Month: December 2011

Childhood Obesity on the Rise…Where is Our Nation Headed?

Many of us know that our nation is under an ever increasing epidemic of overweight and obese people. With 2/3 of the US overweight and 1/3 being obese it is no wonder that in 30 years childhood obesity has increased three fold! A consensus was reached by schools, communities, families and government programs all over the US…get kids active and eating better.

The first topic on getting kids to be active is easy…get your children to do something that gets their heart rate up! Some states require only 120 minutes per week of Physical Education classes, but with budget cuts some schools are only getting one class per week. The National Association for Sport and Physical Education and American Heart Association recommend 225 min of PE a week (45 min/day) for middle and high school students and 150 min of PE a week (30 min/day) for elementary school students. If the schools are starting to cut budgets and take PE out of schools what are some other options? Find some before or after school programs in your area for you children…not just the TV or video games. Local gyms usually have some sort of youth programs at them, community centers, parks…and if there are none then start your own and see what other kids you can get to join (remember you need at least 30 min of activity every day too). Here at the SAC we are always trying to get everyone involved and here is what we offer for youth: Kids Karate, Youth Squash, Kids Swimming, Teen Weight Training program, Kids PE camp (during spring and summer breaks), child-care with lots of different activities every day.

The second topic of eating better is a bit harder to address because many child psychologists question whether younger children will be able to understand the concept of healthy dieting and weight loss. When talking to the SAC’s nutritionist about issues of young overweight children and what to feed them her feed back was that children’s bodies know what foods they need or are lacking. Instead of forcing a child to eat “healthy” veggies all the time allow the child to have all the options of foods and their body will guide them to eat what it needs to maintain optimal health. Meaning if your child keeps craving fruit, don’t think that it is a bad thing because of all the sugars; perhaps your child is trying to subconsciously fix an insulin issue. If all you have in the house is processed foods with a lot of sugars, your child does not have a lot to choose from and will try and take the unnatural food and make it work. If think your child would benefit from talking with the SAC’s nutritionist let us know and we will get it set up for you.

In the end, if as a Nation the families skipped eating fast food and decreased the time in front of the TV or computer, not only would our children become fit, so would the adults! Remember to get your 30 minutes (minimum) of exercise for you and your child and eat as healthy as possible and perhaps we could start to reverse the obesity trend. For more information on any youth activity at the Seattle Athletic Club or if you are interested in speaking with our nutritionist please contact fitness director Jacob Galloway (jgalloway@sacdt.com).

Top 10 Strategies for Healthy Eating in 2012

1. Focus on a Whole Foods Plant Based Diet
Studies consistently show that the healthiest diets are based on fruits, vegetables, whole grains, fish, nuts, and small amounts of lean meat if desired.

Research tells us that eating 9-11 servings of fruits or vegetables a day plus 2 lowfat dairy foods can lower your blood pressure; eating the fruits or vegetables reduces your risk of stroke by 50%; and if you eat a lot of antioxidants (found in whole foods) you have an 80% lower risk of cataracts. Note: a serving of fruits and vegetables is 1 cup raw or ½ cup cooked.

2. Eat Adequate Fiber
Fiber fills you up to help you lose weight and it also decreases the chance of many chronic diseases. Women need 25 grams per day and men need 30 grams. Children need 10 grams plus their age. Increase your fiber by adding high fiber cereals, eating the whole fruit instead of drinking fruit juice, using whole grains and eating more beans and lentils.

3. Eat Organic Foods: Especially Certain Fruits and Vegetables
Organic fruit and vegetables are especially needed for children because for their weight they eat more than adults. The main concern with pesticides is long-term exposure. The highest amount of pesticides is found in apples, celery and strawberries. The website www.ewg.org has more information on the produce with the greatest risk.

4. Eat Foods High in Vitamins, Minerals and Accessory Nutrients
Vitamins, minerals, micronutrients and other nutrients are important for their impact on chronic disease and health. A review of 206 studies found vegetables decrease cancer risk. If Americans ate 5 fruits and vegetables a day it would reduce cancer incidence by as much as 20%.

5. Eat Healthy Fats
Eat more healthy omega-3 fatty acids: flaxseeds, walnuts, soybeans and cold water fish. Extra virgin olive oil is great but not for sautéing. Heating will destroy the phytonutrients in the oil. Use high-oleic safflower oil or sunflower oil or refined coconut oil for high heat cooking.

6. Figure out your Food Allergies/Sensitivities
Food sensitivities and intolerances may be contributing to physical and or emotional problems. Common symptoms related to food sensitivities are acne, ADHD, anxiety, asthma, arthritis, bloating, brain fog, constipation, depression, dark circles under the eyes, dry skin, eczema, headaches, IBS, migraines, sinus problems, psoriasis, ringing in the ears and weight gain.

7. Maintain a Healthy Weight
Reaching and maintaining a healthy weight is important for overall health and can help you prevent and control many diseases and conditions. If you are overweight or obese, you are at higher risk of developing serious health problems, including heart disease, high blood pressure, gallstones, breathing problems, and certain cancers. The leading cause of Type 2 Diabetes is excess weight. Maintaining a healthy weight also gives you more energy to enjoy life!

8. Consider Age, Stage and Gender
Factors such as a person’s age, current weight, current health status, and activity level affect the nutrients they need and how many calories they need.

9. Assess Need for Supplements
Eating a healthy diet is the foundation for any wellness program but a well chosen multiple vitamin and mineral can enhance a healthy diet. Other supplements may be needed for specific reasons. For example, 20-60% of people older than 60 have low levels of HCL, which leads to poor B-12 absorption so they may need extra B-12. Many Seattleites may need extra Vitamin D. Recently researchers at the University of Kansas found that 70 % of 10,000 patients were low in vitamin D and they were at significantly higher risk for a variety of heart diseases. Vitamin D-deficiency nearly doubled their likelihood of dying. Correcting the deficiency with supplements lowered their risk of death by 60 %.

10. Incorporate the “Pleasure Principle” into Eating
Our bodies are wired to move towards pleasure and avoid pain. We naturally gravitate towards things that taste, smell and feel yummy. We naturally avoid the opposite. To try to fight the pleasure principle is to fight one of our most basic instincts. But you can use the “Pleasure Principle” as a barometer for when you are starting to feel satisfied and have had enough. Try to eat when you are truly hungry; the food tastes that much better because you have an appetite for it. Once you start to fill up, the pleasure begins to diminish. This is your sign that you have probably had enough food.

Also remember to relax before you eat- ingestion is just one step; good digestion and assimilation require relaxation.

References and Resources
Environmental Working Group: www.ewg.org
Center for Science in the Public Interest: www.cspinet.org
Institute of Medicine: www.nas.edu
Mothers and Others for a Livable Planet: www.igc.org
National Academy Press: www.nap.edu
Vitamin D Council: www.vitamindcouncil.org
The World’s Healthiest Foods: www.whfoods.com

It is not all about losing weight.

Throw out your scale. You should not be concerned with how much you weigh, as it is a very poor indicator of overall fitness, particularly when it comes to measuring body composition.

Body composition, or the comparison of your fat mass to your lean mass, is the true focus of your concern. When presented with the choice between weighing a particular number and having our jeans fit exactly as we want them to, most of us would gladly choose the latter.

You can note improvement in your own body composition simply with how you look in the mirror, or how well your clothes are fitting. Both are a much better indicator than a number from a scale.

If you are interested in having your body composition accurately assessed, stop by the fitness department to get a seven-site skinfold test. Just remember that you will need to be tested prior to working out and do not forget to wear loose clothing!

Post-Holiday Pilates

With the holidays under our belts, we perhaps find ourselves having to loosen our belts. Can Pilates be an effective way to combat our indulgence? Absolutely! Many gym-goers will believe that additional cardio hours are required to undo all those unwanted pounds. Just the thought of it seems daunting and disheartening. The truth is that Pilates can actually change your shape more efficiently and help improve your chances of succeeding at weight loss.

For those who are not devotees of Pilates yet, incorporating this form of exercise into your routine will surely help you get back on track. In fact, often it is the monotonous workouts that put our bodies in a weight loss rut. If you need a jumpstart after the holiday season, try a class in the mind-body studio and see what the rage is all about. Also, if you have not yet made it into the Pilates studio, feel free to drop by to arrange your first, complimentary session.

If you have been devoted to Pilates for some time, you understand and see how it helps you to maintain your shape. Feeling a bit bloated after the holidays, though? Let’s change up your routine! If you take mat class once a week, try adding a second. If you only come to the studio, try one of our mat classes to supplement the workout. Also, let your instructor know your goals. Often they can give you quick reminders of how to increase your burn power throughout the workout. Adding some speed to your routine always helps, as does adding a little resistance. Even in a basic class, feel free to do your roll-up with light arm weights. If your teaser feels easy (congratulations to you!), try to add some resistance here as well. The magic circle may just become your new best friend.

In the Pilates studio, ask your instructor about decreasing the resistance. This may sound counter-intuitive, but with less resistance, this actually means more work for you. The springs support you, and without as many you certainly need to do more supporting yourself. Now, imagine both less springs and an increased speed. The beads of sweat are appearing, aren’t they?

Finally, the best way to get more out of your Pilates workout, whether a beginner or a seasoned pro, is to perform each exercise the way Joseph Pilates intended. Fully committing to each exercise means sitting up straighter, working harder at getting the extra lift in your scoop, and being more precise. We can all become a little fatigued in our workouts, especially after the busy holiday season. However, the start of 2012 is the perfect time to reconnect with your Pilates body. Breathe deeply and move with control and grace. Increasing your exertion level will absolutely increase your weight loss potential and help you to achieve results more quickly.

Pilates is supposed to be enthusiastic, and energizing. So, bring your resolutions, and yourself to class. We will be waiting for you, and are ready to help you jump into 2012!

10 Tips to help you stay fit and feeling great throughout the holiday season

1. Hit the weights: Muscle aids in burning fat, and will help to fight off the extras that you normally don’t eat. If you’re going to cut your workout short, I suggest hitting the weights even at the expense of cardio. Use supersets or a full body circuit to make your workout more aerobic.

2. Eat before the party: It may sound absurd, but eat a small clean meal before any holiday party. Do not arrive starving. You will be less likely to indulge in the chocolate cream puffs or peppermint bark.

3. Treat yourself, but use moderation: Allow yourself to indulge but don’t over eat. Forbidding yourself of something will only create you to binge later. Enjoy your cheat, but don’t let it get out of control.

4. Stay Active: Even if it’s not your normal workout routine, try to get out and move for at least 30 minutes. On average, 30 minutes of moderate activity such as walking can burn 200 calories. That’s two glasses of wine you can enjoy without packing on a single pound!

5. Host a party: Take control and throw a killer holiday bash. With all that constant moving, planning, cooking and preparing, you’re bound to burn some extra calories (as long as you send your guests home with the leftovers). If you’re not the hostess with the mostess, you can still help out. Staying on your feet, serving food, and helping with the dishes will help keep you away from the buffet and bar, of course.

6. Easy on the alcohol: Alcohol decreases your inhibitions, which may lead you to eat the whole plate of Santa’s cookies, instead of just one. If you’re going to drink, stick with wine or light beer and stay away from high calorie cocktails or fancy coffee drinks.

7. Women, buy yourself a cute holiday dress: There is no better motivation to exercise and eat clean then when you have a sassy dress hanging in your closet. Channel your inner sexiness and rock your new dress at the holidays! Confidence is the secret to looking good.

8. Drink plenty of water: Staying hydrated will keep help you keep your metabolism up and burn more calories. Drinking enough water also gives you a sense of fullness so you are less likely to consume more food.

9. Give back: Tis the season. Give to someone who is less fortunate or donate to your favorite charity. Nothing will make you feel better than to help someone who is in need during the holidays.

10. Create a home workout routine: For those times you can’t make it to the gym, workout using your own body as resistance. Incorporate exercises such as push-ups, bench dips, lunges, sumo squats, crunches, planks, and bridges.

XXXL and Shrinking… Mark Dyce’s Success Story

Maybe you’ve heard him and his workout yells and sighs. Maybe you’ve seen him in the mornings, hard not to since he trains almost every day. Maybe you’ve noticed a continually shrinking man. Let me introduce to you the SAC’s super star client Mark Dyce. Mark’s weight loss story started when he had just returned from his annual pilgrimage to Hawaii in 2010. He was sick and tired… well, of being sick and tired. Mark had always been an athlete, but was starting to become frustrated not being able to do things he enjoyed – like playing basketball. His weight would no longer allow him to fake to the left and drive to the right… he couldn’t even tie his shoe.

Mark had been a member of the SAC for several years and continued to pay the monthly dues, he just could never get motivated to get back into shape and lose weight. Often he would think, “Just accept who you are – a fat guy, a jolly guy, play Santa at Christmas and just accept you are this way.” But as he kept seeing photos – from Hawaii, from Thanksgiving, from the office – not having that Santa beard, he didn’t like what he saw. Mark was now buying size 42 pants and the only shirts that looked good were the Tommy Bahama XXXL. He was over it. He asked the universe for courage and made a call to the SAC. Mark had known their Fitness Director, Jacob, through playing basketball – and told himself, “I’m simply going to ask for help. If I can’t do it alone, there must be someone at the athletic club that is willing to help me.”

Mark was finally ready to make a decision that would be an investment… financially yes, but more so physically, mentally and emotionally. Knowing it would be a tough journey on his own; and that he would need encouragement, guidance, a routine, and most of all someone to be accountable to, as well as some tough love, Jacob introduced Mark to personal fitness trainer Adriana Brown. It was a match made in… the gym. Adriana immediately understood Mark and was more than willing to help… yet she wanted to work with someone that was ready to make that commitment. The relationship started off with a no BS meeting between trainer and client, discussing the game plan, talking strategy, laying out guidelines, talking about expectations, and setting goals. The goal-setting session really helped Mark to understand what it would take to get to where he wanted to be, how to stay on track, and how to keep a positive healthy mind set.

At the end of November 2010 Mark tipped the scale at 301 pounds – the most he had ever weighed; gaining over 75 pounds in the past seven years. In a year’s time Mark has lost 35 pounds, dropped five pant sizes, wearing just XL shirts of all types and kinds, he is now playing competitive basketball in the Puget Sound Basketball League, gained a tremendous amount of muscle, and has conditioned himself to a place he had only dreamed of a year ago. Not to mention that Mark has also met some wonderful friends during this entire wellness process. Even his doctor was impressed with the changes Mark has made.

His yearly blood work improvements:

  • • Total lipids dropped from 190 to 177 (should be under 200)
  • • HDL (the good one) had gone from 40 to 42 (should be over 40)
  • • LDL (the bad one) had gone from 115 to 105 (should be less than 130)
  • • Triglycerides dropped from 269 to 151 (should be less than 150).

Measurement Changes:

  • Dropped ~3% Body Fat
  • Lost 35 lbs
  • Measurements
    • Arms went down 1 in
    • Chest went down almost 2 in
    • Waist went down 3 in
  • Went from 42 pants to 37 pants
  • Threw out the XXL shirts for XL shirts

Mark works out hard, he pushes himself, he learns new exercises, he faces challenges head on, and for 60 minutes of every workout he puts his best foot forward. Mark continues his regular workout schedule with Adriana to keep his weight loss progressing each month with this schedule:

  • Monday – Band Workout
  • Tuesday – Basketball
  • Wednesday – Men’s Circuit
  • Thursday – Boot Camp
  • Friday – Men’s Circuit

He has made exercising so much of a lifestyle now that on his most recent vacation to Hawaii he sought out and hired a trainer… of course they didn’t hold a candle to Adriana but it kept him working towards his goals.

The other piece of Mark’s weight loss puzzle was not just exercise… it was watching his diet and realizing it also plays a significant role in weight loss. Mark has committed to working harder on his diet in 2012, and has changed his thought process about food; being very aware of all foods he is eating now to just “stuffing his face” as he did in the past.

What has Mark learned most from this experience? “ANYTHING is possible – and if I can do it, ANYONE can. Thank you to Jacob and Adriana for all their help and support – and to all my new friends at the SAC who have been incredibly supportive and a lot of fun!”

To date Mark has dropped the weight, decreased his blood pressure medication, started playing competitive basketball again, has gained unfathomable amounts of lean muscle mass, and gone from a 42 pant size to at 37! He’s a true inspiration, he’s a fighter, and above all he’s a continual success. Way to go Mark, keep at it! If you or anyone else you know needs help with starting their weight loss adventure please take that first step and ask any fitness trainer on staff or contact the Seattle Athletic Club’s fitness director Jacob Galloway! When you are ready to make that lifestyle change we will be here to guide you.

Pilates Exercise of the Month: Side Kick Kneeling

Purpose: This advanced exercise concentrates on the waistline and hips. Emphasis is also on balance and coordination.

Begin in a kneeling position. You should be centered on the mat, facing the long edge of mat.

  1. Place one palm down on mat directly under your shoulder and in align with your hips. Fingers pointing away from you.
  2. Place the back of the other hand in front of your forehead with your elbow up to the ceiling.
  3. Straighten your top leg out (parallel to floor) along the mat in line with your body, making sure your center is firm.
  4. Lift your outstretched (top leg) leg up off the mat, hip height & balance.
  5. Inhale; for 2 counts; flex your foot and kick your leg forward reaching leg further on second count. Make sure you are not breaking at the waist. Imagine kicking a ball suspended in front of you.
  6. Exhale; swing your leg behind you stretching as far behind you as you can without rocking back and forth; gently pointing the toe.
  7. Complete 4-6 sets of kicks on one side; repeat the sequence on other side.

Visualization:
• Imagine you are suspended from the ceiling by a sling around your waist.

Checklist:
• Remain perfectly still in your upper body as you perform the kicks.
• Keep your elbow to the ceiling so that shoulder & chest remain open during exercise.
• Navel is firmly pulled into the spine.
• Keep head lifted and aligned with your spine.
• Don’t sink into your neck or shoulders.

Modification:
• Start with small kicks front & back. Concentrate on your balance & control before engaging in larger movements. If you have a bad knee, or wrist injury, skip this exercise.

Yoga Pose of the Month: Bridge

Bridge Pose
Setu= Bridge
Bandha= lock, or bind

Welcome to Seattle winter, brrr, are you ready?

To keep the internal fires stoked, a strong yoga practice that includes a little external heat, and back bending is a great way to stay healthy as cold sets into our joints.

Bridge pose is a simple and easily performed backbend. For intense athletes like you, back bending is key to healthy low back and hips.

Let’s Begin:
To start, warm up with a few Sun Salutations or 10 minutes easy pace on the Elliptical or Treadmill machines. Gather props, such as block and blanket if wanting a more restorative pose. Lay down supine on your mat, and begin by drawing your knees up to your chest and with feet at least hip width apart, set your feet firmly down on your mat. I like to begin with “Dynamic Bridge” before settling into the pose. If you have tight hips, feet are as wide as your mat to begin. Push down on your feet; inhale, as you raise your hips and arms up off the floor. Hold for one count, connect with your core and inner thighs, Exhale, and slowly release everything to the floor. Do this 3x’s. Lift your hips the final time, and leave your arms on the floor, push into your feet again as you shimmy your shoulder blades together. As you hold the pose, soften your glutes, and connect more with your inner thighs. This will take the pressure off your low back, and allow for lengthening in the front body. Hold for 5-10 breaths, release.

If your traps and pectoral muscles (major muscle group that contains your chest and upper back) are tight, I suggest you lengthen your arms toward your feet instead of clasping your hands behind the back, otherwise to increase intensity, lift your hips as high as you can and clasp your hands. Be sure to continue lengthening your neck away from your chest so you can breath naturally.

Restorative Variations:
If you have injury in neck or back, or need to relax instead of effort try these restorative alternatives.
1. As you lift your hips, slide the block under your tailbone for support and fold your weight over the block.
2. Roll the blanket under your neck for support
3. Roll the blanket long like a burrito, and lay supine on the roll with your legs straight on the floor, or knees bent if you have low back pain. The roll will lift your chest and shoulders and put pressure on the back of your lungs in a very calming slight backbend variation of Bridge Pose.

Counter pose:
To relax the back after any back bending, twist, or a gentle forward bend. If you have tightness in the hamstrings, roll your blanket under your knees before you forward bend.

Winter Health Tip, from Yoga wisdom:
Most of us contact with winter viral infections, and to stay on top of your health, try a Neti pot; an ancient ayurvedic method for health in winter. A Neti pot looks like a small teapot with a long snout, that you set inside one nostril as warm, slightly salty water pours through your nasal passages, back of the throat, and blows out the other side. You can buy Neti pots from local yoga boutiques, or use a method I do at home. First thing as you waken (before coffee, sorry) mix a tiny dash of salt and warm water in your hands, then slurp up your nose while closing the glottal muscles of the back of your throat. Blow out mixture forcefully. Ok, so the first few times you may feel like you are drowning, but hey, what’s good for you isn’t always fun the first few times. Remember broccoli? Yeah, now you love it!

For extra winter credit, oil up your nose with either sesame or olive oil, after the Neti process.
Let me know how it goes!

A cure for when you hit a Training Plateau and the Running Blues

Feeling like you have hit a plateau in your training or just getting bored with running the same route at the same pace every time?!?! Then it is time to mix up your training! Here are a few different fun run workouts to incorporate into your weekly training that will not only help your running funk, but also help increase your speed, strength and power.

STRIDES: Strides are a gradual build or pick up that ends in about your 5k pace (or 85% perceived effort). Usually they are anywhere from 10-30sec long taking a full recovery between each walking back to the start of the stride, which can be anywhere from 1-2 minutes making sure you are starting your next stride not breathing heavily. The purpose of a stride is to work on your run mechanics and quick leg turnover. They are an easy way to incorporate speed work into your running without it being hard on your body or causing injury. The things to think about when doing strides are: forward body lean from your ankles, relaxed body position, picking your ankles up, mid-foot strike, and quick leg turnover. Great times to include strides are; at the end of an easy recovery or aerobic run to work on a quicker leg turnover, before a track workout to activate and recruit those muscles before you ask them to do a fast and hard workout, or on race day as a pre-race facilitation to help warm up your muscles.

FARTLEK: Otherwise known as “speed play”, fartlek runs are great on mid to longer runs. During a fartlek run you are alternating our pace between a slower easier effort and faster bursts of varying distances. It is key to pace yourself on your hard efforts so that you are running your last effort as fast as your first. Make sure that you recover between your fast efforts so you are not breathing heavily when you are starting your next hard effort. This is a great way to build speed and strength. Be consistent and try to add speed into one of your runs each week.

HILLS: Running a hilly course or hill repeats is a great way to build your muscular strength and endurance, as well as your mental toughness. When running hills make sure to work on that quicker leg turnover and do not bend at your waist, keep a nice tall body again leaning into the hill from your ankles, not bending at the waist, lifting and driving your knees into the hill. When you feel your form is going bad slow it down or choose a less difficult grade of hill. Recovery is running down the hill with a quick and light leg turnover. Just be careful to not overdue the hill training as it can be an easy way to get injured.

TRAIL RUNNING: Not only is it scenic and beautiful to go out and run on trails, but there are great benefits to your running as well! Running on trails is more challenging than running on the road and is a great way to build strength in your running. Trails are also soft and are easier on your joints as opposed to running on hard asphalt as the soft surface of the trails absorb more of the shock. Because of the variable surface, you are naturally adjusting and changing your stride and can become more explosive with it. As your body moves to adapt to the changing terrain you will begin to “find” and strengthen your core. When you move from trial running back to the road, you will notice how much “easier” it is.

Try incorporating one or more of these fun runs into your weekly running routine and as long as you stay consistent with it you will see improvements in your overall running. It might also be the cure to your running blues and just what you needed to help bring enjoyment to your running once again! But remember, CONSISTENCY is key!

Zoning (Heart Zone Training Systems) – Fitness in a Blink

Start 2012 by knowing how the heart muscle responds on a emotional, physical and performance fitness level.

Meet, ZONING, the Fitness in a Blink program by Heart Zones USA. This program is a three heart zones training system created by Sally Edwards, MA, MBA to make cardio exercise easy, individualized, and well, more fun.

Sally Edwards is the founder of Heart Zones USA, is a Triathlete Hall of Fame inductee, finisher in 16 Ironman triathlons, author of 24 books, many based on the use of cardio training using a heart rate monitors and much more. Sally cares deeply about America and well, the world to be fit.

Barbara Miller, personal fitness trainer at Seattle Athletic Club Downtown, has been learning the new methodology on heart zone training. In the last year attending 3 workshops, Maximum Heart Rate Zones , Threshold Heart Rate and now ZONING the fitness in a BLINK Program. Her background working with deconditioned hearts has found this new program ZONING a break through in heart zone training as a valid tool to see the hearts progression in aerobic conditioning.

Zoning is all about controlled heart measuring. ZONING energizes your body and your mind through personalized cardio-activity based on current level of fitness. Zoning is dependent on the metabolic response to exercise stress and is sometimes referred to as “metabolic training”. Threshold heart rates are dynamic – they change aerobic capacity or aerobic fitness level. Using a heart rate monitor, applying the individual field test for the Threshold 1 and Threshold 2 tests. As you get fitter T1 or the Top of the Blue Zone” and the T2 or “Top of the Yellow zone” heart rate numbers change.

ZONING fitness in a Blink is a 6 week program starting in February, Heart Awareness Month. Contact Barbara Miller, Personal Fitness Trainer for more information at bmiller@sacdt.com