Trainer gives tips on cardio, strength training, nutrition
May 14, 2010
SCHOFIELDAca,!E+BARRACKS, Hawaii - Fitness Facts is a fun new column providing fitness tips covering a wide range of health and fitness subjects.
Each new column will explore a certain aspect of fitness ranging from nutrition to triathlon training plans to mindfulness training.
We are mainly based out of the Schofield Health and Fitness Center on Trimble Road, where we provide group classes, personal training and a fun workout environment.
Other nearby facilities include Martinez Gym, on Kolekole Road, and Helemano Fitness Center.
These facilities are great places to begin or continue an exercise program and will help attendees to be fitter, faster and fight for their health in the three main components of fitness: cardiovascular, strength training and nutrition.
The goal for cardiorespiratory training is 60 minutes of moderate to vigorous intensity physical activity most days of the week.
This amount can be accumulated in one-hour cardio sessions, or in short bouts of physical activity throughout the day that last at least 10 minutes each. To figure out a target heart rate zone, subtract your age from 220, which equals your HR maximum; 65 percent of the HR max would constitute moderate exercise, and 85-90 percent is considered vigorous exercise.
Besides cardiorespiratory training, strength training is essential two to three times per week on nonconsecutive days. Strength training is important because it increases the amount of lean mass in the body.
Lean mass has a higher metabolism than fat mass, thereby the body burns more calories per day because lean mass is highly active, even at rest.
Heart Rate Example:
220 - 20 = 200
200 x 65 percent = 130 beats per minute
200 x 85 = 170 BPM
The last integral aspect of weight management is keeping a food diary as it is very beneficial to record specific foods, as well as quantities. The food diary should track good choices as well as bad ones. Overall, keeping a food diary will keep a person mindful of the calorie count for the day and week.
This week's goal is to begin or continue a workout regimen that follows the above recommendations and to start a food diary.
For information on group classes, call 808-655-8007, or for personal training, call 808-381-5944.
<i>(Editor's Note: Kristy Osborn is a personal fitness trainer.) </i>