Josh Perez Fitness

This article was posted on Yahoo health earlier today and I don’t agree with this myth. It was a post written regarding “Don’t Believe the Health Hype: Six Fallacies Debunked” By Maxine Hurt. The other 5, I do agree with except for the very first one. You can burn more fat effectively at “Your” own specific heart rate zone! Of course if you listen to the cardiovascular recommendation of a heart rate zone, it will not work due to it’s the average for everybody. Are you average? Absolutely not, your as unique as having your own thumbprint, so we want to cater to that.

We want to work smarter not harder and more effective. According to Michael Brazeal, “you don’t need to be in a target heart zone and all you need to do is work hard.” I say pending the clients goal and what they want to accomplish in X amount of time, a target heart zone will be very effective towards their goal of burning fat. Do you want to hope to burn fat for 30 minutes – on the cardio, or do you want to know your burning fat for 30 minutes? Here is 2 posts of mine regarding a The Fat Burning Zone and Target Heart Rate Zone.

Here is the original article:

1. I should exercise in my “fat burning zone.”
You hop on the elliptical machine at the gym and study the console’s colorful diagram. Without making a single rotation, the words “Fat Burning Zone” cause your heartbeat to accelerate. A special zone that allows me to burn more fat? Perfect! So you accelerate, check your heart rate, then decelerate and peddle cautiously to ensure you never leave the fat burning zone. According to Michael Brazeal, Director of Fitness and Exercise Physiologist at the California Health and Longevity Institute at the Four Seasons Hotel Westlake Village, California, you’ve been misled. “Yes, at low levels of exercise, a greater percentage of the calories burned come from fat, whereas at higher levels of exercise intensity a greater percentage of the calories burned come from carbohydrate combustion. But the bottom line is that it’s all about calories and creating an energy imbalance—your body doesn’t care where the calories come from.”

Brazeal explains that when he measures his clients’ resting metabolic rates (the energy required to perform vital body functions such as respiration and heart rate), a higher percentage of calories burned come from fat combustion. This means that you would be in the optimal “fat burning zone” when watching TV on the couch or lying in a hammock by the beach. Obviously, that’s not going to help you with your health goals. Instead, Brazeal, whose advice is evidence-based and substantiated by scientific research, tells his clients, “Exercise vigorously. Get the most out of it.”

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A specific warm-up should follow the general warm-up and stretching routine before any type of intense exercise. The specific warm-up relates to activities specific to your resistance training program or training session. Depending on the exercise, you may to choose to use no weights, or use the bar when performing these exercises that I have listed below. Here are the examples.

• Pressing movements
• Pulling movements
• Arm circles
• Trunk circles
• Overhead squats
• Knee circles
• Squat to a overhead press
• Muscle snatch
• Wrist circles
• Core movements

A cool-down gives the body a period of adjustment from exercise to recovery. You may choose this time to improve flexibility, but more importantly, the cool-down assists in muscular relaxation and promotes the removal of muscular waste products by the blood. Lastly, It also reduces muscular soreness and allows the cardiovascular system to adjust back to it’s normal levels.

This is a great way to make your diet work for you especially if your goal to lose some stubborn bodyfat – that just won’t go way. Of all of the functional foods out there, ginger has arguably the most functions and benefits. It’s used to settle the stomach, reduce pain, and it has antibiotic/ anti-inflammatory properties. The most important function of this food, is that studies show that ginger can boost metabolism in 2 outlets:

1. By causing muscle tissue to use more oxygen, which increases the amount of calories you burn
2. Increasing the lactic acid production, which also increases your fat burning potential

One more note, I’ve been receiving quite a few questions regarding coffee and how it is suppost to burn fat. Well that is completely false. Caffeine is a stimulant and causes a surge of energy to the nervous system and causes the body to release catecholamines, which target fat cells and use bodyfat for fuel. This is why coffee is a noted fat-burner.

Here is the problem: when coffee is combined with carbohydrates (mainly the sugar you dump in) the fat-burning potential is stunned and causes a subsequent rise in the fat-storing hormone called insulin. The only way to burn fat from this, is by the absence of insulin, and then the catecholamines can burn more fat.

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With cardiovascular exercise equipment – these machines simulate the movements of cycling, walking, running, rowing, skiing, and stair climbing. They’re great choices for cardiovascular and fat-burning workouts. The equipment can be motorized or not, portable or professionally sized, and relatively economical or quite expensive. Such equipment provides an excellent alternative to outdoor exercise. If you are looking for the top cardiovascular exercise equipment to design a home gym, or just looking for one quality product to purchase – here are some of the top investment descriptions:

Prices vary greatly (from a few hundred dollars to thousands), depending upon whether the machine is motorized or programmable or has add-ons, like such devices to measure heart rate, calories burned, and time elapsed. You may want to opt for a machine that offers information to help you track your intensity from day to day, such as calories burned in a given time or METs. These information is particularly important if your doctor has advised you to restrict your activity. Still, it’s important to note that these measures are based on the manufacturer’s estimates and may not be entirely accurate. Here’s the skinny on some of the more popular types of cardiovascular exercise equipment followed by my top recommendation for each piece of equipment.

Treadmills:

The treadmill machine enables you to walk or run indoors. Some models offer a flexible surface that cushions your joints. When purchasing a treadmill, look for a strong motor (the machine will last longer), a belt that’s long and wide enough for your stride, a sturdy frame with front side rails for safety, and an emergency stop device. You should also be able to adjust the speed and grade so you can walk at a comfortable pace. Treadmills.

TreadClimber:

The The TreadClimber TC5000 by Nautilus represents the ultimate in TreadClimber technology for fast and easy weight loss. Fully integrated electronics, including a wireless heart rate monitor, enable you to monitor every vital aspect of your workout – and achieve maximum results. For calorie-burning effectiveness, no other piece of exercise equipment comes close to the Bowflex TreadClimber.

Stationary Bicycles:

The stationary bicycles takes no training and is easy to use, although it can get uncomfortable for long stints. While riding isn’t as effective in preventing osteoporosis as weight-bearing exercise, it does provide an excellent cardiovascular workout. Look for a model with a comfortable, adjustable seat and toe clips. Stationary Bike.

Stair-Steppers:

The stair-stepper provides a low-impact workout that approximates climbing flights of stairs. Some machines have devices to work arms, too. Beginners may find stepper machines strenuous, and the motion can be hard on the knees. Look for machines that provide independent foot action and are equipped with handrails and large stair platforms. Stair Stepper.

Rowing Machines:

The rowing machines work the back, arms, and legs simultaneously, offering as close to a total-body workout as available from a machine. The motion can feel unfamiliar, and some people find it hard on the back. When purchasing one, consider pulley models instead of piston models for a more realistic rowing experience. Rowing Machine.

Elliptical Trainers:

The elliptical trainers have a circular up-and-down motion that’s a cross between a ski machine and a stair stepper. They provide a nearly impact-free workout. Some models have levers with handgrips to work the upper body. The unusual motion may take some getting used to. Important features to look for include comfortable handlebars and nonslip pedals with curved ridges. Elliptical Trainer.

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Trying to find a new cardiovascular machine? I have a great suggestion that might put some fun back into your workouts and bring you back to feeling like a little kid. Try the Sony Playstation. Your probably thinking, aren’t video games part of the obesity problem in America. Well, yes it is but certain games like Dance Dance Revolution can provide a great workout.

According to the researchers from the University of Wisconsin, they had 25 male and female subjects between the ages of 12-25, play the game on easy, medium and advanced modes. They monitored the number of calories that each subject burned. The adults burned about 11 calories per minute on difficult mode (which is about 330 calories per 30 minutes).

So instead of investing into a $1,000 piece of cardiovascular equipment, you can get away with spending just under $200 for your home cardiovascular machine. Which also occupies less space and when you hit the nightclub it can make you more flexible and prepared!

Check out the Sony Playstationand Dance Dance Revolution here. Also, look for my qualifying Special offers from Sony Style.
Or refer to my online coupons at my Fitness Products – Deals and Fitness Products – Store page to save more money.