Health And Exercise Prescriptions ®

"Fighting Disease And Aging With The Best Medicine"


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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.©


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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