Why Finding Your Target Heart Rate is Important!

Many times, while working out in the cardio room at Club Fitness, I have come across members that are straining themselves to exercise as hard as possible. Since I know about Target Heart Rate Zones, it becomes obvious to me that many other people do not understand that they do not have to push themselves to the edge to achieve weight loss. In fact it can be counter productive. They are giving there hearts a good workout, but not achieving maximum fat burning. So I found a great article by The Walking Site that explains each of the zones and why they are important to reach your specific goals. I have also added a link to the Mayo Clinic Target Heart rate calculator at the end of article.

YOUR TARGET HEART RATE

You should know your Maximum Heart Rate and your correct training zone to know if you are training at the right pace. Here are a few ways to figure your target heart rate.

You can easily find your Target Heart Rate (thr) with this simple method. Subtract your age from 220 (226 for women) to calculate your Maximum Heart Rate (mhr). Find your training zone below and multiply that number times your maximum rate.

Another, more accurate method is the Karvonen Formula. You must know your resting heart rate to use this method and insert your training zone from below.

Of course the most accurate method is a treadmill stress test administered by a professional. If you are over the age of 35, overweight, have been sedentary for several years, or have a history of heart disease in your family, clinical testing is recommended.


MEASURING YOUR HEART RATE
Wearing a heart rate monitor is an easy, accurate method of checking your heart rate... but you don't have a monitor. Here is another easy way.

The easiest place to feel your own heart beat is the carotid artery. Place your index finger on the side of your neck between the middle of your collar bone and your jaw line. (You may also use the radial artery on the under side of your wrist.) You can count the beats for a full 60 seconds or count for 6 seconds and add a zero at the end. If you felt your heart beat 14 times in 6 seconds the number would be 140 for a full 60 seconds. Counting for only six seconds is a convenient method, of course it is more accurate to count for the full 60 seconds. You can use several varieties of this method (30 seconds x 2, 15 seconds x 4, etc.). The longer you count the more accurate your reading. Whatever you choose, be consistent in your method.


TRAINING ZONES
Healthy Heart Zone (Warm up) --- 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!

Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.

Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.

Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.

Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.

Here is also a great calculator to help you find your target heart rate! 

Mayo Clinic Heart Rate Calculator

Club Fitness Nutritionist will Run for St Jude Telethon!!

IT’S TIME TO HELP THE KIDS AGAIN!!

       The St. Jude telethon …and the St. Jude runs are around the corner.  This year, the St. Jude telethon will be held August 6^th.  This is my 6^th year to be a St.Jude runner and each year it gets more difficult to ask for contributions to the cause.  There are so many great organizations out there…and with the economy being what it is..sometimes it is a challenging decision to make.   Many times, understanding what St. Jude is all about, helps convince you how valuable your tax-free contributions are.

·        St. Jude Childrens Research Hospital opened on February 4, 1962 and was founded by the late entertainer, Danny Thomas.  Its mission is to find cures for children with cancer and other catastrophic diseases through research and treatment.

·       On the average, 5,700 active patients visit the hospital each year, most of whom are treated on an outpatient basis.

·       St. Jude is the first institution established for the sole purpose of conducting basic and clinical research and treatment into catastrophic childhood diseases, mainly cancer.

·       St. Jude is the ONLY pediatric cancer research center where families NEVER PAY for treatment not covered by insurance.  NO CHILD IS EVER DENIED TREATMENT BECAUSE OF THE FAMILY’S INABILITY TO PAY.

·       St. Jude has developed protocols that have helped push overall survival rates for childhood cancers from less than 20 percent when the hospital opened in 1962 to 80 percent today!!

St Jude’s ability to do what they do, year after year, for these kids and their families is due to the donations they receive throughout the year. 

       One large contributor to St. Jude Childrens Research center is the St. Jude Run program.  Thanks to Co-founders of the St.Jude Memphis to Peoria run, Mike McCoy and Gene Pratt, this Memphis to Peoria run has become  one of the foremost charity running events in the nation.  Since its humble beginnings in 1982 the Memphis to Peoria run for St Jude has raised over $11 million for the St. Jude kids!!

       Because not everyone can participate in the multi-day Memphis to Peoria run, auxiliary runs were started from communities throughout Illinois and Missouri.  These runners have an outlined course through their community, then finish there day by running downtown to meet up with the Memphis to Peoria runners.  These satellite runs have raised over $22 million for the kids!

This year will be my 6^th year as a St.Jude-Tri-County runner.  It is truly the best way I know to “give back” for blessing me with the ability to run and  having 3 healthy boys.  Over the years I have seen young friends diagnosed with childhood cancer.  I have also seen what St. Jude is capable of accomplishing through its research, medical procedures and the care they give to these families in crisis.  I know first-hand of families that could not have possibly afforded the care needed if it weren’t for St. Jude.

The “Tri-County” run is a satellite to the Memphis to Peoria run.  It entails a 53 mile run that begins at the Red Cross Bldg in downtown Peoria, and will take us through Creve Couer, Bartonville, Pekin, Morton, Washington, Metamora, Germantown Hills and back to Peoria. (If you live in one of the communities, be sure to look for us and give us a wave…or water..haha!!!)  The run takes about 12 hours…with the climax being entering the Peoria Civic Center with the Memphis to Peoria runners and all of the other satellite groups.  It is THE most moving and emotional moment…  I can’t even put into words…I am yet to enter that Civic Center doorway with dry eyes.

Each runner in my satellite group must raise $750 to help fund research & treatment programs.  100% of the funds raised by these runs go to St. Jude. Plus, a contribution to St. Jude is tax deductible.

I would like to ask for your support.  Any amount is acceptable and deeply appreciated.  Your contributions can be made on line.  Simply plug into www.stjudepeoriaruns.org/mmiller to make a donation or make checks payable to: St Jude Runs and send to me @ Marianne Miller 367 Norman Groveland Il 61535…Then get out there on the streets and give us all a “Whoop whoop” on the 6^th…I’m sure it will be a hot one ….as always….Thanks from the kids!!

Introducing our New Social Media Director!

Peoria Club Fitness is thrilled to announce our new Social Media Director, Shannon Toft!

Allow me to to introduce myself! My name is Shannon Toft and I have been working in the social media and email marketing fields for about 2 years now. I love the challenge and excitement of this fast growing and extremely effective form of marketing!

I am especially excited to be working with Peoria Club Fitness because I am also a member who knows the programs work! I myself am a success story. I originally joined the gym in November of 2010, right before Thanksgiving. I know, kind of dumb time to try to lose weight with the upcoming "pig-out" holidays, but I was determined to work the program! When I first walked in the doors, I am embarrassed to admit it, but I weighed around 200lbs! This was the most I had ever weighed in my life. My youngest child had just turned 4 and I realized I could no longer use the excuse of, "I just had a baby!" 

I decided that the Lifestyle Empowerment Program was the right choice for me. I had to completely change how I thought about nutrition and exercise! I absorbed everything I was being told by the amazing trainers and the wonderful nutritionist, Marianne. Before I knew it I had achieved my first goal of the, 'lose 25lbs in three months promotion,' and I was thrilled. By following the program, and the lifestyle changes I was being taught, I consistently met all my other goals, also. Today I am over 80lbs lighter and the healthiest I have ever been in my life!!

So, when the opportunity became available for me to work for Club Fitness, I could not think of a better fit! To be able to promote a business and program that I know works and that I believe in very strongly is a dream come true. I am looking forward to watching many others achieve their goals and succeed also.  I can not wait to meet many of the other members and to see all the new faces we hope to see come through our doors. Club fitness is not just about weight loss, they are about helping people change their lifestyle and be the healthiest they can be.

Thank You Peoria Club Fitness and Members!

Shannon Toft

 

Here is a great healthy recipe for the vegetarians out there!!

Sloppy Lentils
(This is a vegetarian version of Sloppy Joes)

1 medium-size yellow onion, chopped
1 small red or green bell pepper, seeded and chopped
1 tablespoon chili powder
1 1/2 cups dried brown lentils, picked over and rinsed
One 14.5-ounce can crushed tomatoes
3 cups water
2 tablespoons tamari or other soy sauce
1 tablespoon prepared mustard
1 tablespoon light brown sugar or a natural sweetener
1 teaspoon salt
Freshly ground black pepper

Heata medium-sized non-stick skillet over medium heat. Add the onion and bell pepper, cover, and cook until softened, stirring often, about 5 minutes. Add the chili powder, stirring to coat.

Transfer the onion mixture to a 3 1/2- to 4-quart slow cooker. Add the lentils, tomatoes, water, tamari, mustard, brown sugar, salt, and pepper to taste and stir to combine. Cover and cook on Low for 8 hours.

Serves: 4 to 6

Great healthy recipe to liven up that chicken!

Grilled Breast of Chicken Marsala with Grilled Carrots

Ingredients:
2 tsp ground fennel seeds
1 tsp sea salt
1/2 tsp freshly ground black pepper
1/2 tsp red pepper flakes
4 boneless, skinless chicken breasts (about 6 oz each)
16 small carrots, peeled
3 1/2 cups marsala
8 pieces dried porcini mushrooms
2 shallots, thinly sliced
4 cloves garlic, smashed
Vegetable-oil cooking spray
4 tbsp nonfat yogurt
Fresh rosemary sprigs


Mix fennel, salt, pepper, and red pepper flakes in a bowl. Sprinkle spice mix over chicken; set aside. Boil carrots for about 4 minutes and remove; dry on a paper towel. Set aside. Bring marsala to a low boil in a small pan over medium heat. Add mushrooms, shallots, and garlic. Season with sea salt and pepper. Simmer until sauce reduces, about 20 minutes. Discard garlic and set sauce aside. Coat grill with cooking spray and grill chicken 4 to 6 minutes on each side or until cooked through. Grill carrots about 5 minutes, rotating until charred. Return sauce to stove; remove when it simmers, then whisk in Yogurt. Divide carrots among 4 plates and top with chicken, sauce, and a sprig of rosemary.

Now eat and ENJOY!