OM FITNESS AND TRAINING  ~   Educate / Empower / Evolve

My Blog

An ongoing series of informational entries

How Much Protein do you Need?

October 22, 2018

Are you getting enough protein? Here's how to check:

Your weight in lbs.______ divided by 2.2 x .8-1.0 for the active adult

Your weight in lbs.______divided by 2.2 x 1.2-1.8 for athletes

Example: An active adult that weighs 150lbs

150/2.2 x .8 = 54.55 grams per day

Stress and Nutrition

October 27, 2018

Finding yourself stressed?  By consuming the following foods, you may reduce the negative health effects associated with chronic stress, such as insomnia, fatigue, anxiety and depression.
  • Turkey, shrimp, dairy, soy and pumpkin seeds - contain high amounts of tryptophan which boosts serotonin, "the happiness hormone"
  • Broccoli, brussel sprouts and asparagus - loaded with Folic Acid, a vitamin associated with serotonin production
  • Dairy and other sources of Vitamin D - may boost serotonin levels through an increase in the enzyme that converts tryptophan to serotonin
  • Oatmeal and other complex carbohydrates - can stimulate the brain to produce serotonin
  • Oranges, grapefruits, red and green peppers and many other fruits and vegetables - rich in Vitamin C which aid in lowering levels of stress hormones like cortisol and adrenaline

IDEA Fitness Journal July-August 2018

The best formula for estimating heart rate intensity

November 3, 2018

Yes, I know, wearable heart rate trackers are everywhere and have a broad range of applications, but do you know what your heart rate target is for cardio conditioning? Use the formula below to find out:

206.9 - (.67 x age).  Next, calculate your exercise intensity:

Beginning a cardio program, start slow with 10-20 minutes, every other day, with an exercise intensity between 40 and 60%.  Increase after 4-6 weeks to 20-30 minutes daily, 60-75% intensity.

For the active adult, wanting to maintain a healthy lifestyle and weight, continuous intensity is best. Stay between 75 and 85%, for 45 to 60 minutes, 3-4 times a week.

For interval training, alternate bouts of intensity, between 70 and 80% for specified periods of intervals, 2-3 times a week.

For athletes, training intensities between 85 and 100% may be used to increase speed and power.  These are usually several bouts that last  between 30 seconds and 4 minutes.  

Example:  A 56 year old active adult wanting to maintain a healthy lifestyle and weight would train at a heart rate range between 127 and 144.

206.9 - (.67x56) = 169.38 x .75 = 127

206.9- (.67x56) = 169.38 x .85 = 144