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WHAT IS YOUR IDEAL HEART RATE TRAINING ZONE?


Athletes know that training with a coach each time they workout guarantees the most efficient and effective training. Let Steve Baum Holistic Fitness be your “coach” by utilizing our state of the art gas analysis equipment to take the guesswork out of your aerobic exercise prescription.

After a health and exercise history screening is done we will interview you to determine the proper testing protocol to be used for a treadmill or cycling test. Your oxygen and carbon dioxide exchange along with heart rate is analyzed during the test. The data we collect during the test gives us the science to systematically improve your lactate or anaerobic threshold and boost endurance, recovery time, speed, leg strength, etc.

Determining workout intensities using 220 - your age is not accurate and doesn’t take into account individual differences in cardiovascular function. Our testing personalizes your aerobic prescription by basing your training intensities (using heart rate) on your goals and our data. All you need to do is use a heart rate monitor when you exercise. The heart rate monitor serves as your “coach”. Hit the heart rate numbers we give you on the appropriate days for the appropriate duration and you are good to go.

Our training protocols give you the ability to take it easier on your “active recovery days” and urge you to give a little more on your medium and high interval days. Sometimes the high interval days will ask for much more. You’ll hit the heart rates with confidence knowing they are based on sound scientific data. Start training with purpose today!

Email info@sbfitness.net for more information.

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STRETCHING: Is it worth your time?

Have you ever started a workout with the intent of stretching—but you never seem to actually get around to it? This brings up an interesting topic, and a certain question that I am asked often.

Should you really stretch?

The single most overlooked component to any fitness program may very well be flexibility. Let’s face it, there’s nothing glamorous about stretching and frankly it’s pretty boring too.

But did you know that your sore back, stiff neck, and tight joints may be a result of tight or unbalanced muscles in those regions?

Stretching does more than just increase flexibility – it actually helps reduce tension. Stretching helps prevent injury, alleviates tight joins, and helps you gain more from your day-to-day exercise program.

For example, did you know that your sore muscles and tendons can actually heal quicker if you incorporate stretching into your fitness routine? And some studies suggest that you may be able to recruit more muscle fibers during your workouts through stretching as well.

But you should know that all stretching exercises are not created equally. People commonly make the mistake of stretching muscles that don't need stretching and not stretching the ones that do need it. If you're stretching correctly and don't feel tightness , that muscle does not need that particular stretch. Think of your muscles as the spokes on a bicycle wheel. Some muscles may be too tight and some too loose. In order to true the wheel and balance the body only those spokes or muscles that are too tight should be loosened or stretched. Muscles that are too loose or long should be tightened or strengthened. Proper range of motion assessments will determine which stretches are right for you.

Results from a properly designed stretching program should come quickly. Typically you could see greater range of motion in a joint that very day, and after only a few days of stretching many people begin to feel the pain-reversing benefits in their back, neck, and joints.

Can stretching really help you?

Yes, if you want to relieve muscle tension, to keep your muscles flexible—which helps with your posture and balance, and to help prevent muscle and joint injury. And the best way to start your flexibility program is to contact SB Fitness today!