FITNESS TOPICS EXERCISE FOR SENIORS TRAINING WITH HEART RATE MONITORS IS YOUR CARDIO TRAINING EFFECTIVE AT FAT BURNING? UNDERSTANDING CALORIES AND EXERCISE HEALTH: THE MIND-BODY RELATIONSHIP Exercise for Seniors By Michelle Bishop, B.S. Lutheran General Fitness Center Strength training programs on resistance equipment is the fitness investment for the older population. Consistent strength programs have shown evidence that people 67 to 91 years of age will increase in muscular strength, functional mobility and balance. Both men and women will have similar increases in strength and muscle mass (Munning 1993). Strength programs for the older population are similar to those designed for a younger population, only modified to a different fitness level. Researchers have illustrated a notable amount of strength increases by beginning muscular fitness programs using 30 percent of 1 repetition maximum and progressing gradually up to 80 percent of 1 repetition maximum (Parsons et al. 1992). Based on this information, we recommend a strength program three days per week, progressing up to three sets of eight to 10 repetitions for each exercise on weight machines or free weights. Safety guidelines such as proper breathing technique, proper seat and weight adjustments should be followed to avoid any injuries. Schedule an appointment at the Fitness Center to develop an individualized weight training program. Strength training, in addition to cardiovascular activities and a stretching program, is a good investment especially for the older population. Training With Heart Rate Monitors Julie Schlegel, BA Most modern exercise machines contain electronic displays showing calories burned, miles completed, feet or floors climbed or meters rowed. Now some exercise machines provide you with a means to monitor your heart rate. Are these advanced technical gadgets necessary? How accurate are these heart rate monitors? Heart rate monitors are designed to provide an easy, convenient way to keep track of how hard your heart is working. There are many different kinds and brands of heart rate monitors. There are finger clip-ons, ear clip-ons, built-in sensors on a piece of the equipment (handle bar on a stationary bike), and a wireless chest strap worn with a watch display that picks up the signal from the strap and tells you how many beats per minute your heart is beating. So which one is the best and do you need one? If you know how to palpate your own pulse, and can do it accurately, then a heart rate monitor may not be necessary. However, heart rate monitors provide the convenience of monitoring your heart rate without having to stop exercising. For this reason, heart rate monitors may be worth the investment. Your cardiovascular exercise will be more beneficial if performed continuously at your target heart rate. The most accurate heart rate monitors utilize a wireless chest strap and a wristwatch type of receiver. Polar is a popular brand and is very accurate. Cardiologists often use them to monitor heart rates during exercise testing. All you do is place the belt on your skin just below the chest, put the watch on, press start, and you're in business! There are various kinds of wireless models—some for under water, some that read the temperature outside, but most people only need the monitor that displays the heart rate on the watch without any extra gizmos. Remember the importance of monitoring your heart rate with exercise is to make sure you are training within your ideal range. Working too hard or not hard enough wastes exercise time, so working within a range based on age and intensity can help you exercise longer and make it more enjoyable. If you would like to try out a heart rate monitor, stop by the Fitness Center and watch your heart work! Heart rate monitors are a fun, convenient way to keep track of heart values, but there is definitely nothing wrong with using those fingers to check it instead Is your cardio training effective at fat burning? In order to maximize fat loss, we need to maximize caloric expenditure so that calories into our bodies are less than calories out. In order to maximize caloric expenditure, we need to maximize the amount of oxygen we are consuming when we exercise. We utilize more oxygen when we involve more muscle mass. So any activity that involves more muscle mass will make fat loss easier. So consider these fine-tuning tips: At least one or two of your primary aerobic activities should involve activities during which you stand to perform them like running, power walking, cross-country skiing or stair-climbing. If your muscles have to support you in an upright position, they must expend more energy to do so in comparison to a seated, body-weight supported position. This will maximize caloric expenditure. At least one of your primary aerobic activities should involve both your arms and your legs. Activities like rowing or cross-country skiing, which involve vigorous activity from both your arms and your legs, will expend a lot of energy. Of course, cross country skiing which occurs in an upright position and involves both your arms and your legs will be a higher calorie burner than rowing. Consider the environment in which you exercise. Your heat regulator and your appetite are both controlled by your hypothalmus. So, if you are exercising in a colder environment, like a pool during a swim workout, your hypothalmus must act in order to maintain your core temperature. As it responds to the colder environment, it also acts to stimulate your appetite. This explains why many runners find they may start a run hungry but once they're finished, it may take them an hour or more before they're ready to eat. This effect is even greater if the run took place on a hot day. In contrast, many athletes have difficulty explaining why, after a swim workout or a long-easy hike, they are famished. This effect makes it more difficult to lose fat with swimming. This is why elite level swimmers (who are much better at burning fat while swimming than recreational swimmers) still carry on average 5% more body fat than elite level runners. I'm definitely not suggesting that you find the hottest environment to perform your workouts - which would pose it's own health risks. I'm also not suggesting that swimming does not burn fat - it's just not as efficient as, say, running. Swimming has many advantages for an overweight individual; their body doesn't overheat so the workout feels more comfortable, the buoyancy factor makes it a lot easier on their joints, and they can definitely improve their cardiovascular and musculo-skeletal systems. Just be sure that not all your primary workouts take place in a colder environment (swimming, outdoor cycling, easy hiking) and that at least one, involves an activity during which you will sweat and raise your body core temperature. When designing your cardiovascular fat loss program, consider these tips and don't forget to include muscle-conditioning exercise and a healthy diet. Understanding Calories and Exercise What exactly is a calorie and how do you figure out how many calories you burn with exercise? A calorie is actually a measure of heat or energy. This energy is contained within the chemical bonds of food and in substances which the body stores as fuel (glycogen and body fat). During activity, these substances are degraded in a series of reactions which releases the energy and transforms it into kinetic movement and heat. Our concern with calories stems from the fact that, over time, excess food energy is stored as body fat. Physical activity, especially exercise, uses stored energy and can help reduce storage fat. The rate at which calories are burned during exercise depends on intensity and body size. Higher intensity activities, such as running, will result in greater calorie expenditures than lower intensity activities such as walking. In addition, a 200 lb. individual will burn more calories doing the same activity than a 130 lb. person. (Of course, this does not mean that everyone should take up higher intensity exercise activities. You must still consider age, fitness level and medical history). Once the intensity level of an activity is known, it is simple to calculate the calorie expenditure for a person of any given weight. Standard formulae have been developed to calculate intensities for popular forms of exercise such as walking, running, cycling, etc. These formulae are programmed into the displays of exercise equipment that give calorie readouts. Keep in mind that any calorie reading from a machine is an estimate, especially if you are not asked to enter your weight before starting to exercise. If you do not enter your weight, the calories burned display is calculated using a set weight. Also beware of equipment ads that claim very high levels of caloric expenditure. The average exerciser usually cannot achieve those numbers. One nationally-advertised treadmill promises to burn "up to 1000 calories per hour." However, the person shown is about a 130 lb female working at a low level of effort that is probably only burning about 200-300 calories per hour! Should you have a weekly goal for calories burned? To lose one pound of fat, you must incur a deficit of 3500 calories (combination of restricting intake and exercise). The mortality studies performed using Harvard alumni have indicated that a weekly caloric expenditure of 1500-2000 calories is best for longevity. Another recommended goal is to burn 300-500 calories per workout. Also keep in mind that if you are exercising at a low to moderate intensity, such as a walking program, you will see better results if you increase the duration of your workouts into the 40-60 minute range. Health: The Mind-Body Relationship By Jennifer Woodward, M.A. Lutheran General Fitness Center We all know that our behaviors have an impact on our health. For instance, our exercise habits, and whether we smoke or drink all affect our physical health. One concept that we tend not to consider is that our minds also have the ability to produce thoughts that can dictate what the body does and in turn, affect our health. Many studies have been done on the effect of attitudes, beliefs, and faith on disease and healing which have shown that people with a positive outlook on life tend to have better recovery rates. In one study, patients who had survived seemingly incurable cancers all had positive attitudes and faith. Our feelings are also linked to our immune system and can affect the body's ability to fend off diseases. Helplessness versus hardiness is another issue that has been studied. Those who feel helpless tend to feel powerless and are most likely to become ill as a result of a stressful situation. These same situations may cause different results for someone who reacts to a situation by seeing it as an opportunity for personal growth. The book Minding the Body, Mending the Mind takes us step by step through some mental and physical exercises which proved successful for patients with numerous ailments, but can also have positive effects on anyone. Some methods of improving overall health are: Try to see stress, fear and doubt as a challenge and not as a threat. Although we do not have control over our circumstances, we do control the way we respond to them. Follow these guidelines, since both physical and mental factors affect health: A. Exercise three times each week, B. Eat a healthy diet—limit caffeine, fat, sugar, and eat a lot of fruits and vegetables, C. Meditate daily—this is explained in the book and there are many other sources of information on meditation. Monitor how we view ourselves. Seeing ourselves as healthy people can help tremendously! Don't expect to be in control all the time. Things will inevitably change, but change is the only constant in life. Stay conscious of our attitudes and beliefs and remember that they are powerful. Stop judging ourselves negatively and accept ourselves as we are. Source: Minding the Body, Mending the Mind, Joan Borysenko, Ph.D. [Top]

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