• Heart Rate Training Zones
• Hawthorn
• Good News - Bad News
• Client Archive
• The Science of Exercise
• Side Leg Lifts

News Archive 08

Client Archive

Despite not having put as much effort into your plan as I would have liked, I have been delighted with my progress so far....

And finally now:

I have found your routine easy to follow and am particularly pleased that although effective, I do not have a great deal of "muscle ache" in the days following a workout. This has allowed me to keep up my enthusiasm! I would be very grateful if you could make some suggestions as to where I go next with my workouts, and I am very interested in any follow-up plans. Thank you so much both for your plan and taking the time to talk to me about my continued fitness plan. I would also like to add that I would be more than happy for you to use my name to endorse your workout program as an ordinary person who did it and succeeded!!! I am very proud of the fact that someone such as myself could pick up the program and obtain such great results. As I have mentioned before I am the proud parent of a young toddler and I am also working as a solicitor so I have a busy and sometimes stressful lifestyle. Before starting your program I had not done any exercise since well before my pregnancy. Even then I was never interested in using weights and mainly did aerobics classes. Since using your program I have become quite hooked on weights as I could see the dramatic effect it had very quickly. Although I tried not to get too worried about my weight and rely on the tape measure as you suggested I have lost 1 stone and dropped 2 dress sizes!!

My question now is how to stay motivated, and how to decrease my body fat percentage, which reads at 33% on a Tanita scale and is still too high. My telephone number is *********. Work is ********* and Mobile is **********

Again many, many thanks for helping me make a positive improvement in my life!

Yours sincerely
Ms S. Mason

Hawthorn

We need not wonder why this plant has been singled out for helping the cardiovascular system when we learn about its properties and varied uses as an anti-spasmodic, cardiac, sedative and vasodilatory. In plain language, this means that hawthorn juice is a special biological remedy for treatment of the heart. It not only relaxes muscular tensions, but also stimulates the flow of blood to the heart, thereby improving the metabolic condition of the cardiac muscles. Because hawthorn widens the coronary blood vessels, it promotes an increased intake of oxygen. Hand-in-hand with this is a normalisation of blood pressure.

Hawthorn juice, obtained from the leaves and blossoms of the plant, is also indicated for the soothing of the 'highly taxed heart' in the overweight, labourers and athletes; for the prevention of overstrain; and for convalescents, particularly after infectious diseases. It has also proven very beneficial in cases of arteriosclerosis.

When combined with garlic juice, hawthorn juice will lower blood pressure even more, and reduce stress on the circulatory system. When celery juice is added to this mixture, the diuretic effect will relieve the work of the heart by eliminating surplus fluids from the system. For best results, these therapies should go hand-in-hand with a proper diet.

While hawthorn juice can be taken without hesitation and without danger over an extended period of time, the same rule applies as with all heart conditions: do nothing without consulting your own nutrition-oriented physician, naturopath or herbal practitioner. BETTER STILL - CONSULT YOUR DOCTOR FIRST.....IF HE DOESN'T KNOW WHAT HAWTHORN JUICE IS, FIND A DOCTOR WHO DOES

Science of exercise

But the tri-laminar body wall does not stop at the first rib. On the cervical vertebrae are bony projections that would be ribs if they grew. Three muscles link the first 2 ribs to these boney projections on the cervical vertebrae, they are called the scalenes. Embryologists think the posterior scalene is the continuation of the external oblique and the external intercostals; the middle scalene is the continuation of the internal oblique and the internal intercostals; and the anterior scalene muscle is the continuation of the deepest layer of the trilaminar body wall, the transverse abdominus and intercostal intimi.

So a triple wrap of muscle from the neck down to the pelvis is evident. The outer two of these three layers participate in the helical contractile field. Fibre direction on one side of the body crosses the mid-line, dives, emerging as a deeper muscle on the other side of the body. White fibres called tendons or aponeuroses are how a muscle fibre projects it power. They wrap around the body like the warp and weft of a textile. And like a textile patterns emerge.

Imagine a wrap of muscle from the left back of head to the neck mid-line to the right chest and abdominal wall to the left chest and abdominal wall, but now at a deeper level. That left back of head to left groin is one side of the dual wrap that encircles us.

Human movement, bipedal movement, uses this helical wrap of muscle tissue. Why next week.

Phillip Beach D.O. D.Ac

Good News - Bad News

The good news is that if you utilise your time and energy correctly, if you channel all that effort in the right direction, you WILL get results.(all of our clients do - see client archive)

Exercise is like cooking: you can have the same ingredients (exercises), the same utensils (equipment), the same cooking time (workout duration), but if you don't put the recipe together correctly, it's a waste of time. Our programme is THE master recipe. It is not open to interpretation, you simply follow it exactly the way you are shown and you get results. Everyone who has used this programme has achieved staggering results. Quite simply - it works like no other fitness programme ever has before - it's more than a fitness training programme - it's a fitness TUITION programme.

• It's good enough for one of the biggest private health insurance companies in the world (preventative health care)
• It's good enough for a top premier football club (West Ham United FC)
• It's good enough for the cast of a major Hollywood blockbuster movie (The Mummy Returns)
• It's good enough for thousands of satisfied clients across the world (see client archive)
• Is it good enough for you?(you know it is!)

Heart Rate Training Zones

Maximum Heart Rate The Maximum Heart Rate (MHR) is the highest possible heart rate you can achieve. It is not uncommon for someone with a history of sport to be able to exceed this calculated MHR. If this is the case then a MHR Stress Test should be completed. If you are new to an endurance sport, or returning after a long absence, then the above method is adequate. Often the unfit do not achieve their maximum. It is also well documented that different sports have varying MHR associated with them - this depends on the size of the muscle groups involved. Cycling for example often shows a MHR some 5 - 10 beats lower than in running. If you are a full time athlete or a competitor-training daily then a stress test should be completed for all disciplines.

With running it is common to hear of a variety of different training runs - Tempo, Long Slow Distance, Hill Repetitions and so on. It is possible to exactly determine the exact pace for each of these runs using a heart rate monitor. The physiological improvements of each type of run can be best achieved using a heart rate monitor (HRM). A particular training zone can be calculated for use with you HRM, from your MHR and resting heart rate (RHR).

Calculating your Resting Heart Rate
Each morning as you wake up you should take your pulse. A ten second count, multiplied by six, is sufficient. This should be averaged out over the week to find your resting heart rate.

Calculating your Training Zones
The most effective method of calculating your zones is to use the Karvonen equation. This takes account of your (RHR) and therefore your Working heart rate (WHR). The WHR is the difference between your MHR and your RHR. Each training zone is a percentage of your WHR, plus your RHR. Example: To calculate your 70% Training Zone

• MHR=192 and the RHR=45
• WHR=MHR minus RHR=192 - 45=147
• Z=WHR multiplied by Training Zone %=147 x 70%=102.9
• 70% Training zone=Z plus RHR=102.9 + 45=147.9 beats per minute

The Heart Rate Training Zones
Within each training zone subtle physiological effects take place to enhance your fitness. It is worth understanding the physiological benefits of training in each zone.

The Energy Efficient or Recovery Zone - 60% to 70%
Much of the physiological benefits of heart rate training is involved in the bodies energy systems. One of these systems is responsible for the long-term supply of energy to the working muscles. Fat is an abundant source of energy for the endurance athlete. It has been clearly demonstrated that training within this heart rate for long slow runs - especially over distance - develops the bodies' ability to feed the working muscles more efficiently. All easy recovery running should be completed at a maximum of 70 %. The other major advantage to running in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to re-energise with glycogen, which has been expended during those faster paced work-outs. Underestimate this training zone at your peril. Often at the end of six weeks training within this zone it is possible to race unbelievably well! Personal Best have been known.

The Aerobic Zone - 70% to 80%
It is during this zone that you will be training your cardiovascular system. The bodies' ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to run some of your long weekend runs at up to 75%, so getting the benefits of some fat burning and improved aerobic capacity. 75% running often feels good. This zone is also ideal for developing local muscle strength.

The Anaerobic Zone - 80% to 90%
This the zone in which an enormous amount of benefit can be gained. Somewhere between 80 and 90% your individual anaerobic threshold is found - sometimes referred to the point of deflection. During these heart rates the amount of fat being utilised as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One of the by-products of burning this glycogen is the runners worst enemy, Lactic Acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This happens at an individual heart rate for us all and is accompanied by a rapid rise in heart rate and a slowing of your running pace - sound familiar? This is your anaerobic threshold or point of deflection (POD). Through the correct training it is possible to delay the POD by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the POD higher. The fitter you are the nearer you will be racing to your POD. Running 5-minute miles does not mean you are running at your POD if the training you have been under-going is incorrect. Assuming you are fit you will be racing 10ks at just below your POD and 5ks right on it. Sometimes elite runners can hold a pace above the POD. To discover your anaerobic threshold and how best to delay the effects of the lactic acid will be discussed in depth at a later date.

The Red Line Zone 90% to 100%
In this zone you will only be able run for short periods of time. It effectively trains your fast twitch muscle fibres and helps to develop speed. It is worth being aware that to develop this speed it is important to have first developed your ability to deal with lactic acid. This zone is reserved for interval running and race peaking. Only the very fit are able to train effectively within this zone. The value of each training zone should not be underestimated. 70 % often feels very slow at first but do not be put off - Keep at it! To utilise the zones correctly it is important to phase your training. Each zone is a stepping zone to a peak. Miss out a step and the next becomes a jump.

Side Leg Lifts

DON'T

• Allow your top hip to roll forward or backward
• Try to swing your leg upwards fast
• Bend the leg in fast