Category: Exercise

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Heart Rate Training – Friendly Competition in the Aerobic Zone

Some friendly competition has started during our small group training thanks to the Polar Team app. We’re all working to get our target heart rates in the aerobic zone, although you can see that some of us like the anaerobic zone even more (86%). Strength training, Crossfit WODs, and basic aerobic exercise have all been able to push our clients into their desired zones. It’s like I always say, strength training IS cardio training: you strengthen your heart, improve blood flow, burn fat, and improve your body’s ability to deliver oxygen to working muscles. Exercise that improves cardiovascular endurance are activities...

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MURPH – Completing Every Last Rep

As I mentioned in a previous post, challenge, humility, and a boost to the next generation can be found when you join the Memorial Day Murph Challenge and donate to the scholarship fund. What a great way to honor those who have died while serving in our military. We’ve donated and registered 5 to perform Murph at the studio on Saturday. Murph Challenge Website. But you can also get a lot out of this Crossfit WOD regardless of your level of conditioning –those who have joined us over this past year prove it! Take the opportunity this Memorial Day weekend to challenge...

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Now Strength Training with Heart Rate Monitors

In the past I have not been a fan of heart rate monitors. There are several reasons for this: They’re expensive Heart rate (HR) and rate of perceived exertion (RPE) can be measured intuitively and reliably with the Talk Test (Click for more info at ACE) The software and research are primarily focused on runners But the times they are a-changin’. Besides measuring your heart rate zones (how hard you’re heart is working), heart rate monitors also measure heart rate variability (HRV), and this is exciting stuff! HRV is the change in time between heart beats. It may seem counterintuitive, but it’s best...

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How Regular Exercise Diminishes Chronic Pain

If you have chronic pain (such as that associated with fibromyalgia, arthritis, tendonitis, shoulder pain, back pain, etc), you’ve probably had doctors tell you that exercise will help reduce it. So you go walking or engage in something more intense, like strength training…and find it so painful that you never want to go back! How is THIS reducing pain? Pain management is more successful with long-term planning because chronic pain is not simply an on/off switch. It’s about balancing how nerve cells respond, and that balance takes time to achieve. If you have chronic pain, you have altered nervous system processing. Your nerve cells...