Find Your Threshold

A heart rate monitor is an excellent tool to help you maximize your fitness results—but only if you know how to use it. It’s one thing to strap the monitor on, but quite another to understand what the numbers mean and how to use them to improve your fitness.

Don’t worry—you don’t need to be an expert in exercise science to reap the benefits of heart rate training. All you need is a little information to put your heart rate monitor to optimal use—and Julie Siegel and Erin Finnegan, two of our passionate indoor cycling instructors, are offering a clinic to help you with this process. The clinic—which will be offered 3 times—is a threshold test and is designed to help you find your anaerobic threshold.

What is the Anaerobic Threshold?

The anaerobic threshold, sometimes called the lactate threshold, is a heart rate training zone where you pass from aerobic metabolism (with oxygen) to anaerobic metabolism (without oxygen). If that sounds too complicated, think of it this way: it’s the “shortness of breath” zone.

Here’s what’s interesting about the anaerobic threshold: it changes based on our fitness level. Our maximum heart rate (the highest number of times per minute your heart can contract) is a fixed (and likely genetic) number—but our threshold heart rate is a moving target. For most fit people, the threshold heart rate is somewhere between 80-90 percent of maximum heart rate; however, extremely fit people can have a threshold heart rate above 90 percent and extremely unfit people can have a threshold heart rate at around 60 percent of maximum heart rate.

Why Identify the Threshold Heart rate?

So, why do we want to know where our threshold is? Because that gives us the best information for improving fitness. If you want to improve your performance and your fitness, you can aim to raise your anaerobic threshold closer to your maximum heart rate. In other words, the goal is to improve your maximum sustainable heart rate—the highest heart rate that you can sustain over time without a drop in performance.

It’s good to know your current threshold heart rate because that helps you design the most effective workouts. To improve fitness, you want to spend time “at/about/around” your threshold. You’ll also want to spend some time below and a little time above the threshold—though too much time above threshold actually only serves to suppress it. (Above-threshold intervals are short and intense and should be used sparingly.)

The Threshold Clinic

Ready to find your threshold? Here’s what you need to know:

·      Prepare: Show up well fueled, well hydrated, and well rested. You should have done only very easy activity the day before the test and easy to moderate activity for 2-3 days prior.

·      Heart rate monitor: Bring a heart rate monitor if you have one. We’ll have extra monitors available for those who need them.

·      Challenging workout: Come ready to work hard. Whether or not you want the threshold information, this class is a challenging workout. You’ll spend 20 minutes in the saddle at your threshold. It’s a hard effort!

·      We’ll do the math: All you have to do is strap on the heart rate monitor and give it your best effort for 20 minutes. We’ll take the average heart rate over 20 minutes to identify your threshold.

JOIN US FOR THE THRESHOLD TEST

You’ll have three opportunities to find your threshold:

Tuesday April 16 at 8:30 a.m.

Thursday April 18 at 6:30 a.m.

Saturday April 20 at 12:00 p.m.

This is an excellent opportunity to assess where you are so that you can set solid goals for where you want to go!

Push-Ups Are the Ulitmate Barometer of Fitness

If you want to be strong and fit, make the push-up a part of your regular fitness regimen. It’s the ultimate barometer of fitness—and you can do it anywhere.

The Importance of Push-Ups

A push-up is a compound exercise, meaning it requires more than one muscle group to perform the movement. In fact, some people even insist that the push-up is a near-perfect exercise. Push-ups work the entire upper body, including the chest, shoulders, triceps, and abdominals—but nearly every muscle in the body has to participate in a proper push-up. During a push-up, you’ll use your latissimus dorsi (Lats), trapezius (traps), and abdominal muscles to stabilize your pushing muscles and your lower back, legs, and glutes to maintain a perfect plank position and keep your hips from sagging.

Push-ups are a functional exercise—they require us to use several different muscle groups and to lift our own body weight. What’s more—they teach your muscles to work in harmony with each other.

So, why is this effective and simple (but not easy!) exercise so overlooked? Because it’s challenging!

Practice Push-Ups

Push-ups are taxing. They test the whole body. It takes strength and endurance to do them. But the effort will pay off. If you struggle to do even one push-up, it’s time to start practicing. The best way to perfect the push-up is to practice, practice, practice—and make it a daily habit. Push-ups don’t require anything more than a floor, so you can do them anywhere. That means there is no excuse to skip them!

Ready to drop and give us 10? Here’s how:

Push-up: Lie on your belly with your hands beneath your shoulders. Press into your palms and straighten your arms. Keep your head, neck, back, and hips in line as you lift yourself to a plank position. Now slowly lower almost all the way to the floor—and push back up.

Make it Easier

If a full push-up is too challenging, work up to it with these modifications:

·      Countertop: Lean against a countertop at a 45-degree angle and press up and down.

·      Incline: Push-ups that are slanted uphill are easier. Find a staircase (or other incline surface) and plant your palms on a stair higher than your feet.

·      Knees: Drop your knees to the floor, with your lower legs lifted toward your rear end. Create a plank position from the knees to the head and push up.

Make it Harder

Looking for a challenge? There are a several push-up variations that can help you take things to the next level:

·      Diamond push-ups: The closer you move your hands together, the harder a push-up is. Make a diamond shape with your index fingers and thumbs and angle your elbows toward your torso. Then, lower all the way down until your chest touches your hands and your forearms graze your ribs. Make sure you can do at least 20 regular push-ups before you try diamond push-ups.

·      Rotational push-ups: Start in a classic push-up position. As you push up, rotate your body so that your right arm reaches toward the ceiling (and your arms and torso for a T). Return to the starting position, lower, then push up and rotate and extend your left arm towards the ceiling.

·      Staggered push-ups: Place one hand on the floor and one hand on a medicine ball to perform your push-ups. Be sure to practice on both sides.

Do You Need an Electrolyte Drink?

We all know it’s important to stay hydrated before, during, and after exercise—but do you really need a special electrolyte drink to do that or is water sufficient? It turns out, there is no one-size-fits-all formula—your exercise program and level of sweat will determine your needs.

What are Electrolytes?

We know we lose electrolytes when we sweat—but what exactly does that mean?

Electrolytes are substances in the human body that are essential to the normal function of our cells and organs. They help maintain proper fluid balance and nerve and muscle functioning. The most commonly measured electrolytes are sodium, potassium, chloride, and bicarbonate. Maintaining a healthy balance of these electrolytes in the body is critical, which is why some experts recommend electrolyte replacement during and after exercise.

Understanding Fluid Replacement

We know that it’s important to drink fluids before, during, and after exercise in order to stay hydrated and replace fluids lost as a result of sweating. Most people hydrate with water, which is usually sufficient for hydration needs during moderate exercise.

Fluid replacement needs vary depending on several factors:

·      Duration of exercise

·      Intensity level of exercise

·      Size

·      Climate

·      Type and degree of sweating

Individuals who exercise at higher intensity levels, are heavier, and/or exercise in warmer climates may need more fluids than their counterparts who are smaller or live in cooler climates; however, it is unclear whether these individuals also need more electrolytes.

Know Your Individual Needs

Professional endurance athletes who exercise for hours on end may need electrolyte replacement drinks—but do you?

In general, electrolyte replacement drinks are recommended when exercise exceeds three hours. For exercise that lasts less than three hours, water is probably sufficient. That said, individual bodies react differently to exertion. There are several questions to consider when choosing a fluid replacement:

·      Are you well hydrated prior to exercise?

·      How much do you sweat?

·      What is the outdoor temperature?

·      How long and at what intensity level do you plan to exercise?

More often than not, the average exerciser really only needs water. However, if you’re training for an endurance event and your workouts start growing longer (3 hours or more) and/or you’re exercising in warm temperatures, you may want to consider adding an electrolyte replacement drink to the mix.

Choosing an Electrolyte Drink

Electrolyte drinks sound like a good idea on paper—they contain sodium, potassium, and other essential electrolytes that we lose when we sweat. However, most sports drinks or electrolyte drinks are also loaded with sugar and some even contain unhealthy additives and food colorings. If you decide you need an electrolyte drink, examine the ingredient label carefully—and look for a drink that is low in sugar.

Several companies are now bottling young coconut water, which is considered by many to be nature’s electrolyte replacement drink. Young coconut water contains a perfect blend of electrolytes and has a very mild taste.

Finally, you can make your own sports drink:

In the blender, combine:

·      32 ounces water

·      1 Tablespoon lemon juice

·      1 Tablespoon apple cider vinegar

·      ¼ teaspoon baking soda

·      1/8 teaspoon high quality sea salt

·      1-2 cups of fresh fruit

·      Sweetener of your choice (optional) (maple syrup, honey, agave)

Staying Motivated

It always helps to have a goal to work toward. Our fitness goals often center around our body: lose weight and look good—but sometimes that isn’t enough to keep us motivated.

If you’ve lost your motivation for fitness, maybe it’s time to try shifting your focus. Sometimes one of the best ways to stay on track is to create a personal challenge that you could achieve regardless of whether you lose that nagging five pounds. In fact, you might even end up losing that five pounds along the way—but you’ll have a lot more fun in the process.

If your fitness routine needs a little springtime boost, try one of these surefire motivators:

Learn a new skill. When we stick to the same old fitness routine, we can end up in a rut—which can lead to a never-ending fitness hiatus. If you’re in a fitness rut, it’s time to find the fun in fitness. Have you always wanted to learn to play tennis? Sign up for lessons. Does Zumba look fun? Join a class. Perhaps you’ve dreamed of learning Soo Bahk Do. Now is your chance.  Make a commitment to learn a new activity or skill. You’ll enjoy the thrill of discovery while putting the fun back into fitness.

Join a group. It’s hard to get excited about fitness when you’re always going solo. Wouldn’t that run be more fun with a group of friends? Doesn’t the weight room seem less intimidating when you’re participating in a group clinic? The benefits of a group are endless: accountability, motivation, camaraderie, laughter, support, and more. Sign up for a fitness clinic, join a running club, or participate on a sports team. You’ll get a fitness and social boost that’s good for your health.

Sign up for an event. If you need something to keep you moving in the right direction, there is no better motivation than the looming date of a big race. You don’t have to be a serious athlete to enjoy the excitement of participating in a race. Choose an event that sounds interesting and start training. It could be a 5-kilometer run/walk, a marathon, a relay, a triathlon, an adventure race, or any event that piques your interest.

The key is to sign up for something that feels like a stretch—and then mark the date on the calendar, map out your training plan, and get moving. The thrill and satisfaction of seeing a goal through to completion is all the motivation you’ll need.

Pass a fitness test. Instead of focusing on losing weight or losing body fat, set a concrete fitness goal for yourself. It could be anything—such as do five pull-ups in a row, run five miles without stopping, or run an eight-minute mile. Choose a goal that is a challenge for you, set a realistic date for achievement, and start working toward it.

Remember, fitness doesn’t have to be drudgery. Find something that motivates you and have fun!

Spring Clean Your Body

Many people like to kick off spring with some heavy duty spring cleaning, but why stop with your house? Your body could use some spring cleaning, too.

Goodbye Winter, Hello Spring

It’s natural to accumulate an extra layer of fat—and possibly a few bad habits—after a long, cold winter. Spring is a season to shake off the doldrums and start fresh. In fact, Eastern medicine views spring as the season of the liver and an opportunity to cleanse this important organ.

A clean liver is critical for optimal health, but how do you know if your liver needs some TLC? Poor digestion, abdominal bloating, migraines, allergies, excessive gas, constipation, diarrhea, frustration, resentment, and irritability can all be signs of a sluggish liver in need of a cleanse.

What is a Cleanse?

A cleanse is an opportunity to hit your body’s reset button. As a general rule, a cleanse or detox is two-fold: first, you avoid certain foods that aggravate the liver and second, you add foods and activities that support the liver.

There is no one right way to cleanse. Some people benefit from drastic fasts, whereas others benefit from a three-day tune-up during which they avoid fatty foods. A cleanse doesn’t have to be dramatic to offer some benefit.

How to Cleanse

If you’re trying a liver cleanse for the first time, three days is plenty. Some experienced liver cleansers opt to cleanse for two to three weeks in the spring. First-timers should keep it simple and avoid drastic programs that call for extended fasting. A simple first-time cleanse might include the following:

INCLUDE	AVOID
Lots of organic fruits and vegetables.	Refined and processed foods
Fresh fruit and vegetable juice.	Sugar
Whole grains, such as quinoa or brown rice	Alcohol
Drink plenty of water	Caffeine
Get extra rest	Tobacco
Opt for gentle exercise, such as walking or yoga	High fructose corn syrup
Make time for daily meditation	Fatty foods
Plenty of citrus—consider sipping lemon water throughout the day	Fast food and junk food
	Animal products

Ready to Reboot?

If you’ve never cleansed before, don’t be intimidated—and consider consulting a doctor or nutritionist before starting. You don’t have to adopt a vegan diet or swear off caffeine and alcohol forever—but giving your body a break from these things can help it to reboot.

A simple three-day commitment to purifying the body can make a world of difference. At the end of the three days, you’re likely to feel lighter and brighter—both physically and emotionally.

Three Unhealthy Habits to Break Now

Bad habits—we all have them and we all wish we could break them. But breaking bad habits is sometimes easier said than done. Still, there are some bad habits that deserve our attention. Here are three you should break—right now.

Bad Habit: Skipping Meals

It’s a classic mistake—you’re short on time or worse, looking for some quick weight loss, so you skip a meal or two or ten. But this habit will come back to haunt you—in the form of fatigue, brain fog, low blood sugar, and ultimately, even weight gain. If you regularly skip meals—especially breakfast—you’re not only depriving your body of necessary calories and energy, you also run the risk of disrupting your metabolism, which can result in weight gain.

Good Habit: Eat at Regular Intervals

Eat at least four times per day to keep your blood sugar levels stable and your energy strong. Stoking that internal fire throughout the day will help keep you fueled and ensure peak performance—from mind and body—for the whole day. If you’re too busy to stop for meals, keep a stash of snacks with you at all times. A handful of nuts can go a long way to keeping your energy high.

Bad Habit: Sleep Deprivation

Sleep deprivation is one of the most common ailments in our culture today. In fact, studies show that more than 50 percent of Americans don’t get enough sleep. Some people are so busy that they choose to forego sleep in order to get achieve more, whereas others are so stressed that they can’t sleep. Many of us treat sleep as if it’s a luxury, but the truth is that sleep is an integral component of our health. Sleep deprivation can lead to drowsiness, irritability, lack of concentration, impaired performance, and a compromised immune system. Skipping sleep is a surefire way to compromise your health.

Good Habit: Make Sleep a Priority

Make healthy sleep a top priority. Create a sleep plan and stick to it. It helps to have a relaxing nightly ritual to help you wind down for bedtime—maybe 30 minutes to take a bath and read, or whatever puts you in a calm state. Also, for several hours prior to bedtime, avoid anything that may interfere with sleep, including alcohol, caffeine, nicotine, exercise, and large meals. Make sleep a priority and watch your health—and life—improve.

Bad Habit: Skipping Exercise

We know, you’re busy and it’s hard to find the time for exercise—but exercise is important no matter what, and there is really no good excuse to skip it. Exercise is crucial to physical and mental health. When you put exercise on the back burner, your health suffers and your stress level rises.

Good Habit: Make Exercise a Non-Negotiable Habit

You don’t have to spend hours in the gym to reap the benefits of exercise. In fact, high intensity interval workouts are effective and quick. Spend 30 minutes working at a high intensity and you’ll reap the benefits without sacrificing your time. And remember, when you’re busy and stressed, exercise is one of the best stress-busters available! Just put exercise on the calendar before everything else and make it happen.

Belly Up to the Barre

If you want long, lean muscles, then belly up to the barre—not the one that serves cocktails, but the one along the wall in the fitness studio.

In case you haven’t heard, barre classes are the latest rage in the fitness world—and for good reason. These ballet-inspired classes incorporate a series of moves designed to target certain muscle groups with laser-like precision. The workouts have a large focus on the arms, the core and the lower body, especially the hips and butt. While just about any fitness class can target these muscle groups, what makes barre class unique is the tiny, repetitive movements that produce big results.

What to Expect

Barre classes are sort of like a fusion between Pilates, ballet, calisthenics, and yoga. You don’t need any dance background—or grace—to step up to the barre. If you think barre class is going to be a walk in the park, think again. Stand outside the door and observe a class and you might think it looks easy—until you try it.

Barre class emphasizes form and alignment and low-weight, high-rep exercises designed to sculpt long, ballerina-type muscles. The cornerstone of barre class is small, isometric movements. Think tiny movements and repetition—lots and lots of repetition. In fact, you’ll repeat tiny movements so many times that your leg will start shaking and you’ll wish it would just fall off. Imagine lifting and lowering your leg behind you a mere inch or two—over and over and over. No matter how fit you are, you can expect shaking and trembling in barre class—because you’ll work the muscle all the way to fatigue.

Of course, Barre class isn’t just limited to the barre. Expect to spend some time on the floor and to use props like squishy balls and light hand weights. Plan on going barefoot or wearing special “grippy” socks.

Benefits of Barre

One reason barre classes have become so popular is that they produce results. Barre classe probably won't give you the body of a professional ballerina (remember, they’ve been dancing eight hours a day for a lifetime), but if you consistently attend class several times a week, you can expect a toned, slimmer body and improved posture.

The tiny, repetitive movements are designed to streamline, firm, tighten, and tone muscles and realign the body without adding bulk. The total body workout will lift your seat, tone your thighs, and produce chiseled muscles. What’s more—because the class doesn’t involve any bouncing or jumping, it protects the joints.

Ready to belly up to the barre? We offer Ballet Barre Works three times a week:

Wednesdays at 8 a.m.

Fridays at 3 p.m.

Sundays at 10 a.m.

Give this challenging workout a try if you want to develop strength, balance, body awareness, flexibility, and improved posture!