Quite simply, what is RPE? In the early 1980's, Gunnar Borg introduced the perceived exertion scale, which is a way to gauge how hard you feel you are working when working out. RPE (rate of perceived exertion) makes you aware by listening to your body, as it is subject to the way you feel. There are two scales that are commonly used to determine RPE. The Borg scale begins at six and goes up to 20. Borg later developed a simpler scale that begins at zero and ends at 10. The lowest end of the scale is equivalent to no exertion while the highest end of the scale represents exercising to your maximum capacity. This is a great way to quickly see how hard you are working out if working with a trainer or taking an aerobic class. Have a safe and wonderful Labor Dary weekend.
This is a continuation blog from yesterday on recovery heart rate. For three (3) consecutive mornings, you will count for one (1) complete minute the amount of times you hear your pulse. The preferred site would be your radial pulse and the secondary would be your carotid artery site. Upon waking, without an alarm clock or other disturbances, count your pulse starting with the number one, and count for one complete minute. Do this for 3 mornings in a row, write the numbers down so you will not forget. Obtain an average from those three sums, and this would be your recovery heart rate. This information is not intended as medical advice, so please speak to your health care practitioner for details.
What is the "recovery heart rate?" This basically means, how long it takes your heart to recover after exercise. When you work out, you heart beats stronger, so it naturally need time to recover. People with heart rates of over 70 beats per minute (bpm) while relaxing, have a 78 percent greater risk of developing heart disease. If your
heart beats too quickly when resting, it could signal that you're in poor physical shape or that you're significantly stressed out. Additionally, if you experience a very high heart rate, it is imperative that you take steps to slow
it down! Tomorrow, we will explore how to calculate your recovery heart rate
It is estimated that 80% of the population suffers or will suffer back pain at some time in thier lives. Did you know that; back pain is the leading cause of disability in people younger than 45, or back problems are the second leading cause of office visits to your primary care physician. The surprising fact is that the majority of low back issues are preventabe! 83% of back pain is caused by poor posture, poor body mechanics (how you sit, stand, walk, sleep and lift weights). Here are a FEW things to help you. Sleep on your side with your knees bent or on your back with a pillow under your knees. While sitting; keep your chest up, back against the chair and BOTH feet on the floor. When driving; have your seat forward, knees at hip level and for long trips, take frequent breaks. We at Operation Shape Up hope this help you in some way to have a healthy back. Happy Wednesday.
Popeye was not the only one that ate spinach, you should as well and here are only a few reasons. Spinach is high in fiber, it helps prevent cancer, it is an anti-inflammatory, it lowers high blood pressure, fight diseases, help to improve vision, strengthens the immune sysem, strengthens your bones, promotes glowing skin, helps the brain and nervous system function, it is low in calories and high in nutrients. Now, if those are not enough reasons to eat your spinach, just know it taste GOOD too!
Drinking coconut water has many good qualities about it. Did you know that coconut water hydrates your body? It also relieves urinary problems, kills intestinal worms and breaks up kidney stones? It is also a miricle at replenishing the body. Instead of picking up a can of soda, pick up a glass of coconut water. Please seek the advice of your physician as this is not intended to replace medical advice.
Today is the day to cleanse your spirit and uplift your soul. Enjoy the day, do something to make another persons day. A simple smile can go a long way, as you never know what road another person is traveling. Be kind today and always. Stay well. Operation Shape Up Team!
Proper nutritional intake will give you the building blocks necessary to
actually build new lean tissue onto your frame. However, all of this will be
meaningless if you do not allow your body the time and opportunity to “work”
this magical process. When does your body do 99% of its building and repair
work? WHEN YOU SLEEP! During sleep all other body processes slow down and an
intense recovery period takes place.
The conscious mind is allowed to “chill” and the subconscious keeps us entertained.
The CNS is allowed to slow down, along with the heart, digestive system, and your
injured muscles and joints. Think of sleep as your body’s 8 hour muscle building work
shift, and if you can put in a little overtime, expect some extra compensation in the
form of more muscle. One of the biggest reasons that trainees fail to make the progress
they desire is because they simply neglect their sleep. I understand the desire
to have fun, party a little, and occasionally enjoy life into the wee hours.
However, if you make this a regular habit you can kiss serious gains in muscle size
goodbye! Try to sleep at least 7-9 hours per night and if you have time for a short
midday nap, than take one! Remember, we do not do our growing in the gym…we do
it while we snooze. The formula is simple…
Do you remember we were told to get 7-8 hours of sleep each night? This is actually true! We need sleep to revitalize ourself for the next day. Proper sleep or lack of, affects our health, our attitude, and the decisions we make. If you are doing a cross country drive, and you feel yourself nodding off.....PLEASE find the nearest place of shelter or pull over and rest. Your life is much too important to risk because the a
Saturday, August 24th, 2013...Operation Shape Up is having it's GRAND OPENING! If you are in the Houston, TX area and would like to attend, please come to Matzke Park located on the corner of Grant Road and Jones Road in Cypress, TX (Near the Willowbrook Mall). From 6:00am-6:30am, we will be conducting body fat testing, and at 6:30am-8:00am, we shall be hitting it MILITARY STYLE as the Lead Trainer is an Ex United States (Honorably Discharged) Naval Veteran. Come and celebrate a healthy lifestyle with us. Prizes will be given away to the first 6 people. Stay FIT!
This tell it like it is Trainer is no stranger to educating others. If you want real results without spending thousands of dollars, Operation Shape Up has the answers for you. The daily blog is intended to assist you getting over the hurdles.