Tag: Obsessed

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You'll often read that your target heart rate (HR) goal should be from 60 to 80 percent of your maximum HR when you exercise. And, to obtain the health benefits gained from cardiovascular exercise your workout plan should include a goal of three to five workouts per week – 20 to 60 minutes (excluding warm-ups).

Although athletes often exceed the 60-80 percent target to build endurance, the average person gains little additional value when he or she exceeds this range. Exceeding the target range puts undue stress on your body and increases your potential for injury. The heart is simply working too fast and your body has a difficult time replenishing oxygen. On the flip side, exercise below the 60 percent target has fewer benefits for those exercising on a regular basis.

So yes, heart rate monitors are useful tools for those interested in maximizing their results in the least amount of time. They are especially useful for endurance athletes and those interested in losing weight. Keeping your HR within the target range allows you to exercise for longer periods without exhausting your body's resources and you achieve maximum benefits during your workout.

Typical Heart Rate Zones

  • Warm Up (50 – 60% of max. Heart rate): The right zone for people just starting a fitness program and a good warm up zone for those that regularly exercise. This zone has many benefits and a low risk of injury. It also helps you lower your body fat, blood pressure and cholesterol levels – it is estimated that 85% of calories burned in this zone are from body fats.
  • Mild Exercise Zone (60 – 70% of maximum heart rate): This zone basically offers the same benefits as the warm up zone, except you burn more calories due to the increased level of exercise.
  • Aerobic Zone (70 – 80% of maximum heart rate): The aerobic zone will improve your cardiovascular and respiratory system and strengthen your heart. This zone is preferred by endurance athletes and those interested in significantly improving their level of fitness.
  • Anaerobic Zone (80 – 90% of maximum heart rate): Endurance athletes benefit from training in this zone. This zone helps to improve your VO2 maximum – greatest amount of oxygen one can consume during exercise. Your doctor or a higher end fitness facility can test your VO2 max. It takes more than just measuring your heart rate while running on a treadmill; specialized equipment you breath into while exercising is the best way to measure it. Exercising in the anaerobic zone also improves your endurance levels by increasing your lactate tolerance (you fight fatigue better). This is a high intensity zone. Only include it in your workout if you know what you are doing and you have your physicians approval.
  • Max HR (90 – 100% of maximum): Consult a physician before creating a workout plan that includes exercises to achieve max heart rate. Although this zone can be achieved and you'll burn lots of calories, most people – even those in excellent shape – will only exercise in this intense zone for very short periods of time.

Here's a nice little tool for estimating your target rate: Calculate Target HeartRate

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Source by Greg Magnus

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Body Trust

A few months ago I took an online course at Be Nourished, about Body Trust. It hugely impacted my thinking about my body, weight, diet, exercise. I had put on quite a bit of weight in my early 40s and no matter what I did, nothing would budge it. But in the process I learned a lot about nutrition and exercise.

I had a lot of shame about my weight and the way I looked, and it really impacted my ability to be in the world and being seen. My thoughts in the day were taken up with exercise, and walking as many steps as I could. I had a fitbit and the fit bit scales, and I was constantly thinking about food, exercise and how to reduce my weight. I hated looking in the mirror, and I felt as if I wasn’t doing enough to get my weight down.

I was diagnosed with hyperthyroidism in 2016, and I had to go for 6 week blood tests for my thyroid and liver. Two of the tests for my liver showed my enzymes were elevated.

When I participated in the Body Trust course, I came to see how my relationship with my body was really controlling. One of the meme’s they have on their site is “We cannot hate ourselves into a version of ourselves we can love.” The shame I was feeling was because we live in a fat phobic society, and we think we can diet our way to losing weight and being the size we want to be, AND at the same time have a loving relationship with our bodies. We can’t.

Fat Shaming

We aren’t the problem, our society has dysfunctional values, and leads us to believe we can control our weight, if we just apply ourselves the right way.

I wanted to fit in so I didn’t feel shame. I wanted to be invisible and not stand out, and being overweight made me feel as if I stood out too much. I thought I attracted too much negative attention.

Healthy Eating

I knew so much about food. I’d tried lots of diets, which all seemed to focus on healthy eating. The Wheat Belly Diet, Paleo, Plant Paradox, Eat Right For Your Bloodtype. I tried them all. Nothing made a difference, but I told myself I was eating healthy so I must have a slow metabolism, or it’s my thyroid affecting my weight, or its high cortisol from the stress from the earthquakes.

I had very good self restraint. I could go no sugar, no wheat, no gluten, and I was always trying a new way of eating, or importing foods from overseas, or trying to track down ingredients around the country. I had tons and tons of vitamins and supplements. My body was like an obsession, wanting to change it, control it through what I was eating and how I was moving.

Orthorexia

Orthorexia is the other end of the spectrum of disordered eating. It’s an obsession with healthy eating. It can be virtuous and elitist and shaming of anyone who doesn’t eat healthy. It’s very covert because it just appears like you are looking after yourself really well. I told myself I was just keeping up with the trends, the various chefs who wrote healthy cookbooks. I was optimising my health. I put A LOT of pressure on myself to eat perfect. My best friend had died from pancreatic cancer and that scared me to bits. I gave food a lot of power to hurt me and I was very rigid about what I ate.

In fact I think the way I was eating contributed to my thyroid condition, I’ve since read that going low carbs can throw your thyroid out of whack.

Control

I learned on the course all about how to take the shame out of eating, out of my obsession about my size and weight. I realised I was obsessing about exercise in an unhealthy way too. I sold my fit bit and scales. I had a lot of fear about stopping thinking about exercise and food. I feared I would become a fat slob, that I would eat …

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