Health And Exercise Prescriptions ®

"Fighting Disease And Aging With The Best Medicine"


Leave a comment

lose 1 pound of body fat a week safely. Do you know how?

It takes burning 3,500 calories to lose one pound of body fat.”That means you have to burn 700 calories five days a week to lose one pound of body fat per week.”

First thing we need to discuss is why you should  wear a heart rate monitor and how will that help you to reach your goal of body fat loss and cardiovascular conditioning.

Heart rate determines the intensity your body is experiencing during a workout, and your heart rate also equates to calories burned.

The investment in a heart rate monitor is invaluable. Your heart rate gives you a good idea how intense the exercise you are performing is on your body. Your heart rate is reciprocal to calories burned.If your heart rate is high you burn more calories than if it is low. (If you are on Medications or have a metabolic disorder your heart rate will not perform the same as a “normal” individuals. Always consult your Doctor before starting an exercise program.)

It is a good idea to track your average heart rate when you are weight training or doing cardiovascular exercise with a heart rate monitor to help calculate intensity.

There are different types of heart rate monitors. I recommend the brand Polar  heart rate monitor.www.polarusa.com I use the heart rate monitor model FS2 with two parts; a watch  and chest strap it seems to be very accurate. You can use it for your run, bike, swim, hike, weight lifting and many other activities.

How do I figure out my own heart rate?

Heart Zones® (Male) = ((210 – (0.5 * Age) – (0.1 * Body Weight)) + 4) * % of Max

Heart Zones® (Female) = ((210 – (0.5 * Age) – (0.1 * Body Weight)) + 0) * % of Max

The Heart Zone® method was developed by Sally Edwards, exercise physiologist and founder of Heart Zones® Training System. Sally Edwards is also a professional athlete and former Master’s World Record holder in the Ironman Triathlon. The Heart Zones® equation takes into account an individual’s body weight and gender. The equation factors in a slight decrease in heart rate for every unit increase in body weight. In addition, a slight adjustment is made to account for the differences between male and female body composition.http://www.heartzones.com/

Once you have your estimated heart rate calculated you are ready to get started. Remember starting slow is always a good idea and health and fitness is a lifelong task, so set reasonable goals.

OK, now let’s give you a realistic situation for someone using a heart rate monitor.  Put the monitor on and jump on an indoor recumbent bike. The bike has some different variables that you can adjust; the ones we want to pay attention to are the Level, RPM (rotations per minute), Distance, Calories, and Heart Rate. (The volume of exercise is very important to pay attention to so you do not hurt yourself. (Level x RPM x Time = Intensity)

Now you have been on the bike for about five minutes warming up on level four your RPM is between 60-70. Your heart rate is 120 and you have gone 1.2 miles in five minutes. To you that feels like a three on a scale of perceived exertion 1 being easy to 10 being very difficult. Now that you are warmed up you can take the level up one level per minute and doing 60-70RPM until you have reached your target heart rate of 175 BPM. That is about 80% of your estimated maximum. you are going to do 45 min with your heart rate at 175 BPM to burn approximately 550 calories. When your heart rate is at 175 it should feel like a seven on the scale of perceived exertions which means you are working hard but, you can manage the work load with mild discomfort.

Beginners should always start with 10-20 min two to three days a week and heart rate should be between 40-60% of the max.

It takes burning 3,500 calories to lose one pound of body fat.

That means you have to burn 700 calories five days a week to lose one pound of body fat per week.Remember to always get clearance from you primary care physician before you start any new exercise program.

I hope that this information helps you out in your fitness endeavours.

If you need a professional program designed please contact me at

http://www.healthandexerciseprescriptions.com

Thank you for your time and energy……Be well

Jaime Hernandez

Health and Exercise Prescriptions Inc.©


Leave a comment

C-reactive Proteins Test Can Be a Great Preventative Test for Inflammation in The Body

C-reactive proteins (CRP)

CRP is produced by the liver in acute-phase response to inflammation during infection or tissue damage in the body. 6

Acute-phase stimulus can increase CRP levels 10,000 times, making them a good indicator for inflammation. 6

Atherosclerosis and the evolution of plaque cause coronary events and are inflammatory processes. Evidence shows that elevated CRP levels can predict future danger like stroke, and peripheral arterial disease. 6

What does this mean for me?

It means that if you have high CRP levels, it could indicate that you have inflammation in your body which can be dangerous for your health. 6

What can I do?

Follow your doctors’ orders and implement lifestyle changes, incorporating exercise into each day can lower your risk for atherosclerosis and stroke.

Prevention and Treatment with Exercise

Adipose tissue is a potential source of CRP.5 Exercise has been shown to reduce CRP levels after a 20-week period of cardiovascular exercise,  3-5 days a week at a moderate intensity for 30-50 minutes per session.4

By decreasing vascular resistance caused by the sympathetic nervous systems, aerobic endurance training decreases blood pressure, and subsequently positively affects cardiovascular risk factors. 3

Dynamic aerobic endurance training decreased blood pressure in a recent study. This involves large muscle groups designed specifically to increase aerobic endurance.3

The American Heart Association (AHA) recommends 30 minutes of exercise, for example, a moderate intensity walk everyday.1

The AHA also suggests resistance training two days per week.1 As moderate resistance training is also able to reduce blood pressure.3

If you need help starting a safe exercise program then contact Health and Exercise Prescriptions .

Thank you for your time and energy and energy be well

Jaime Hernandez

Health and Exercise Prescriptions


Leave a comment

Have you lost the desire to exercise? You need to make exercise easy and enjoyable again!

I am writing this blog post for all of those people who have stopped exercising daily and are having troubles getting started again.

Are you not sticking to your daily routine of exercise because, you have lost the desire and willpower to do it? Or are you bored/no time?I have found that when I am out of practice of daily exercise I need to make my journey to the gym somewhat enjoyable and relaxing.

Tips to help you like your exercise program and make it more enjoyable and relaxing:

1.)First change it up to a short 15 minute workout (Circuit Weight Training) with 10 minutes of cardio to warm up and 10 minutes of stretching post workout.

2.) Then “Relax” after your workout use all the facility’s amenities to help you relax to fullest including Steam room, Sauna, hot tub and tanning bed if that is helps you relax.This is a key part making your routine have a componet of relaxing, so it’s not “all” hard work, and you have another reason to go to the gym other than to just do “work”.

Here is how I would put it all together as a regimen.

I would start with light low impact cardio 10 minutes on the bike warm up and 15 minutes doing a circuit that targets all of your major muscle groups which should be light 1-2 sets of 20 reps. My 15 minute workout consisted of pairing up exercises of opposites muscle groups so I could do them back to back so that I would not have to rest. You should be able to finish your weight training workout in 15 minutes if you do not rest. This type of workout would just be for general health and is a pre-prep-conditioning program.

Here is a small example:

Jump on low impact cardio machine for 10 minutes to get warmed up,before you start! Lightly stretch your tight muscles then Go!!

  1. DB Chest Press/Pulldowns
  2.  Back Extensions/Crunches
  3. Shoulder Press/Seated Row
  4. Leg Press/Calf Raises

Do you get the picture?This workout is very simple but, you do exercise all of your major muscle groups.

Now for the relaxation part of making your time at the gym more fun and rewarding. Humans need both stress and relaxation built into their Health and Exercise Prescription®  to balance their body and mind.

Most gyms have a least a hot tub to help relax after your workout, I like to use the steam room, suana,  hot tub and in the winter the tanning bed to relax after my workouts. It feels good to have a positive relaxing reward after the hard work of getting to the gym and pumping some iron!!

Well that is the best way to get back on track if you have stopped working out and are looking for a rough plan to get started again.

If you need any help putting together a Health and Exercise Prescription®   contact me soon.

Thank you for your time and energy…Be well

Jaime Hernandez Health and Exercise Prescription® 


Leave a comment

77-92% of all seniors have 1-2 chronic diseases,Issues Facing Seniors health and wellness can be addressed with the proper Health and Exercise Prescription®

The facts of aging…

For “most” older adults, good health ensures independence, security, and productivity as they age. Yet millions struggle everyday with health challenges such as chronic disease, falls, and mental health issues—all of which can severely impact quality of life.

The right Health and Exercise Prescription® can help prevent and lessen the primary and secondary diseases and injuries through individualized program exercise development to restore function for normal daily activities.

Major concerns for senior population:

#1 Chronic Disease

Approximately 92% of older adults have at least one chronic disease, and 77% have at least two. Four chronic diseases—heart disease, cancer, stroke, and diabetes—cause almost two-thirds of all deaths each year.

Chronic diseases account for 75% of the money our nation spends on health care, yet only 1% of health dollars are spent on public efforts to improve overall health. In 2009 direct health care expenditures for chronic conditions in the United States totaled more than $262 billion.

Diabetes affects 12.2 million Americans aged 60+, or 23% of the older population. An additional 57 million Americans aged 20+ have pre-diabetes, which increases a person’s risk of developing Type 2 diabetes, heart disease, and stroke. In a 2007 Centers for Disease Control and Prevention Program for people at high risk for developing diabetes, lifestyle intervention reduced risk by 71% among those aged 60+.

90% of Americans aged 55+ are at risk for hypertension, or high blood pressure. Women are more likely than men to develop this chronic condition, with half of women aged 60+ and 77% of women aged 75+ having this condition. Hypertension affects 64% of men aged 75+.

The right diet, cardio vascular prescription, weight training and stretching program is essential to maintain overall health and should be the first defense against disease progression and prevention of secondary diseases.

#2Falls

Every 15 seconds, an older adult is treated in the emergency room for a fall; every 29 minutes, an older adult dies following a fall.

Among older adults, falls are the leading cause of fractures, hospital admissions for trauma, and injury deaths. Falls are the most common cause of older adult traumatic brain injuries, accounting for over 46% of fatal falls.

In 2000, the total direct cost of all fall injuries for people aged 65+ exceeded $19 billion, or $28.2 billion in 2010 dollars. This financial toll is expected to increase as the population ages and may reach $54.9 billion by 2020.

Practicing balancing is key to helping prevent falls.

Other Issues Facing Seniors

• Lack of Movement (Muscle loss)
• Sarcopenia (Bone Loss)
– Strength
– Power
• Loss of Flexibility (Stiff muscle)
• Non Healthy Lifestyle
• Medical Problems from medications
• Balance
• Vision
• Fear of losing mobility

As you can see there  are many issues that seniors are facing that are not easy to do without proper guidance and care to individual needs, based off of injuries, diseases, medications and secondary diseases.

3 Simple tips to start movement toward better health.

1. Try to keep fresh fruits and veggies on hand for snacks to get your 5 servings of fruits and veggies which is equal to 2.5 cups.

2.Keep moving, Even if you have to start with 2-5 minutes of walking try to get in 15 – 30 minutes a day. (Start slow and make sure to pick a walking place that is flat and free of debris so that you do not fall.)

3.Practice stretching every day. If you do not know what muscles to stretch talk to a professional to help.

If you need guidance specific to your individual needs please contact www.healthandexerciseprescriptions.com

Thank you for your time and energy…Be well

Jaime Hernandez

Health and Exercise Prescriptions® 


Leave a comment

Why on earth would anyone want Colonics? Guest blog post by Vanessa Haycock NTS,LMP,CCHT

Why on earth would anyone want Colonics? 

Let me answer this question with a simple analogy.

Bellingham; our beautiful home town in the great North West, with pristine mountains, lakes, rivers and valleys. Our Salmon are nourished by the pure waters that are filtered from immaculate natural systems set up before humans were even a blip on the radar. We live in a beautiful ecosystem that balances itself, cleanses itself and rejuvenates itself with an innate intelligence.

What would happen if just one of those systems got blocked up? The answer is simple; there would be a gradual backing up of basic sediment at an unseen level at first, which would in turn dam up the streams, then the rivers. Our wildlife would no longer be able to drink the clean water and we may not notice these mild symptoms at first or simply diagnose it as a passing phase. We may see a deterioration in the quality of our agriculture and then our Salmon may start to suffocate in the dense sediment of the toxic rivers.  Perhaps then we would notice that the color of the Bellingham Bay was not an azure blue but an ugly beige with an ill smelling odor. The city sewer system would begin to back up as the drains became blocked up and only when it becomes completely obvious and only when our immediate quality of life is affected do most people notice that something is not right. Something needs to be taken care of, cleaned out, flushed out, nourished and healed.

Each of us can be this story. We all have busy lives and often we don’t take time to tune into our bodies to notice mild symptoms. We may have the odd day where we don’t feel great but pass it off or worse still get used to feeling tired or excuse it as “a family trait”.  Gradually, we may be getting more and more toxic.  The symptoms can be mild at first for example; bad breath or stale BO.  Then fatigue, itchy skin/ rashes or pimples, allergies or digestive issues my occur, IBS, maybe headaches or back pain. These are symptoms that the body could be beginning to get backed up firstly on a cellular level, which then can back up to affect essential fluids such as blood and lymph which may be getting thicker and toxic with all the extra debris floating around, which then can continue to affect the organs and larger systems of the body. Just like the story illustrates, at first the symptoms are mild then eventually we have to take notice that there is something not right with our own “ecosystem” Many people are constipated and are told that having one visit to the bathroom a week is normal. It isn’t. Our bowels are the sewage system of our bodies; everything literally drains out through them and if they are blocked up, then the rest of the body will not be able to flourish but can begin to become out of balance and literally we can be poisoned by our own waste matter as it all backs up.

Its gross so why on earth would anyone want Colonics? Because it can safely and effectively cleanse the colon, which in turn can allow the rest of our body to dump out toxins from the tissues, cells and organs. Colonics has been around for thousands of years. It makes sense and it works. Don’t allow your body to become a toxic waste site.

Vanessa Haycock NTS,LMP,CCHT has been practicing for 17 years and specializes in guiding people to reach fantastic vibrant health.
She can be reached at:
Body Rejuvenation
360.223.1124


Leave a comment

Does Your Back Always Hurt In The Morning And After Exercise?Wrong Exercise and Stretches Might Be The Culprit.

Hello Readers

My back hurts after exercise! This is a common problem that I see when people design their own exercise programs or just go into the gym and do what feels good to them.

“The Whole Idea About Health and Wellness is Balance” In a literal sense when applied to flexibility and strength in your body. Your muscle are suppose to work synergistically with your bones and joints. When your muscles are at the proper length then that allows your joint to function at 100% of its capability  People who do not have a basic range of general flexibility are not able to function at 100% of their capability’s ” Tightness generally means weakness” so stretching is not just a side item in your exercise program and should be seen as equally important as cardiovascular training, weight training and nutrition.

If you have a previous back injury you will have to understand what your type of injury you have in your spine, such as stenosis, ruptured disk, degenerative disk, subluxation etc.. each of these back issues has a specific list of contraindications for specific movements and require a specialized program. If you do not have a diagnosis and have never had been injured then taking another look at your exercise and stretching program to make sure that you are doing the right combination.

What are the Basics of making sure that my exercise program is not causing pain in your back?

  1. If you are just starting an exercise program make sure you are warming up and stretching before you do weight training activity.
  2. Don’t lift to much weight  when exercising your legs while in a standing position if you are a novice. Doing to much to soon is a common mistake.
  3. You should not be having pain while you exercise…especially in your back.If you feel pain immediately stop what you are doing.
  4. If your back pain does not get better from your stretching and exercise program you may not be doing the right combination. Consult a professional that can help. www.healthandexerciseprescriptions.com

Well I hope that this helps you with your back pain issues.

If you would like me to take a look at your exercise program and stretching routine then contact me.

Thank you for your time and energy…Be well

Jaime Hernandez

Health and Exercise Prescriptions


Leave a comment

Body Shop “Killer Abs” Demystified? Got Great Abs?

Hello Readers

Bathing suit season is approaching fast. It is time to get your abs stronger and looking good:)

Great abs is definitely a lot of work but, well worth it.

Lets first look at the basic anatomy of  abdominal muscles that we will be using to “Shred our abs” (with an infomercial like emphasis :)giggles.).As you can see there are four different muscles that we need to hit to get your abs looking good.

  1. Transverse abdominal   This is your inner most unit and has a co-contractor called multifidus which helps stabilize your spinal segments. This muscle generally automatically works for all the time.(but injury can lead to dysfunction of this inner unit.) 
  2. External obliques  Specific exercise =Side lying crunches
  3. Internal obliques   Specific exercise=Twisting crunch
  4. Rectus abdominis Specific exercise=Straight and reverse crunch

Most people just do one or two types of crunches. It really takes hitting your abs from different angles to get a good workout.  Oblique means 45 Degree angle so the external and internal obliques are doing to different things; External obliques pull you side to side and internal obliques do more of a twisting motion. Rectus abdominis is what people call “6 pack” and attaches to your pubic bone and runs up your belly to the bottom of the ribs. Your transverse abdominal muscle wraps around you like a girdle ,around the ribs into the back, pubic bone and hips.

When you are exercising these muscles the goal is to put stress in the direction of the muscle(cells) to make them work to their maximum potential. So that means going through the full range of motion with all of the abdominal exercises. Your abs are an endurance muscle and so it takes a lot of exercise at the right resistance to make them hypertrophy or gain muscle. To start you can do at least 2-3 sets at 20 reps daily.Your diet is 70% of gaining muscle and losing body fat.

Well this should help to demystify your ab workouts,…. and now you know the facts. Don’t believe the hype in all of the magazines your read…”Exercise is a science”.

If you need any help putting together a complete plan contact me. www.healthandexerciseprescriptions.com

Thank you for your time and energy…be well

Jaime Hernandez

Health and Exercise Prescriptions