Too Fit to Quit

Health and Fitness Tips and Advice

Checking In

We’re nearly halfway through the second month of the year. How are you coming towards reaching your health and fitness goals? Did you set a New Year’s Resolution to get in shape? Do you have a goal to run a couple races this year? What about a goal to be more active? Whatever your New Year’s Resolution was this year, DON’T GIVE UP ON IT! Here are some tips on how to keep going strong towards reaching your goals anytime of year:

1.       Find an accountability partner or support group.

It’s always easier and more fun to work towards a goal when you have someone cheering you on. Tell people about your goals and ask for their support. You need people to encourage you along this journey, whether you’re trying to lose weight, get more active, or just eat better. It’s important that the people in your life know what you’re working towards so they can help you get there.

2.      Write down your goals.

Write them in a place that you will see them every day. I have sticky notes all around my condo with words to motivate me to keep pushing towards my goals. I’m also working on making a wall of affirmations with quotes to inspire me, and I have a couple collages of pictures to motivate me to keep pushing. You want to constantly remind yourself of what your goals are, so you won’t lose focus or motivation to reach them.

3.      Stay positive!

Remember, when you are losing weight the scale doesn’t tell the whole story. You may be making healthy eating choices and working out consistently for a couple weeks, and yet you still see the same number on the scale. DON’T PANIC! That’s completely normal, because once you start building muscle, your body frame could very well be changing, even though your weight is staying the same. Use other forms of measurements, such as body fat testing and circumference measurements. Also, always look at the glass as half full, not half empty. Yes, we are in the month of February, which means there are 10 more months left this year. But, if you look at it that way, you’ll never reach your goal because you’ll always be focused on how long you have to go instead of how far you’ve come. Take it one day at a time and praise yourself for every accomplishment you make, no matter how small. That is how you will be successful and that is what  will keep you motivated.

 

 

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Hearty Healthy Recipes for the Holidays

Here are some filling, and yet still healthy recipes that you can make during the winter months. Enjoy:-)

Delicious Lentil Soup

I had never had lentils before making this soup. I modified the recipe I found in the Daniel Fast Cookbook slightly, so here it is:

Ingredients:

3 cups lentils, soaked 2-3 hours

2 quarts water

2 tablespoons salt

2 tablespoons olive oil

1 large onion, chopped

2 stalks celery, chopped

3 yellow squashes, sliced

2 cloves garlic, minced

2 16 ounce cans diced tomatoes with juice

2 tablespoons lemon juice

2 tablespoons apple cider vinegar

1 small jalapeno pepper

ground pepper to taste

Preparation:

  1. Heat water in large pan, add lentils and cook covered for 20 minutes. Add salt
  2. While the lentils are cooking, heat oil in large skillet; add onion, celery, carrot and garlic. Sauté until soft, about 10 minutes.
  3. Stir in the softened vegetable mixture to the lentils. Add tomatoes, lemon juice and vinegar.; season with pepper.
  4. Bring to boil, then gently simmer uncovered until lentils are very tender, about 30 minutes. If the soup becomes too thick, add a little water.
  5. Before serving, check the seasoning and stir in chopped herbs.

Yield: Six to eight servings.

(Sorry, don’t have a pic of it–I ate it all! lol)

Quick & Easy Homemade Cranberry Sauce

20111221-135554.jpg

1 bag of cranberries, washed

1 cup of raw sugar

1 cup of water

Add all ingredients in a pot, and boil for 5 minutes until the berries pop open.

Approximately 50 servings (1 serving=1 tbsp)

Skinny Down-Home Chicken Pot Pie

Serves 6
Calories per serving: 372

*Courtesy of Cook Yourself Thin*

 

 

 

 

 

 

3 tablespoons olive oil
1/4 cup all-purpose flour
1 small onion, diced
2 garlic cloves, minced
1 leek, chopped
1 large carrot, chopped
1 celery stalk
2 red potatoes, skin on, diced
2 turnips, peeled and diced
2 boneless, skinless chicken breasts cut into small cubes
2 boneless, skinless chicken thighs cut into small cubes
1 bay leaf

2 sprigs of fresh thyme
1 tablespoon salt
1 teaspoon freshly ground pepper
2 1/2 cups chicken stock
6 sheets of phyllo dough
1 tablespoon olive oil, for brushing

1. Preheat the oven to 350 degrees. Thaw 6 sheets of phyllo dough overnight in the refrigerator or one hour before using. Bring the chicken stock to a simmer and keep warm.

2. In a 6-quart pot, add the olive oil and flour, and cook until lightly golden, about 3 minutes. Add the onion, garlic, leek, carrot, celery, red potato and turnips, and stir with a wooden spoon, making sure the bottom does not get too dry. Add the chicken, bay leaf and thyme, and continue stirring for about 3 minutes, so that everything is coated with the flour mixture.

3. Add the warm chicken stock, stir and scrape the bottom of the pot to get all the color into the mixture and keep it from scorching. Bring to a boil, then lower to a simmer. Let the mixture simmer, covered, for another 5 to 7 minutes, until it becomes thick and the chicken is opaque. Remove from heat and reserve.

4. Meanwhile, take 6 sheets of phyllo dough and, with a knife, cut out a square slightly larger than the rim of a 9-x-9-inch cake pan and brush with some olive oil. Set aside.

5. Remove the bay leaf and thyme sprigs from the chicken mixture and transfer the chicken to the cake pan. Top with the phyllo dough and press it down firmly with your hands. Place the pie on a baking sheet and bake in the oven at 350 degrees for 30 minutes, turning the tray around halfway through the cooking time. Remove from the oven, let cool for 10 minutes, cut into six portions and serve.

References:

“”Cook Yourself Thin” Recipe Guide – MyLifetime.com.” MyLifetime.com.15 Dec. 2011..

Gregory, Susan. The Daniel Fast Cookbook. 2009 ed. Vol. 2. PDF.

Kumai, Candice, Harry Eastwood, and Allison Fishman. Cook Yourself Thin: Skinny Meals You Can Make in Minutes. New York: Hyperion, 2009.

posted by admin in Cooking,Diet,Recipes,Uncategorized and have No Comments
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Happy National Cupcake Day!

Before you binge on high-calorie and fattening store bought or boxed cupcakes, try one of these recipes, courtesy of ­Cook Yourself Thin!

 

 

Vanilla Cupcakes

Makes 12 cupcakes
Calories per serving: 204

For the frosting
3 large egg whites
1 cup sugar
Pinch salt
3/4 teaspoon vanilla extract
Finely grated zest of 1/2 lemon

For the cupcakes
1 1/4 cup all-purpose flour
1/2 cup finely ground almonds
1 1/2 teaspoon baking powder
1/4 teaspoon salt
2 eggs
3/4 cup sugar
2 teaspoons vanilla extract
1 1/4 cups peeled zucchini, finely grated

1. Preheat the oven to 350 degrees.

2. To make the frosting: Combine the egg whites, sugar, salt and vanilla extract in a heatproof bowl set over (not in) a pan of simmering water. Stir continuously over heat until the mixture is warm and the sugar is completely dissolved, 1 to 2 minutes.

3. Remove the bowl from the heat. Using a handheld electric or standing mixer set on high, beat until the mixture is entirely cooled, glossy and stiff, about 7 minutes. Blend in the lemon zest until smooth — once smooth, take care not to overbeat or the mixture will get lumpy. Let frosting set and cool in the refrigerator (at least 30 minutes), while making the cupcakes.
4. To make the cupcakes: Arrange a rack in the center of the oven. Line a 12-muffin pan with cupcake liners.

5. In a bowl, whisk together the flour, almonds and baking powder; set aside. In another bowl, beat the eggs, sugar, salt and vanilla with a handheld or standing mixer until thick and light-colored, about 4 minutes. Beat in the zucchini on low speed until fully incorporated.

6. Add the dry ingredients and beat on low speed until fully incorporated, scraping down the bowl once with a spatula during beating. Use a 1/3-cup measure to spoon into the muffin cups.

7. Bake until a toothpick inserted into the center comes out clean, about 20 to 25 minutes, turning the pan midway through baking. Transfer cupcakes out onto a wire rack and cool completely before icing with the chilled frosting.

 

Mint Chocolate Cupcakes

Makes 12 cupcakes
Calories per serving: 336

For the cupcakes
2 large eggs
3/4 cup sugar
1 heaping cup peeled and finely grated sweet potato
1/2 cup finely ground almonds
3/4 cup plain flour
1 teaspoon peppermint extract
1/4 teaspoon salt
1 tablespoon Dutch process cocoa powder
2 teaspoon baking powder
3/4 cup dark chocolate chips or mint chocolate bar cut into chunks
For the icing
2 cups confectioners’ sugar
2 ounces unsalted butter, room temperature
1/2 teaspoon green food coloring
1 teaspoon peppermint extract
2 tablespoons cold water

For the top
Shavings of dark chocolate

1. Preheat the oven to 350 degrees. Line a 12-hole muffin pan with paper liners.

2. Using a handheld or standing mixer, whisk the eggs and sugar for 5 minutes, until pale and quadrupled in size. Add the grated sweet potato and whisk again. Whisk in the ground almonds, flour, peppermint extract, salt, cocoa powder and baking powder until they are well combined. Add the chocolate chunks or chips, and using a spatula, mix so that they are evenly distributed.

3. Divide the batter evenly among the cupcake liners so that each liner is half-filled. This will give them enough space to puff up and rise to the top while baking.

4. Bake for 20 minutes. They will be somewhat flat on top rather than dome-shaped.

5. Once cooked, remove from the oven and cool for 15 minutes. Transfer to the refrigerator until the cupcakes are cold. The cupcakes will need to be cold to keep the icing from sliding off.

6. While the cupcakes are baking, make the icing: With a wooden spoon or mixer, beat the butter with one heaping tablespoon of the sugar, the peppermint extract and coloring for a minute until they are all incorporated and the butter has softened slightly. Add the confectioners’ sugar one heaping tablespoon at a time, with half a teaspoon of water each time you add the sugar, and beat between each addition. Once all the sugar is added, you should have a soft green paste.

7. Ice each cold cupcake, using just over a tablespoon of frosting per cupcake. Finish by sprinkling dark chocolate shavings over the top of each one.

 

And, last but DEFINITELY not least, my favorite: Red Velvet Cupcakes

Makes 12 cupcakes
Calories per serving: 212

For the cupcakes
3 large eggs
3/4 cup sugar
1/2 cup raw beets, peeled and finely grated
1 cup white flour
1/2 cup ground almonds
2 teaspoon baking powder
1 teaspoon red food coloring
2 teaspoon cocoa powder
1/3 cup buttermilk
1/4 teaspoon salt
For the icing
1 1/2 cups confectioners’ sugar
4 teaspoons water
2 teaspoons vanilla extract
1/4 teaspoon cream of tartar

1 medium egg white
Small pinch salt

1. Preheat the oven to 350 degrees. Line a 12-hole muffin tray with cupcake liners.

2. In a large mixing bowl, add the eggs, sugar and salt, and using a handheld or standing mixer, beat on medium-high for about 5 minutes, until pale and doubled in size.

3. Add the grated beets, flour, ground almonds, cocoa powder and baking powder. Stir to combine.

4. Add the buttermilk and food coloring, and beat again to make sure that all the ingredients are well-incorporated.

5. Spoon batter into the cupcake liners, taking care not to fill more than two-thirds of the way up or it will overflow when cooking.

6. Bake for 30 minutes.

7. While the cupcakes are cooking, make the icing: Prepare a double boiler.

8. Place all the ingredients in the bowl of the double boiler, and stir to dissolve the sugar with a clean metal spoon for exactly 4 minutes; the mixture should be warm.

9. Remove the bowl from the heat, and beat with a hand or standing mixer on high speed, until cool and the mixture has turned into a meringue, no more than 5 minutes.

10. The mixture is ready to use when it has formed stiff peaks.

11. Pipe or spread 1 heaping tablespoon of the icing over the cooled cupcakes, and take care to ice the cakes very quickly, as the icing will start to set and is best when just made.

Check out this picture of one of the red velvet cupcakes I made using this recipe:

A good way to stop yourself from overeating is to freeze your desserts. Individually wrap your cupcakes before you ice them, then take them out one at a time when you’re ready to eat them. You can freeze them while they are iced, but they won’t last as long. Happy baking:-) (& eating!)

 

References

“”Cook Yourself Thin” Recipe Guide – MyLifetime.com.” MyLifetime.com.15 Dec. 2011. <http://www.mylifetime.com/shows/cook-yourself-thin/recipes/>.

 

Kumai, Candice, Harry Eastwood, and Allison Fishman. Cook Yourself Thin: Skinny Meals You Can Make in Minutes. New York: Hyperion, 2009.

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Don’t Quit: Tips for Busting through that Workout Rut

“Don’t quit when the tide is lowest,

For it’s just about to turn;

Don’t quit over doubts and questions,

For there’s something you may learn.

Don’t quit when the night is darkest,

For it’s just a while ‘til dawn;

Don’t quit when you’ve run the farthest,

For the race is almost won.

Don’t quit when the hill is steepest,

For your goal is almost nigh;

Don’t quit, for you’re not a failure

Until you fail to try.”

-Jill Wolf

I know weight loss is hard. I’ve definitely been where you are now. Tired of working out, tired of eating right, tired of stepping on the scale and seeing no significant changes. It’s important during those moments to remember how far you’ve come. Remember my video about being positive? Positive self talk and positive affirmations are definitely a must on these days. Here’s a couple tips for how you can motivate yourself when your motivation is seriously lacking.

Create a list of accomplishments.

Write down goals that you have achieved so far. Then, whenever you’re feeling unmotivated take it out and read it out loud to yourself. I know that always puts a smile on my face:-)

Take a day off.

Overtraining can definitely discourage you from working out. It can cause injury as well as cause you to lose your love for working out. My crazyness is why I grew tired of working out. I burned myself out by spending hours upon hours in the gym. I am now learning to workout smarter not harder, using my time more effectively and finding the joy again. So, it’s okay to take a day off once a week, or have a couple active recovery days. You don’t have to go hard everyday. So long as your eating is in order, taking a break from the gym won’t stifle your progress.

-Reward yourself.

It’s always fun to have something to look forward to when you reach a certain goal. Of course these should NOT be food-related, and it’s better to reward yourself with things that will encourage you to continue on your path to healthy living. For example, a couple years ago when I ran 3.0 miles for the first time, I bought myself a new pair of running shoes. And as I was jogging around the track, huffing and puffing and contemplating giving up, I kept thinking about the shoes. “Do it for the shoes.” And I did!

Have fun!

Remember that the bulk of your training should be things that you enjoy. Don’t spend all your workouts doing exercises that you hate. What kind of motivation is that to hit the gym? Design your fitness regimen around the things that you enjoy to do. My favorites are kickboxing, dancing, and cycling. Also, since I’m not a big fan of running, I’ll take my workouts outside. Running outside is so much more enjoyable for me than running laps around a track, and the gorgeous landscape motivates me to workout more than a stuffy gym.

 

So, take these tips forward to motivate you to stick with the healthy lifestyle you are creating for yourself. “Don’t quit when you’ve run the farthest, for the race is almost won.”

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Does lung disease prevent you from exercising?

There are two types of lung disease:

 

Restrictive lung disease is when lung tissue is dysfunctional, decreasing one’s ability to expand the lungs. Causes of restrictive lung disease include neuromuscular disease, fractured ribs, and obesity.

 

Obstructive lung disease is when lung tissue is normal, however, flows are restricted. The major obstructive lung diseases are asthma, chronic bronchitis, and emphysema. “These diseases are characterized by chronic inflammation (causes primarily by smoking, although in the case of asthma may be caused by environmental irritants) and airway obstruction via mucus production” (NASM 407).

 

So what can you do if you have lung disease? Well you definitely CAN workout!:-)

Here are some guidelines:

 

-Aerobic exercise should be performed 3-5 days a week, at 40-60% of your maximum work capacity, for 20-45 minutes per session.

-Walking on the treadmill, stationary cycling, stair steppers, and the elliptical are great modes for cardio exercise.

-Resistance training should be performed 2-3 days a week, doing 1 set of each exercise for 8-15 reps.

-Use peripheral heart action, circulating blood between the upper and lower extremities of the body, by alternating between upper and lower body exercises during resistance training.

-Make sure you take an adequate amount of rest between each set.

And, as always, consult with a physician before beginning this or any workout regimen! Be safe and healthy, and contact me with any questions at: toofit2quitonline@gmail.com:-)

References

Clark, M.A., Lucett, S.C., Corn, R.J. (2008). NASM Essentials of Personal Fitness Training. Baltimore, MD: Lippincott Williams & Wilkins.

 

 

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Is your pregnancy slowing you down?

It is true that pregnant women should ease up on their workouts; however, they don’t need to stop exercising completely. Exercise and other physical activities are appropriate for all pregnant women, unless a doctor tells you otherwise. Women who were physically active before their pregnancy can continue with moderate activities until the third trimester, when a reduction in exercise and other physical activities is recommended. With that being said, here are some general guidelines for the fitness program of a pregnant woman:

-Low-moderate intensity exercise (40-50% of maximum capacity) should be performed 3-5 days a week.

-Non-weight bearing activities such as swimming, the elliptical trainer, the treadmill, and cycling should be used for cardio.

-Pregnancy increases metabolic demand by 300 calories/day, so make sure you are eating enough to offset exercise effect.

-If cleared by a physician, resistance training can be performed 2-3 days a week. A circuit training format is recommended, with 1-3 sets of 12-15 reps per exercise. Make sure to get enough rest between sets.

-Workout sessions should last around 15-30 minutes each.

-Avoid exercises in a prone (on stomach) or supine (on back) position after 12 weeks of pregnancy.

-The gradual growth of the fetus can alter the posture of pregnant women, which is why flexibility and core-stabilization training is extremely important (NASM 406).

Remember to always consult a physician before entering into this or any other fitness regimen. Know your limitations and do the best you can where you are at. Also, the changes that occur during pregnancy can last for up to a month and a half after giving birth, so make sure you gradually progress to a more vigorous fitness program. I know you’ll be anxious to lose that “baby weight” but hold off for a couple months so you don’t hurt yourself! Have a safe pregnancy, don’t eat too much (you’re not actually eating for two), and stay active:-) If you have questions, email me at: toofit2quitonline@gmail.com!

References

Clark, M.A., Lucett, S.C., Corn, R.J. (2008). NASM Essentials of Personal Fitness Training. Baltimore, MD: Lippincott Williams & Wilkins.

posted by admin in Pregnancy,Special Populations and have Comments (16)

In honor of National Breast Cancer Awareness Month…

The first blog entry of the month of October will be for people with cancer, and how they too can hit the gym. “Cancer is the second leading cause of death in the United States with more than one-half million deaths annually, behind cardiovascular disease” (NASM 402). However, don’t let it defeat you! You will need to make adjustments to your workout regimen, but cancer doesn’t mean you can’t be physically active. In fact, exercise has many benefits in the treatment of cancer, “including improved aerobic and muscular fitness, retention of lean body mass, less fatigue, improved quality of life, and positive effects on mood and self-concept” (NASM 402). So, let’s see what your workout program should look like:

-Low-moderate intensity aerobic exercise (50-70% of your maximum capacity) should be done 3-5 days per week.

-Avoid high intensity training during periods of cancer treatment.

-Break up your workouts, so that sessions last 25-30 minutes a piece.

-Resistance training should consist of 1 set of 8-10 exercises, 10-15 reps ea (or to fatigue), and should be performed 2-3 days a week.

-Avoid heavy lifting.

-Make sure to get enough rest between workouts.

-Depending on the severity of conditions and your level of fatigue, you may need to start with 5 minute workout sessions and gradually work your way up.

Remember to always consult with a physician before beginning this or any exercise regimen. Cancer is not a death sentence. When you start to believe it is is when the sentence begins.

References

Clark, M.A., Lucett, S.C., Corn, R.J. (2008). NASM Essentials of Personal Fitness Training. Baltimore, MD: Lippincott Williams & Wilkins.

posted by admin in Cancer,Special Populations and have Comments (27)

Maybe bad joints are your reasoning for not working out?

Did you know, “arthritis is the most common chronic condition, affecting 50% of persons older than the age of 65 and more than 15% of the American population” (NASM 399)? Well, let’s learn more about this prevalent disease. There are two different types of arthritis:

Osteoarthritis is caused by degeneration of cartilage in joints. The lack of cartilage causes pain and inflammation at the joint because of the wear on articulating bones. The areas that are most commonly affected are joints in the hands, knees, hips, and spine.

Rheumatoid arthritis is a degenerative joint disease in which the body’s immune system mistakenly attacks its own tissue. This also causes pain and inflammation in multiple joints. Most commonly affected are the hands, feet, wrist, and knees. Morning stiffness is another characteristic of rheumatoid arthritis.

Here are some guidelines for working out with either of these conditions:

-If you have rheumatoid arthritis, avoid early morning workouts.

-If you have pain for more than an hour after an exercise routine, that particular workout should be modified or eliminated.

-Avoid high repetitions of any one exercise.

-Progress resistance training from a seated position with support to a seated position without support and finally to standing.

-Circuit training or workouts broken up into multiple sessions is recommended.

-Cardio should be performed 3-5 days a week, for an accumulated time of 30 minutes, at 60-80% of your maximum work capacity.

-Start with 10-12 reps of each exercise when doing resistance training, 1 set of 8-10 exercises, 2-3 days a week.

-Avoid heavy lifting.

-Walking on a treadmill, stationary cycling, rowers, and low-impact step aerobics are suggested for cardio.

Remember to always consult a physician prior to beginning any exercise regimen. Go at your own pace and be safe! Any questions, email me @ toofit2quitonline@gmail.com 🙂

References

Clark, M.A., Lucett, S.C., Corn, R.J. (2008). NASM Essentials of Personal Fitness Training. Baltimore, MD: Lippincott Williams & Wilkins.

 

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Or is osteoporosis what’s preventing you from hitting the gym?

Osteoporosis is a “condition in which there is a decrease in bone mass and density as well as an increase in the space between bones, resulting in porosity and fragility” (NASM 395). We discussed in the previous blog entry about the senior population,that bone mineral density decreases with age. So, what do you do if that is worsened by osteoporosis? Remaining active is one way to ensure that adequate stress is being placed on your body, which in turn will lead to consistent bone remodeling. Let’s take a closer look at what exactly osteoporosis is. Then, I will give you guidelines for a fitness regimen if you have this condition.

There are two types of osteoporosis. Type I is most prevalent in postmenopausal women. It is characterized by a decrease in estrogen and an increase in bone reabsorption (removal of old bone) with a decrease in bone remodeling (formation of new bone). This leads to a decrease in bone mineral density. The onset of Type II, on the other hand, is seen in adults 70 years and older, and is associated with old age. However, remember that staying active can lessen your chances of developing these conditions or help decrease the effects of it if you already have osteoporosis.

So what can you do?

-Cardio should be performed 3-5 days a week, for 20-30 minutes per session, at 40-70% of your maximum work capacity.

-Resistance training is important to increase bone mineral density. A circuit training format is recommended, 1 set of 8-10 reps of each exercise, 2-3 days a week.

-Weight-supported exercises such as cycling, treadmills with handrail supports, and water aerobics is recommended for cardio.

-Flexibility, core, and balance training is important to prevent falls, especially since balance decreases with age.

-Focus on strengthening your hips, thighs, back, and arms, especially when weight training.

-Progress slowly.

Remember to always consult a physician before beginning any exercise regimen and go at your own pace. I want you to be healthy, not to hurt yourself! If you have any questions, don’t hesitate to email me at: toofit2quitonline@gmail.com:-)

References

Clark, M.A., Lucett, S.C., Corn, R.J. (2008). NASM Essentials of Personal Fitness Training. Baltimore, MD: Lippincott Williams & Wilkins.

posted by admin in Osteoporosis,Seniors,Special Populations and have Comments (5)

Is a “bad” heart stopping you from working out?

Coronary heart disease is a serious medical condition that affects nearly 18 million individuals in the US today. Does that mean these 18 million people can’t workout? Absolutely not! “Exercise is a major factor that appears to improve the stability of the [arterial] endothelium” (endothelium refers to the deep tissue of your arteries; NASM 392). But, some adjustments should be made to your fitness regimen. Here are some basic guidelines:

-Aerobic training should be performed for 20-30 minutes, 3-5 times a week at 40-80% of your maximum capacity.

-You should aim to burn between 1500 and 2000 calories a week.

-Resistance training can only be started after exercising comfortably for AT LEAST 3 months, with no negative symptoms. Then, you can start with 1-3 sets of 10-20 reps per exercise, making sure to control your breathing and rest in between sets. As with those with high blood pressure, resistance training should be performed in a circuit style or using Peripheral Heart Action (alternating between upper and lower body to circulate blood between the upper and lower extremities).

-Avoid heavy lifting and keep a loose grip on the weights.

-Start exercises in a seated position and slowly progress to standing.

The 2 most important things I want to mention with this population is to make sure to consult with your physician BEFORE beginning any workout regimen and to GO SLOW. Do what you can. Listen to your body’s signals. Be safe and stay active! 🙂

References

Clark, M.A., Lucett, S.C., Corn, R.J. (2008). NASM Essentials of Personal Fitness Training. Baltimore, MD: Lippincott Williams & Wilkins.

posted by admin in Heart Disease,Special Populations and have Comments (5)