health&fitness
SWIMSUIT
READY
GET
It’s summer and swimsuit season is here!
by Melissa Vandett
NUTRITION – is 75% of the fight. It takes a lot of exercise (I mean a lot!) to undo a poor
nutrition plan.
PORTION SIZE – is the most important component. Extra portions mean extra calories consumed. When we eat more calories than our body burns off, we store them as body fat.
w ‘ Tis the season for fresh fruits and vegetables; they are full of nutrients, lower in calories and support a healthy diet.
w Choose lean meats and cut down on the refined carbohydrates. They are the “gunk” that gum up our internal works.
94 : SPACECOAST LIVING
EXERCISE
w Get your heart rate up to burn calories by playing with the intensity of your cardio. Calculate your target heart rate to work out safely, but within an intensity range that encourages change. And mix it up. When we do the same exercise, over time we burn fewer calories.
w If you aren’t weight training – you should be. A good exercise plan includes full body training.
TO FIND YOUR TARGET HEART RATE:
220 minus age; minus your resting heart rate; multiplied by 60-80% (the percent of your maximum effort that you wish to work at); then add your resting heart rate back to the equation.
But always use your RPE – or perceived rate of exertion – If you are feeling dizzy, lightheaded and faint or nauseous – you are overheating and need to stop and seek assistance.
Example of Target Heart Rate* for a 50 year old with a resting heart rate of 72:
220 - 50 = 170 170 - 72 = 98 98 x .7 = 68.6 68.6 + 72 = 140*
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