As we approach the holiday season we wanted to leave you with this short YouTube video by Dr. Mike Evans.  It has been circulating alot since it was initially posted and we hope you share it with others as well.  We often get caught up searching for the best exercise on how to target specific muscles or what activity provides the best cardio workout.  Dr. Evans explains his "prescription for health" in this short, concise and simple video (just 10 minutes long) which left us with a feeling of "just do it"!  The simplicity is refreshing.

At this time we would also like to wish you all a wonderful holiday season.  We hope you are surrounded by love and warmth and have a holiday that's a truly wonderful treasure to cherish all through the year.

Debbie & John

http://youtu.be/aUaInS6HIGo

Gifts for the Fitness Enthusiast

Fitness gifts aren't for everyone, of course, but if there's an exerciser in your life, chances are there's something he or she wants to make workouts more efficient and more fun. I did some research to find out some of the top-selling items this holiday season. If you need gift ideas for the fitness enthusiast in your life, below are some thoughts on what exercisers really want this year.

1. Heart Rate Monitor

A heart rate monitor is an excellent tool for any exerciser who wants to get the most out of his or her workout. There are a variety of options out there, but you'll definitely want one that has a heart rate strap so your exerciser can see a continuous heart rate at a glance. If he's a techy, he might want a fancy GPS model which can track pace, location, speed etc. If she's into fitness and counting calories, she might enjoy a lighter version which can do all the counting for you while you exercise.

2. Armband Heart Rate Monitors

Heart rate monitors are great, but there are plenty of people completely opposed to wearing a chest strap, especially if you are a runner. It certainly can be a pain to wear and use, which is where this armband comes in. It offers all the bells and whistles of a regular HRM - heart rate, time in target heart rate zone, calories burned, etc., but without the annoying chest strap. Just strap it to your arm and you're ready to go.

3. TRX Suspension System

If you have friends or family who love to try new and challenging workouts, the TRX Suspension System offers just that. This network of straps connects to a door or ceiling (with an anchor) and allows the exerciser to leverage his own body weight for a variety of strength, endurance and power exercises. What's great about the TRX is that it's different, it allows you to work your body with very little equipment and you can take it anywhere. It's a bit pricey (the basic package is $189.95), but the package comes with everything you need - the strap system, a wall/ceiling anchor and a variety of videos. There's also a package with the door anchor included ($199.95), which is more travel friendly.

4. Hydryx Workout Towel

OK, so giving someone a workout towel seems a little lame. But this towel is actually pretty cool...literally. Once you take it out of the included tube, it instantly cools to help keep your workouts more comfortable. It's great for the gym, which can get steamy with all that body heat, or for summertime workouts as well. What a great idea and a perfect choice for the exerciser who has everything.

5.  Workout Socks

We probably all have that one person (hello, grandma) who gives us socks every year for birthdays or other holidays. In fact, many of us let our socks fall apart, waiting for the holidays when we know we'll get to stock up. If you're the sock recipient, ask for a pair of these workout socks. I normally don't spend much time raving about socks, but these are excellent for any activity. They have padding at all the right places - the heel and the ball of the foot, while the rest of the sock is thinner, yet supportive. They breathe well, stay in place and offer padding without the bulk.

6. Kettlebells

Kettlebells are the latest trend in fitness and a good choice if your exerciser loves a challenge. There are a variety of kettlebell options out there, from medicine-ball like bells to basic iron models. Kettlebell training isn’t easy, so he or she should have some instruction before diving into a workout. You might consider getting them an instructional video if you're not sure of their fitness level.

7. Personal Training Sessions

Keep in mind that not everyone would be thrilled to get personal training sessions. So you shouldn't get someone sessions just because you want them to exercise or be healthy. However, this can be a great gift if your loved one has expressed interest in training but is reluctant to spend the money or intimidated to try it.  You might want to give one or two sessions and let them decide if they want more, or offer to train with them in group sessions.

 

8. Gym Memberships

Like other fitness gifts, a gym membership isn't for everyone. Giving someone a gym membership because you want them to workout may cause some instant relationship problems.  However, if they've been talking about joining a gym, you're in the clear.  Another option is to get them a coupon for free tours of gyms and let them browse before you buy. 

HAPPY SHOPPING!

When things come off the rails....

There will come a day when things come off the rails.  This topic is close to my heart or, I should say my back, after dealing with a chronic back injury for the past few weeks.  You never know when things will come off the rails in your exercise life, but one thing you can count on is that there's always something you can do about it.  Coming "off the rails" can kick your butt, but it can also bring out a strength you never knew you had - that way you can kick it right back (once you're allowed to kick, of course!)

Coming off the rails usually stems from a non-threatening event, but most commonly involves:

• an injury
• an illness
• an unexpected, unforeseen change in schedule ("Surprise!  Companys coming to visit for an entire month!")
• a known quantity that always railroads you no matter how much you prepare (the holidays, a vacation, a visit from a friend who still acts like he's in highschool...)

The biggest problem, however; often isn't the "off the rails" event itself, but our response to it.  The most common and debilitating reaction is frustration.  As in "I was finally getting back to my workouts / seeing results / not hating my workout routine, when I caught a cold / injured myself / agreed to host the office Christmas party and ended up quitting / skipping too many workouts ....and am now completely off track."

Most advice is useless in this situation, but there are two things you can do to get through almost any "off the rails" event:

1.  DON'T GIVE UP - promise yourself that you won't stop exercising, even if all you can manage is five minutes of focused exercise.  This will help you keep your workouts somewhere in your life.  Maybe they aren't your first priority, but they're still a priority.
2. FIND A WAY TO MOVE FORWARD - "off the rails" can be like a brick wall, making it difficult to get back on the rails.  The important thing to remember is that there is always a way to move forward.  Maybe moving forward means working the parts of your body that aren't injured or lightening up on exercise until your cold is gone.  Maybe moving forward is walking the stairs at work on your lunch break if you can't make it to the gym.  Even if you can only move a millimeter at a time, you're keeping that forward motion.

What do you think?  Have you been derailed from your workouts?  Remember to just moving forward ...carefully!

Batwings - Buffalo wings - Ham hocks - Jelloceps ??

Whatever you call your triceps, there's a good chance you've tried exercise to get rid of excess fat there.  Unfortunately, target exercises can't burn fat off of specific parts of the body, but they can build muscle, which contributes to overall fat loss.

There are a variety of exercises we can do for the triceps and, while they're all good, some are better than others.  Experts figured out just which exercises exert the most muscle activation in a recent study, and you'll find that the most effectives moves are also the most challenging ....hmmmmm, interesting it works that way!

Here are the top three ....the most effective triceps exercise starts with the toughest one of all, the triangle pushup, which elicited the most muscle activity of all the triceps exercises studied.

TRIANGLE PUSHUP

1.  Begin the move by positioning the hands on the mat directly under the chest with the fingers spread and the thumbs and forefingers touching, making a triangle shape.

2.  Straighten the legs into a plank position (harder) or keep the knees on the floor for an easier version.

3.  Make sure the back is flat and the abs are engaged as you bend the elbows, lowering until your chin or chest touches the mat.  If you can't go that low, go as low as you can and work to build enough strength to lower all the way down over time.

4.  At the bottom of the movement, your elbows will naturally flare out to the side.

5.  Press back to start, keeping the torso rigid, and repeat for 1 - 3 sets of 8 - 16 reps (or until fatigue).

KICKBACK

The kickback is the second most effective tricepts exercise and not far behind triangle pushups, coming in at about 88% of muscle activation.  By bending forward, you really have to work against gravity to move the weight up and down.  The key to this move is to use your shoulder to stabilize the upper arm, allowing the forearm to extend behind you.  If you feel your elbow drifting down, use a lighter weight to keep good form.

1.  Prop the right foot on a step or platform, resting the right forearm on the thigh to support the back.

2.  Hold a weight in the left hand and pull the elbow up to torso level.

3.  Keeping the elbow in that position, extend the arm behind you, focusing on contracting the triceps.

4.  Lower the forearm down to about 90 degrees and repeat for 1 - 3 sets of 8 - 16 reps (or until fatigue).

5.  Focus on keeping the upper arm stationary against the body throughout the exercise.

DIPS

Dips are the third most effective exercise and a tough one depending on how you position your feet.  In this version, the knees are bent, making the exercise easier.  Extending your feet will increase the intensity of the exercise.  The key to keeping this move safe is to keep your hips close to the chair or bench to avoid straining the shoulders.  Make sure you keep the shoulders down and away from the ears and, if you feel any discomfort in the shoulders, skip this exsercise.

1.  Sit on a chair or bench with hands just outside of the hips and the knees bent or the legs extended straight out (harder).

2.  Lift up onto the hands and keeping the hips very close to the chair or bench, bend the elbows, lowering down until they're at about 90 degrees.

3.  Keep the elbows pointing behind you, the shoulders down and the abs engaged.

4.  Push back to start and repeat for 1 - 3 sets of 8 - 16 reps (or until fatigue).

5.  AVOID this exercise if you feel any pain in the shoulders.

How to stick to your fitness goals

When was the last time you set an exercise or weight loss goal?  An even more important question is ....when was the last time you reached an exercise or weight loss goal?

If you are like alot of us, you set those kinds of goals all the time.  Just the idea of accomplishing something gets us motivated, but I think what we're imagining is what we'll look like or feel like at the end of all this hard work - not how the hard work is going to feel.

That's the not-so-fun part.  Even more not fun is setting the same goals over and over and never reaching them.

The key to sticking with your exercise goals and actually reaching them involves the most complex, often crazient, part of your being ...your mind.  The mind is hard to wrangle at times, but you can put some mental strategies in place to help you stay on track.

1. MOMENTUM:  Momentum is a key part of consistent exercise.  It's normal to have those weeks when everything goes right ...you do all your workouts, eat properly and start to think, "I can totally do this!"  Then "it" happens.  "It" might be a holiday, a vacation, an illness ....something that throws you off your game.  Getting back is always tough, partly because you've lost that momentum.  So getting moving again is the only way to get your momentum going.  Think of yourself like a stalled car - once you start pushing it, it'll pick up speed and you won't have to work hard to keep it moving.

2.  STAY IN THE MOMENT:  Picture this - you're at a party and you've promised yourself you won't attack the buffet like a starving lunatic.  Then you see a giant platter of the prettiest, most perfect cubes of cheese you've ever encountered.  Several hours later, feeling your cheese hangover begin, you vow to make up for it tomorrow with a two-hour workout.

There are a couple problems with this approach ....first, you can't "un-eat" what you ate the night before and second, killing yourself with a workout is not a great solution since it could lead to you hating exercise.

If you're busy living in yesterday's mistakes, many of your decisions will be based on guilt and shame rather than what you genuinely want (and need) to do to reach your goals.  True change comes from daily choices and being mindful and basing your choices on what you need now (instead of what you did or didn't do yesterday).  This will make your exercise life much more tolerable.

3.  GET INSPIRED:  A couple times a week my 82-year old mother goes to the pool and does water aerobics.  She also just finished digging all her yard waste into her vegetable garden to compost over winter.  She's a great inspiration to me ....if she can exercise, there's definitely no good reason I can't do my workout either.  So, what or who inspires you?  Is it the older man you see walking every day, rain or shine?  Or maybe a friend training for her first marathon.  The next time you're thinking of skipping your workout, think of the person who inspires you ....or think of my Mom.  If she can exercise, so can you.

4.  GET BACK TO THE BASICS:  Sometimes we do very well on our exercise programs for months.  Then the holidays hit and, before we know it, our intense workouts are out the window.  We even admit to actually scrubbing our bathroom floors with a toothbrush to avoid working out.  Happened to you?  To get back into some kind of routine, simply your workouts - making them short, accessible and much less complicated than before.  Before you know it, you'll be going strong and ready to add more complexity to your workouts.   Remember ....simplify!

5.  GET TO KNOW YOURSELF:  If you've never been much of an exerciser or athlete, now is the time to discover a few new things about yourself.  Think of this as a learning period.  If you've fallen off track because you're completely bored with your routine, you've just learning something important about yourself.  Spend some time asking and answering these questions:

• What do you like about your workouts?
• What do you hate about your workouts?
• What's your least favourite exercise or activity?
• When do you most enjoy exercise?
• If you could choose any physical activity to do, what would it be?
• Do you enjoy working out with others or alone?

Now take the answers to those questions and look at your workout routine.  Does it include activities you enjoy?  Is your schedule in line with your body clock (or as close as you can get)?  What could you do to make your workouts fit you better?  Make a list of ideas and choose one to implement today.  There's no right way to exercise.

Staying on track with your exercise program probably requires more mental work than physical work.  It means checking in with yourself to see how you're doing, how the routine is working and making whatever changes necessary to keep you moving.  It means finding inspiration wherever you can and being willing to try new ideas if the old ones aren't working.  Most of all, it means not giving up.

If you've got a minute (actually 3 minutes), you might want to watch this very inspirational video clip.  Certainly an inspiration to many of us who still keep going to the rink....
http://www.youtube.com/watch?v=REynXnZAITk&noredirect=1

Butt really....

As older adults, most of us are not looking at achieving a bikini butt ....but rather at fighting gravity and preventing the descent south of our gluteals - AKA butt muscles.

You've all heard the saying "use it or lose it" and this certainly holds true for our gluteal muscles.  I am talking about gluteus maximus, minimus and medias.  These are some of the largest muscles in our body and require a substantial amount of work to keep them in shape.  Fortunately, we use these muscles all the time - walking, climbing stairs, running, sitting down and getting up ....so exercising our glutes is not hard. 

Squats and lunges (and variations thereof) continue to be considered two of the best exercises for our butts.  In addition to your daily activities, try to fit in a couple sessions a week - just for your butt.  The results will be amazing!  Not only will your butt look better ....but you will soon be able to run up the stairs two at a time.

SQUATS are one of the best exercises you can do for your hips, butt and thighs and they're also a functional exercise, helping us build strength for a variety of daily activities.

 

How to:

1. Stand with feet hip-width apart and, for added intensity, hold weights at shoulder level or at your sides.
2. Bend the knees, and lower into a squat, keeping the knees behind the toes. Imagine that you're sticking your butt out behind you, but keep the torso upright and contracted.
3. Press into the heels to stand up.
4. Repeat for 2-3 sets of 8-16 reps

LUNGES are a challenging exercise because they work so many muscles at the same time. On the front leg, you'll work the glutes and hamstrings and, on the back leg, you'll work the quads and calves.

Core Exercises 101

Core exercises have, if you will pardon the pun, moved to the center of the fitness world.  If your core is strong and flexible, stresses will be distributed throughout your body better, your spine will be supported, and you will be able to move with greater efficiency.  But here is what you need to know about core exercises ....you need to know what the core is!

Too many people point vaguely to their bellies, announce they are going to do core work, then slam out some crunches and think they've done core.  Not really.

In the broadest definitions of the core, fitness experts include the whole central section of the body all the way from the pelvis and hips up through the midsection.  A big list of core muscles might look like this:

• deep back muscles like the erector spinae and multifidus
• hip flexors and spine stabilizers like the Psoas, iliacus, and rectus femoris
• hip adductors and abductors
• gluteus muscles (butt muscles)
• abdominal muscles from the surface rectus abdominis to the deep transversus abdominis

My guy below (who has fabulous muscle development....) will show you the muscles identified above.


The Core of the Core
The core muscles that are truly core are those that lie close to the center of the body.  The psaos, a long muscle that runs down the front of the spine and attaches at the top of the femur; the multifidus and erector spinae, both deep spine muscles; and transversus abdominus, the deepest abdominal muscle are examples.  Their actions have more to do with stabilizing than with the heavy work some of the more surface muscles do.

Refer to the Workouts and Resources page for a few examples of core exercises.

"Fit Over 50" class starting up again

Not sure what happened to August, but we are only a couple weeks from the official end of summer ....and we are all starting to think about plans for the fall.  We will be running our "Fit Over 50" class once again, starting Sept 28th.  This class is for those what are new to exercise, or have been away from regular exercise for quite sometime.  These are educational classes where we discuss aging and the different components of a workout.  Our goal is to have you finish the 5-class series knowing how to get started, monitor and challenge yourself as you begin to include fitness and exercise into your day-to-day routine. 

It's never too late!  Classes take place in the upstairs Multi-purpose room at the Memorial Arena in Cranbrook, starting at 7 pm.  Registration is handled by Leisure Services at the RecPlex.

Zucchini .....zucchini .....and more zucchini!

I planted just one zucchini plant this year (I've learned from experience to limit the number of seeds planted in spring!); yet this one plant is very prolific (our rainy start to our summer seems to have contributed) and today I harvested several. So what to do with them? In the past I have baked zucchini bread in all shapes, sizes and flavours, froze several packages to be used later in soups and stews ....or more zucchini bread, given it away ....only to have more given to me! This year I decided to let google help me out and found several recipes that look awesome. Now I can't say I've tested all these recipes but have tried a couple already - they were great so want to share.

I also researched the health benefits of zucchini (which I learned is actually a fruit). Some of these claims seem somewhat inflated, but this vegy/fruit certainly isn't going to hurt us and if it does all that it says below, we better start eating!

• Zucchini helps cure asthma, as it contains Vitamin C, which is a powerful antioxidant and has anti-inflammatory properties.
• The vegetable is known to help prevent diseases like scurvy and bruising, caused by the deficiency of vitamin C.
• Regular intake of zucchini effectively lowers high homocysteine levels in the human body.
• The vegetable can help prevents risk of having multiple sclerosis (MS).
• Zucchinis have high water content (over 95%), high nutritious value and contain a very low amount of calories, so they make the perfect snack item for people on diet.
• The vegetable contains useful amounts of folate, potassium, and vitamin A, necessary for proper functioning of the human body.
• Zucchini contains Vitamin C and lutein, both of which are known to be good for the eyes.
• The vegetable is a good source of vitamin B6, riboflavin, manganese and a lot of other nutrients.
• Eating zucchini is known to help the body in supporting the arrangement of capillaries.
• Regular consumption of the vegetable can help protect the body against colon cancer.
• Zucchini is believed to be beneficial in preventing heart disease and related symptoms, such as high cholesterol.
• The rind of zucchini contains the nutrient beta-carotene, which is known to be full of antioxidant properties and thus, helps protect cells against oxidation damage.
• The vegetable proves to be a good source of magnesium and phosphorus, the nutrients essential for building and maintaining healthy bones.
• Zucchini is rich in vitamin C, another powerful antioxidant that can provide protection against cardiovascular disease.

These simple zucchini recipes will make quick work of even the most prolific zucchini and summer squash plants. They have the ease and lightness needed during the hot months with zucchini is in season.

1. Zucchini Frittata

Photo © Molly Watson

This Zucchini Frittata – an Intalian-style omelet – is simple and tasty. Make it as the centerpiece of an elegant brunch, a healthy lunch, or quick dinner. Just add a fresh salad and a bit of bread to complete the meal.

2. Zucchini Fritters

Photo © Molly Watson

Zucchini Fritters are a quick and tempting appetizer – although I've been known to make a salad and call the whole thing dinner!

3. Grilled Zucchini

Photo © Molly Watson

Small and medium zucchini can be simply halved lengthwise, brushed with oil, sprinkled with salt, and set on the grill. Larger specimens can be but into thick diagonal slices. Serve drizzled with balsamic vinegar or a bit of basil dressing to great effect.

4. Zucchini Pickles

Photo © Molly Watson

These Zucchini Pickles are inspired by the ones made and served at Zuni Café in San Francisco. They are easy, refrigerator pickles, so there is no need to boil or "can" them. A bit of turmeric is responsible for the brillirant chartreuse color.

5. Zucchini Mint Pesto

Photo © Molly Watson

Zucchini Mint Pesto is delicious on hot pasta, as a dressing for pasta salad, or spooned over simply cooked chicken or fish. It freezes beautifully, so it's a great way to use up those piles of zucchini that start to show up in some gardens come August and September.

6. Zucchini Salad

Photo © Molly Watson

Shaved Zucchini Salad is quick and impressive. Bonus: it can be prepared a bit ahead of basic tossed salads with no ill effect. Mix things up a bit and make this Zucchini Mint Salad, too.

7. Zucchini Pasta

Photo © Molly Watson

Strips of zucchini tangle up with the twists and turns of fussili (corkscrew) pasta in this easy, tasty pasta dish.

8. Early Summer Ragout With Zucchini

Photo © Molly Watson

The key to this ragout is to use very tiny carrot and zucchini. Ideally, you would only need to quarter them lengthwise to get "bite-size" pieces. Larger specimens will work just fine, but the stew (oops, I mean ragout) will have a less refined air and it will involve a bit more prep work as you cut the vegetable to the right size.

9. Mid-Summer Vegetable Pesto Soup With Zucchini

Photo © Molly Watson

This pesto soup (or soupe au pistou to be French about it) simmers the ripe vegetables of summer into a light soup flavored with a dollop of fresh made pesto.

10. Late Summer Vegetable Stew With Zucchini

Photo © Molly Watson

When the garden goes crazy or you haul home just a few too many veggies from the farmers market, try this Late Summer Vegetable Stew to make quick and tasty work of your bounty. It's delicious on its own, it doesn't mind being turned into a topping for polenta either.

Play time in the mountains

We tend to get caught up talking about fitness and often neglect the payoff of being in good health and functionally fit.  This is about using the fitness we have to enjoy the phenomenal area we live in. 

We were fortunate to have time to go and wander about in the National Parks that are right next door to us in the East Kootenay and with good weather we visited some favourite hikes and found some new ones that were just a road sign to us previously. 

The link to fitness is this; the more able we are, the more enjoyment we get from these types of activities.  Getting to those stunning vistas and enjoying a PB&J and a cool drink of water with people you care about is as "priceless" as it gets.  Its really a life affirming and wondrous activity and its so accessible to most of us at any time. 

So, if this is at all inspiring to you, and you haven't taken a walk in some area that is special to you, take a hike, take a friend and enjoy the rewards of being fully alive. The workout programs can be parked for a day or two while you enjoy the rewards of the efforts you've put in, and besides your heart and lungs don't care what gets them working.  Have a great August,

John

and here's a link to some more photos of the area:

http://www.flickr.com/photos/photojam09/sets/72157627265275223/show/

Kedging

This was a lesson learned from the book "Younger Next Year" by Chris Crowley and Henry Lodge - the Kedging Trick.  Never heard of it - it goes like this.

Years ago, sailing ships sometimes had to resort to kedging to get out of trouble.  The Captain would have a light anchor (a kedge) loaded into a long boat and rowed half a mile or so away.  They would set the anchor and everyone back on the big boat would pull like demons on the line, literally hauling the ship to the anchor.  They'd do it again and again until they got where they had to go.  It was alot of work but often the only way to overcome a tide that's pulling you into a lee shore or to get under the desperately needed protection of coastal batteries.

So ....kedging:  Climbing out of the ordinary, setting a desperate goal and working like crazy to get there.  To save yourself.

It's not easy to keep exercising everyday year in and year out - we falter, sometimes skipping whole weeks.  We all need to do a little kedging now and then to keep ourselves motivated - something like booking an adventure trip, running a marathon - skiing, hiking or whatever - something that's beyond our abilities and requires hard training and commitment for months to get in shape to handle it .....or taking up some entirely new sport or activity.  Sounds like alot of trouble, but it's fun and it works.  We need tricks to keep interested and motivated and kedging is a great way to do this!

"Younger Next Year" is an excellent read - recommended for anyone over the age of 40.
http://www.youngernextyear.com/index.php.
Debbie

Outdoor Exercise

It's summer and because this season is waaaayyyyyyy too short in Canada, we all look for ways to spend more time outside - maybe we're no longer sun bathing at the beach in our bikinis, but we enjoy the warmth of the sun and the benefits of longer days of sunlight.

If you refer to the Workouts and Resources page, you'll find an outdoor workout that can be done just about anywhere with minimal equipment/props.  Intensity is monitored by RPE (Rate of Perceived Exertion).

Also, if you live in Cranbrook, try out the Adult Outdoor Fitness Center at the RecPlex.  There are 12 different machines that work all major muscle groups along with your own body weight as resistance.  Each machine has simple instructions and a diagram to assist you so no need to fear not knowing what to do.

On regular occasions you will find one of Cranbrook's Sr. Ambassadors on-site and available to assist you with technique and variations.  If you want to include a bit more cardio, you can walk or jog around the equipment between Sets.  Lots of folks are using this equipment now - so you might make some new friends while you're there .....I sure have.
Debbie

Perceived Exertion

Often we are asked "how hard should we work out?" or "when do we know to push ourselves a little harder?"  These questions relate to exercise intensity and there isn't an easy answer, especially if you are new to exercising. 

With experience, you will learn to monitor intensity by monitoring your heart rate and there are a variety of ways to do this.  In our Fit Over 50 classes, we talk about a couple of these methods such as 220 - Your Age x Percentage  ....and also the Karvonen method which takes into consideration your resting heart rate.  However, we found that participants where getting confused and the focus became the heart rate, rather than the exercise.  Heart Rate Monitors are also excellent tools but again, you need to know your target heart rate in order to use them effectively.  We have found that using Perceived Exertion is often the best way to monitor intensity, especially for those with little experience.

There are also a variety of Perceived Exertion charts called Rate of Perceived Exertion (RPE), but we have found using the scale of 1 - 10 to be the easiest to remember and use effectively.  The following chart is my favourite:

Level 1: I'm watching TV and eating popcorn

Level 2: I'm comfortable and could maintain this pace all day long 

Level 3: I'm still comfortable, but am breathing a bit harder 

Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly 

Level 5: I'm just above comfortable, am sweating more and can still talk easily 

Level 6: I can still talk, but am slightly breathless 

Level 7: I can still talk, but I don't really want to. I'm sweating like a pig 

Level 8: I can grunt in response to your questions and can only keep this pace for a short time period 

Level 9: I am probably going to die 

Level 10: I am dead

Generally you will want to keep your workouts in the Level 6 - 8 range and only occasionally (ie:  once a week) push yourself to reach Level 9.  Beginners will want to stay closer to Level 6 but over time and with experience, you will feel okay pushing yourself a little harder.

It's all about monitoring yourself .....so please avoid Level 10!
Debbie

Recovery!

There is a part of me that wants to continue doing everything (physically) that I used to do.  I'm talking back to when I was a young adult.  I know I'm slower, can't jump as high or move as quickly ....that doesn't matter now, but it still feels good to try and the activity still resembles was it's intended to be. 

However, there's one big difference now - and that's recovery.  The muscle soreness and aching that used to disappear overnight, can linger for days and those first few steps after getting out of bed each morning, feel like my body is standing upright for the first time ever!  My initial thoughts are "why did I do that?", yet after a few minutes and a cup of coffee, I start to feel almost normal and start planning the day's activities and the next adventure.  Sometimes my hips tell me they need more rest, or my lower back forces me to stop whatever I'm doing and stretch ....yet my heart says "go for it" .....so as long as I continue to listen to it, I'll be out there joining many of you doing the same thing, heading in the same direction - with smiles on our faces.

Debbie

“We don’t stop playing because we grow old. We grow old because we stop playing."
- George Bernard Shaw