Target Heart Rate

    just like any other muscle the heart needs to work out too-you know-cardio. but to get the most benefit for your heart* you need to work out at a particular heart rate-your target heart rate or THR. this is usually a percentage of your maximum heart rate-MHR- depending on how fit-or not- that you are.
    let's not get too complicated here. the easiest way to figure your MHR is to subtract your age from 220. but this is based on averages so many people fall at either end. a better formula is 208-(.7 x age). for instance a 50 year old would have a MHR of 173.  if that person wants to work at between 50% to 60% of their MHR their THR would be from  86 to 103.
    so here again you have choices on how to know whether are not you are in your THR zone. you can just stop and count your heart beats for one minute with the first beat being zero. or there are all kinds of tech and apps available. the most accurate heart rate monitors are the types that you actually wear around your chest and that transmit the info into another device such as a watch.
    the point is not to get too complex but to understand what your heart needs to get the most benefits. once you figure this out and work out at your THR you will know how it feels and can just judge future workouts by that feeling. but remember, as you get more fit you need to progress and work at a higher percentage of your MHR.

*heart disease is the #1 cause of death in women

Especially for Women

since women are built differently than men-wider hips are an obvious example-there are some specific, important exercises that especially benefit women and that we should be doing if not already. here is a partial list:

• lateral lunges-side movements help stabilize hips, stabile hips help our knees.
• walking lunges-again targets the hips while helping the knees.
• squats-having strong glutes helps everything!
• pull ups-women lose arm, shoulder strength rapidly. we have less muscle to begin with so really need this type of weight bearing exercise.

on a more advanced level:

• TRX rows
• kettlebell squat push press
• ball rollout, plank version

if you would like more detailed info on any of these exercises just contact me, ask at your fitness facility or do a search on google or you tube.

Artists, Arms & Michelle Obama

i am a working artist using a very process oriented medium. my large paintings get quite heavy and during painting need frequent turning. i need to be strong. ceramic artists, printmakers, sculptors, all of us are constantly using our arms and shoulders-our upper bodies.  much of what we do during day to day activities such as carrying loads (groceries, children), pulling/pushing movements (gardening, cleaning), or reaching for that can on the top shelf involve and need upper body strength.
many people have commented on michelle obama's great looking arms-and they are. she is 49 and does regular exercise that includes cardio, strength training and more. she knows you need to do strength training for lean, muscular arms. it's especially hard to have (or maintain) strong, great looking arms as we age and even though we may want them for that sleeveless summer dress, what is more important is that women don't have as much upper body strength as men do to begin with and as we age we lose what we have- unless we do strength (resistance) training. after the age of 20 we lose approximately 10% of our strength each decade. but studies have been done showing that no matter when you begin, after 10 weeks of strength training there is significant improvement in upper body strength. so start-it is never too late. be a sculptor of your own body.