almost insist upon having in their strength training program.

A recent study published in the October 2007 issue of Strength and Conditioning Journal stated that performing a wide-grip bench press does increase the danger of developing anterior shoulder instability, trauma to the clavicle, and rupture to the pectoralis major.

One study found that 24 out of 33 bodybuilders suffered pectoralis rupture while performing a wide-grip bench press.

What I have found to be a safer alternative is to start with light dumbbells always taking the time to enforce strict form, train through the full range of motion to develop functional fitness and enhance muscle fiber recruitment and emphasizing the protection of the shoulder.

Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato