Metabolic Training: Working out to get results

A lot has changed in the last 20 years. You can buy a car, get your groceries, and buy a book or dinner without ever leaving your house or “moving a muscle.” With the decline of active jobs, the increase of desk jobs and internet access in our homes, our country has slowly come to a creeping halt.

Over half of the adults in the U.S. are overweight, which means 97.1 million people and one-quarter of us are obese and that equals 39.8 million people. What happened to us? There are a lot of different factors that have moved us towards becoming a larger nation. Computers and video games keep us inside and sedentary, fast foods, prepackaged foods and snacks keep us full of unnecessary fats and carbohydrates. Overweight percentages are at 60% nationwide. Which means the norm across our country is to be overweight. The real kicker? Only 22% of the U.S. gets the recommended amount of physical activity they need (5 times a week for at least 30 minutes). It goes without saying that we need to look at our diets and watch what we eat but we really need to look at how we are working out.

So many people go to the gym, count the calories they eat, count the calories they burn and still DO NOT lose weight. The Caloric Exchange workout just doesn’t cut it anymore. If the country were still farming the fields by hand or walking to work everyday it might, but that’s just not the case. You must look at your Metabolism. If you can change your metabolic rate you can stop the plateau rate and lose weight. Metabolic Training is the workout wave of the future. As a trainer I hear this all the time.

“It’s very hard for me to lose weight. I was born with a slow metabolism.” Most clients who say this don’t even know what their “metabolism” is. So what is it?

Metabolism: all living things must have an unceasing supply of energy and matter. The transformation of this energy and matter within the body is called metabolism. Metabolism is the rate in which your body burns calories at rest. That means the amount of calories burned while driving the car, watching TV or sitting at your desk. If you could change the amount of calories being burned all day verses just what you’re burning in the gym wouldn’t that be better? YOU CAN CHANGE your metabolic rate. Yes it’s true. The three main contributing factors to metabolic rate are:

Increase Muscle Mass: Increase your body’s total muscle mass through weight training and consuming more protein in your diet. Protein is the main builder of muscle in the body and does not get stored. It can be found in meats, fish, legumes, no fat cottage cheese and supplements like protein powders or protein bars. Hint: workout your legs and build two thirds of your bodies total muscle mass. Try to eat three meals and two to three snacks a day containing a protein source. This will keep your body burning and help boost your metabolic rate.

Decrease Fat Mass: Decrease your body’s total fat mass through proper cardio training in a fat burning zone and by eating a well balanced diet. The American College of Sports Medicine published guidelines of cardio training are 20-60 minutes of continuous or intermittent aerobic activity 3-5 days a week. Examples of continuous aerobic activity are: treadmill, walking, hiking, jogging, elliptical, stair master, bike, glider, dancing and some sports. Hint: To calculate your fat burning heart rate zone, subtract your age from 220 and then multiply by 70% and 75%. Example: I’m 35. 220 minus 35 = 185. I then multiply 185 by 70% and 75%. My fat burning zone is 129-138 beats per minute. Watch the amount of fat calories in your diet. Fat should not exceed more than 20% of your total daily calories.

Increase VO2 Max: Increase the amount or volume of oxygen (VO2) your blood can carry through proper cardio training. Any heart rate above 50% of your maximal heart rate will increase your VO2 Max. To calculate 50% of your maximal heart rate, subtract your age from 220 and then multiply by 50%. Example: I’m 35. 220 minus 35 = 185. I then multiply 185 by 50%, which equals 92 beats per minute. My VO2Max will increase as long as I stay above 92 beats per minute.

If you can change those three things within your exercise routine and diet you will help raise your metabolic rate and the end result is burning more calories at rest. Unless we change our approach to exercise, it is going to be an uphill battle. Of course we need to exercise and eat right, but now more than ever we need to change how we exercise to accommodate how our lifestyle has changed.

For more information about Metabolic Training please contact Nancy Sexton at email: herself@dialtonefitness.com.

HISPANIC HERITAGE WITH ROBERT RODRIGUEZ

¡VIVA BAILE!
SEPTEMBER 15 – OCTOBER 15

¡Ole! Tap tap tapping into the vitality of Latin rhythms. Nordstom and fashion designer Robert Rodriguez joined up to celebrate Hispanic Heritage Month with the “Art of Dance” student design competition. The prize? Seeing one’s work silk-screened onto a limited-edition tunic tank and a $5000 scholarship for continuing arts education. In addition, Nordstrom made a generous donation to the Association of Hispanic Arts.

The three talented winners – Lorna Mahler, Elly Choi and Vanessa De La Torre – were selected by a panel of judges that included Project Runway’s Tim Gunn, illustrator Ruben Toledo and designer Isabel Toledo.

De La Torre believes the common thread of movement “cuts across all ethnic and geopolitical boundaries.” And from lyric to whimsical, their styles embody the spirit of dances as diverse as tango, salsa, and fiery flamenco.

Celebrate the richness of Hispanic culture with wearable artwork that is both fashionable and exclusive as it is inspiring.

Approx. length from shoulder: 28".
Cotton; dry clean.
By Robert Rodriguez; made in the USA.
Savvy.
Nordstrom exclusive
Fit: Regular Sizing: XS=0-2, S=4-6, M=8-10, L=12-14
Price: $40.00; Item # 204354

Tunic-length tank features an original design by up-and-coming designer Vanessa De La Torre silk-screened on the front. (shown)

www.nordstrom.com

The Heart Truth for Latinas: An Action Plan

When you hear the term "heart disease," what’s your first reaction? Like many women, you may think, "That’s a man’s disease." But here’s The Heart Truth: Heart disease is the #1 killer of Latinas in the United States. Together with stroke, heart disease accounts for a third of all deaths among Latinas—cancer, the second-leading cause of death, accounts for about a fifth. Latinas also have high rates of some factors that increase the risk of developing heart disease, such as diabetes, overweight and obesity, and physical inactivity.

But there’s good news too: You can take action and lower your chance of developing heart disease and its risk factors. In fact, women can lower their heart disease risk by as much as 82 percent just by leading a healthy lifestyle. This fact sheet gives steps you can take to protect your heart health.

WHAT IS HEART DISEASE?

Coronary heart disease is the most common form of heart disease. Often referred to simply as "heart disease," it is a disorder of the blood vessels of the heart that can lead to a heart attack. It is a lifelong condition and will steadily worsen unless you make changes in your daily habits.

Risk Factors for Heart Disease Lifestyle affects many of the "risk factors" for heart disease. Risk factors are conditions or habits that increase the chances of developing a disease or having it worsen. For heart disease, there are two types of risk factors—those you can’t change and those you can. The ones you can’t change are a family history of early heart disease and age, which for women is a risk factor at 55. That’s because, after menopause, women are more likely to get heart disease. Partly, this is because their body no longer produces estrogen. Also, middle age is a time when women tend to develop other heart disease risk factors.

But most of the heart disease risk factors can be controlled. Often, all it takes are lifestyle changes; sometimes, medication also is needed. Here’s a quick review of these risk factors:
Smoking. There’s no safe way to smoke. But quit and, just one year later, your heart disease risk will drop by more than half. It’s not easy to quit but make a plan and you can do it. Or, try an organized program or medication— ask your doctor if either is right for you.

High Blood Pressure. Also called hypertension, high blood pressure increases your risk of heart disease, stroke, and congestive heart failure. Even levels slightly above normal— called "prehypertension"—increase your heart disease risk. Lower blood pressure by following a heart healthy eating plan, including limiting your intake of salt and other forms of sodium, getting regular physical activity, maintaining a healthy weight, and, if you drink alcoholic beverages, doing so in moderation (not more than one drink a day). If you have high blood pressure, you also may need to take medication.

One good eating plan, shown to lower elevated blood pressure, is called the DASH diet—for a copy of the plan, contact the National Heart, Lung, and Blood Institute (NHLBI) Health Information Center, which is listed in "To Learn More."

High Blood Cholesterol. If there is too much cholesterol and fat in your blood it builds up in the walls of vessels that supply blood to the heart and can lead to blockages. A "lipoprotein profile "tests your levels of total, LDL ("bad"), and HDL ("good") cholesterol, and triglycerides, a fatty substance in the blood. Lower cholesterol by following a heart-healthy eating plan, being physically active, maintaining a healthy weight, and, if needed, taking medication.

Overweight/Obesity. Nearly two of every three Latinas are overweight or obese, increasing the risk not only of heart disease but also a host of other conditions, including stroke, gallbladder disease, arthritis, and some cancers. If you’re overweight or obese, even a small weight loss will help to lower your heart disease risk. At the very least, try not to gain more weight.

Lasting weight loss needs a change of lifestyle—adopt a healthy, lower-calorie eating plan and be physically active. Aim to lose no more than 1/2 to 2 pounds per week. If you have a lot to lose, ask your doctor, a registered dietitian, or a qualified nutritionist for help.

Physical Inactivity. Nearly 60 percent of Latinas are physically inactive—they do no spare-time physical activity. Regular physical activity lowers your risk of heart disease, high blood pressure, overweight and obesity, and diabetes.

Try to do at least 30 minutes of a moderate-intensity activity such as brisk walking on most, and preferably, all days of the week. If you need to, divide the period into shorter ones of at least 10 minutes each.

Diabetes. About 11 million Americans have been diagnosed with diabetes—and another 5.7 million don’t know they have it. Diabetes is on the increase for all Americans and some Latino groups have especially high rates. About two-thirds of those with diabetes die of a heart or blood vessel disease.

The type of diabetes that adults most commonly develop is "type 2." Diabetes can be detected with a blood sugar test. If you have diabetes, it’s vital that you keep it under control. Modest changes in diet and level of physical activity can often prevent or delay the development of diabetes.

ROSARIO, age 43—"I recently had a physical and was surprised to hear my doctor say I have several risk factors for heart disease...I’m concerned about this and want to change it. I’ve been told I have to lose weight and reduce my cholesterol. I know it won’t be easy, but I know I have to do it."

QUESTIONS TO ASK YOUR DOCTOR

1. What is my risk for heart disease?
2. What is my blood pressure? What does it mean for me, and what do I need to do about it?
3. What are my cholesterol numbers? (These include total cholesterol, LDL, HDL, and triglycerides, a type of fat found in the blood and food.) What do they mean for me, and what do I need to do about them?
4. What are my "body mass index" (BMI) and waist measurement? Do they mean that I need to lose weight for my health?
5. What is my blood sugar level, and does it mean I’m at risk for diabetes? If so, what do I need to do about it?
6. What other screening tests for heart disease do I need?
7. What can you do to help me quit smoking?
8. How much physical activity do I need to help protect my heart?
9. What’s a heart-healthy eating plan for me?
10. How can I tell if I may be having a heart attack? If I think I’m having one, what should I do?

TAKING ACTION

Now that you know The Heart Truth, what should you do? First, find out your heart disease "risk profile." See the Box above for questions to ask your doctor. Then begin taking the steps to heart health—don’t smoke, follow a heart-healthy eating plan, be physically active, and maintain a healthy weight. Start today to keep your heart strong.

TO LEARN MORE
NHLBI Health Information Center
Phone: 301-592-8573
TTY: 240-629-3255
www.hearttruth.gov
American Heart Association
Phone: 1-888-MY HEART
www.americanheart.org/simplesolutions
WomenHeart: the National Coalition
for Women with Heart Disease
Phone: 202-728-7199
www.womenheart.org

Office on Women’s Health
U.S. Department of Health and Human Services
National Women’s Health Information Center
Phone: 1-800-994-WOMAN
TDD: 1-888-220-5446
www.4woman.gov

U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES
National Institutes of Health
National Heart, Lung, and Blood Institute
NIH Publication No. 03-5065
September 2003