Heart Rate Monitors: The Hottest Trend in Fitness

 

HR monitors are the newest, hottest trend for fitness lovers of all kinds but, are they as effective as the meOLYMPUS DIGITAL CAMERAdia makes them out to be? The answer is yes (as long as you have an accurate monitor). Here is why you should make this fitness trend a permanent staple in your exercise routine.

HR (pulse) is how many times our heart beats per minute (BPM). Each time your heart beats, it pushes blood into your vessels. Oxygen and nutrient rich blood is then carried throughout our body and into our organs so that they can function properlyGenerally, a healthy HR for adults is between 60-100bpm. An athlete or someone who is more aerobically fit may have a HR between 40-60bpm. When you are moving around, performing your regular daily activities, or exercising your HR is going to be higher than the “resting” HR norms listed above and that is OKAY. However, if you have a HR exceeding those norms without performing any kind of activity, it would be wise to set up an appointment with your physician and get yourself checked out. For the most part, HR is expected to climb when you are being physically active. Stressing your heart (to a certain extent) with exercise is a fantastic way to keep your heart healthy and functioning more efficiently.
Once you begin an exercise routine (especially aerobic/cardiovascular) you should check your HR. Sometimes it can be difficult to tell if you are working too hard OR not hard enough. This is a good time to figure out your target heart rate. Exercising in your target heart rate zone will help you get the best results individualized for your body. THIS is where heart rate monitors are the most useful. You are able to constantly track your pulse throughout the duration of your workout. Your body will receive the most benefits when you exercise in your target HR zone. Once you have been working out, over time you may notice your resting HR has decreased. This is a good sign. This means your heart does not have to bHR pulseeat as often because it is pumping more blood per beat and working more efficiently because you are strengthening your cardiovascular system. You may need to increase your intensity once your workouts seem to become “easier” for you. This is also a great sign. Just make sure to watch and pay attention to your target HR while exercising.
Increasing your hearts strength will increase your every day life. With a stronger heart you will find yourself feeling less winded than you were before. Physical activity and strengthening your heart could potentially lower your risk for disease as well. There are no negative effects of monitoring your heart rate and following a safe and effective exercise regimen.
*It is important to know that some prescription medication may alter HR.
*Seeking and gaining clearance from your physician before beginning ANY type of new workout routine is encouraged and highly recommended.
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My name is Stephanie Sands. I am currently pursuing my Bachelor’s of Science in Exercise Science from Lindenwood University. I have been a member with the American College of Sports Medicine (ACSM) since 2012. Dr. Anderson has been my chiropractor for over 10 years and I have been working with him the past several months. We share similar viewpoints regarding health, fitness, and over all well-being.

Contact E-mail: steph@drandersondc.com

Just HOW Important is Exercise for Our Kids?

Children pick up on our everyday habits, sometimes without us even knowing. All parents want to set a positive example for their child. We want to ensure that our children are polite, follow instructions, are well behaved along with several other favorable attributes. While these are all important mannerisms for our children to learn, physical activity can sometimes be forgotten as a habit to instill. Just like bathing and brushing your teeth, practicing activities with your child every day is key to keeping them well. To answer the question in the essay title, exercise IS extremely important for our children to engage in.

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Physical activity is crucial in order for our children to grow into healthy, happy adults. Engaging in activities and movements as a child will promote an endless amount of benefits for their bodies including but, not limited to: healthy growth, balance and coordination, developing and improving motor skills, connecting neuromuscular pathways, and assisting in relieving stress. Sports are a fantastic way to implement exercise into your childs life. Many kids enjoy team sports such as: soccer, baseball, volleyball, or football. There are also children who prefer more individualized sports such as running track and field, golf, swimming, or tennis. Sports are a fun and exciting way not only to promote movement for your child but, to teach them friendly competition, team work, and goal-setting. Physical activity does not automatically mean your child needs to play a sport or be an athlete in order to be healthy. While a lot of children excel in sporting activities there are still many who prefer not to participate in a sport. However, this is not a reason to give up on engaging your child in physical activity. Making a habit of walking, going to the park, hiking, yard games or any other kind of activity that your entire family can participate in on a regular basis is always an option. Promoting fun, less competitive games such as: jumping rope, four-square, kickball, playing catch, frisbee  etc: with siblings and friends is a positive way to promote exercise and movement in your childs life. Even the technological world understands the importance of getting our youth moving. Interactive video gaming systems such as, Wii and Kinect contain games that promote movement and allow your child to engage in activity while they are playing.

The younger generations are the future and opening their eyes to the importance of physical activity ensures healthy future generations to come. When your kids see you, as adults, being physically active they will follow in your footsteps. Create an atmosphere at home that encourages movement for the whole family to participate in together. Everyone can benefit from physical activity. Making it another family hobby that all members can enjoy is the added bonus.

Below are three websites that promote activities for kids and information on family wellness and how you can implement these aspects into your every day life.

Next read Dr. Anderson’s Article on Ageing Gracefully

meaz picMy name is Stephanie Sands. I am currently pursuing a degree in Exercise Science from Lindenwood University. I have been a member with the American College of Sports Medicine (ACSM) since 2012. Dr. Anderson has been my chiropractor for over 10 years and I have been working with him the past several months. We share similar viewpoints regarding health, fitness, and over all well-being.
Contact E-mail: steph@drandersondc.com

Stress Your Bones To Strengthen Them

Have you ever thought about exercise as a prescription to improve your bone health? Exercise provides a plethora of benefits for our overall physique, our bones in particular. Here’s why our bodies and our skeletal structure desperately need exercise and movement on a daily basis.squat

Bone density is a measurement of the amount of calcium and other minerals in our bones. A higher bone density count indicates stronger bones. Naturally, as we age our bone density diminishes year after year. However, our lifestyle can have positive effects combating this aging process. Bones are strengthened when they experience stress or are working against a force. The National Osteoporosis Foundation states that there are two types of exercises that are important in building and maintaining your bone density. Those are: weight bearing and muscle strengthening exercises. Some examples of weight bearing exercises would be: dancing, jogging, hiking, jumping rope, aerobics, and brisk walking. Exercises that are considered to be muscle strengthening are: lifting weights, resistance band training, and lifting your own body weight. Engaging your entire body in these movements would be the most beneficial. Squats, lunges, planks, and bridges are some great exercises that utilize your entire body and can be done in the comfort of your own home. Activities like this keep our bones healthier longer and help us to achieve our activities of daily life with less aches and pains.

Accomplishing any of these movements and activities for at least 30 minutes, 5-7 days a week will help to keep your bones healthy and happy. Be creative and choose activities that you enjoy and are willing to make a regular habit out of. Make your exercise pleasurable for you! Stress your bones not your brain. Your skeletal system will thank you!

Below are some useful and informative links if you are interested in educating yourself more on this topic:


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My name is Stephanie Sands. I am currently pursuing a degree in Exercise Science from Lindenwood University. I have been a member with the American College of Sports Medicine (ACSM) since 2012. Dr. Anderson has been my chiropractor for over 10 years and I have been working with him the past several months. We share similar viewpoints regarding health, fitness, and over all well-being.

Contact E-mail: steph@drandersondc.com