Determining Your Training Heart Rate Range

When performing different fitness activities you will find that your heart rate will be at different zones depending on your intensity. Did you know that where your heart rate is will actually determine what results you will achieve? There are four different training heart rate zones and each are different.

General Health Zone:

In order to reduce the chance of developing chronic diseases it is recommended to perform some type of fitness activity at 50 to 60 percent of your maximum heart rate for 30 minutes. You need to be trying to achieve this at least 3-4 times a week. Later we will determine how to calculate your maximum heart rate and the zone heart rate calculations. Activities to put you in this range include: walking, gardening, or easy cycling for example. Any low intensity activities can get your heart rate where it needs to be for general health.

weight management:

If you are looking to reduce your body fat and achieve weight loss than you need to get your heart rate in the 60 to 70 percent zone of your maximum heart rate. Once again you need to keep your body exercising for at least 30 minutes, and perform a decent pace jog for example in this zone. There is no need to do fast running or any sprinting as your heart rate is only still at 60 to 70 percent.

Aerobic Conditioning:

If your goal is to improve your cardio-vascular conditioning for better stamina and endurance, you should put your heart rate in the 70 to 80 percent training heart rate range. If you are fairly fit already than most likely you will need to be in this range to achieve weight loss. You need to remember if you are new to training then you wont need to get your heart rate as high to achieve weight loss. This zone will probably require you to start running and keep the pace for at least 30 minutes.

Advanced Conditioning:

Are you training to get your body in top shape for maybe some type of sporting event such as a triathlon? Then you need to be pushing your body over the 80 percent maximum heart rate training zone. This workout zone is definitely for the extremely fit people as its hard to keep your heart rate in this zone for an extended period of time as it can become quite physically and mentally demanding.

How do you work out your maximum heart rate zone? Well just use the formula below and you then could be determining your training heart rate range.

Maximum Heart Rate = 220 - Your Age

So lets say you are 24 years old than your maximum heart rate will be 220 24 = 196 beats per minute (bpm)

Lets say you wanted to achieve weight management then you need to keep your body in the 60 to 70 percent zone of 196 beats per minute. This can be found as follows:

(60% - 70%) * (196) bpm

Minimum heart rate range = 60% * 196 bpm = 117.6 bpm

Maximum heart rate range = 70% * 196 bpm = 137.2 bpm

Therefore for an average 24 year old who wants to perform weight management they should keep their heart rate between 118 to 137 beats per minute (bpm rounded).

The final thing you must think about is how to measure your heart rate. If you are using a piece of fitness equipment sometimes they may have hand held pulse sensors or a heart rate chest strap included. Hand held pulse sensors are only around 80 percent accurate where a heart rate chest strap provides about 99 percent accuracy. This is very important as if you want to measure your heart rate accurately then you are going to need a chest strap to get you the best results possible. One of the best heart rate monitoring companies is Polar who make the heart rate watches you wear which use the chest strap to transmit your heart rate. You will need a portable watch if you decide to exercise without equipment that caters for your heart rate. start measuring your heart rate today and getter better results instantly!

Michael Ward is the business owner of Australias leading fitness equipment store called Unbeatablefitness.com.au If you visit http://www.unbeatablefitness.com.au you will find one of Australias largest fitness product range and all at the best prices money can buy. http://www.unbeatablefitness.com.au aims to provide fitness equipment for everybody no matter on their budget at hand. Not only do we provide equipment but also fitness advice as the team at http://www.unbeatablefitness.com.au all have long term experience in the fitness sector ranging from weightlifting, cardiovcascular training to the martial arts! Check out our prices and you wont be disappointed. For more information contact us at admin@unbeatablefitness.com.au

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Hair Loss - Causes And Treatments

Hair loss is the main concern of many youngsters these days and many of them seek many measures to arrest it. While the length, thickness of the hair is attributed to inheritance, hair loss has its own causes and may differ in its profundity.

Hair loss can be caused by any one of these factors:

Poor maintenance of hair and scalp
Dandruff
Climatic conditions
Health status
Nutrition
stress

now lets examine how each of these contribute to hair loss:

Poor maintenance of hair and scalp:

Now this deals with the importance that each person gives to personal hygiene and grooming. Hair and scalp if not properly washed and groomed, can lead to hair loss. The scalp must be cleaned in regular intervals using a mild shampoo. Certain tips must be followed while maintaining those tresses.

The golden rules are:
- Never wring hair after a wash.
- Never comb wet hair.
- Wiping the hair dry gently with a soft towel.
- Using the dryer judiciously (excessive usage may lead to increased hair loss combined with change in texture)
- To remove tangles, the hair must be combed from the bottom to the top.
- The scalp must be ideally lubricated, using hair oil (coconut). This makes combing easier (therefore hair loss is reduced).
- Using a scarf beneath a helmet will also absorb sweat and prevent damage to hair.
- Excessive usage of chemicals such as dyes, colours, sprays, gels, will lead to increased hair loss.

Dandruff:

This may be due to several reasons and presence of dandruff leads to hair loss. Using anti dandruff shampoos and proper maintenance can control dandruff. However if the problem persists, it is advisable that a dermatologist may be consulted for treatment.

Climatic changes:

Change in climate may have different effects on hair. Hair loss increases during winter, where hair tips tends to split up. The hair also becomes dry, which turns the hair brittle. Oiling the hair can control this. However, during summer, sweat attracts a lot of dirt, and people who are often exposed to dust pollution, are prone to increased hair loss. Hair needs to be washed more frequently in these cases.

Health Status:

It is always said that the health of a person is reflected by the health of his hair. Hair loss increases during illnesses such as Typhoid, cancer, AIDS. Women experience increased hair loss during child labour. When treatments are taken for certain health conditions such as cancer (Chemotherapy), hair loss is profound and is caused due to the drugs that are consumed.

Nutrition:

Hair is made up of a protein called Keratin and the growth of hair requires the supply of nutrients and a balanced diet. The diet must ideally consist of lots of proteins and vitamins, which provides the health to the hair. water must be had aplenty. popular Grandmother remedies include the use of dates and curry leaves in ones diet, which supplies the necessary iron.

stress:

stress is one of the main culprits of hair loss. Mental tension increases heat in the body, which leads to increased hair loss. One must actually stop fretting about their hair loss, as it will by itself amount to the stress. Relaxing oneself, taking massages, practicing yoga and meditation will de-stress the body and prevent further damage.

Miscellaneous:

Prejudice of Nature has subjected men to increased hair loss compared to women. This is why men can be seen with receding hairlines as they age. Baldness is hereditary and cannot be prevented. However, it can be postponed with proper care. However technological developments have thrown up the options of hair transplant and other such treatments. People should not jump at these luring choices and must decide wisely before acting.

For more information on hair loss please go to: hairloss-weblog

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Teaching Hatha Yoga - Be Thankful for Difficult Students

Every once in a while I will meet a veteran yoga teacher who is disgruntled over difficult students. The complaining yoga student, the student who has not washed for days, the student who harasses other students, and the student who believes you should teach yoga for free, can all challenge your purpose in life. So what can you do to get through to difficult yoga students?

Firstly, you must go back to the Law of Karma, which states that for every action, there is an equal reaction. With a difficult student, it may appear as though he or she selected you, and now you are the victim. This is absolutely wrong. Due to your personality, or the atmosphere of your yoga class, the student has detected something magnetic.

In fact, you or your center, attracted all of the students you had, presently have, and will have, in the future. You must look at what draws students into your yoga classes. It may not be obvious to you, so it will require some research, and you may need some objective opinions.

Here is a good example: Bikram Choudhurys schools and style exude discipline. When you enter one of Bikram Choudhurys yoga studios, you do not have to guess what the rules are. You know the rules. You can complain, but you will be escorted to the exit in short time. You would not show up late, leave your cell phone on, avoid taking a bath for a month, or whine about the temperature.

Copyright 2007 Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, has written many books on the subject of yoga. He is a co-owner and the Director of yoga teacher training at: Aura Wellness Center, in Attleboro, MA. http://www.riyoga.com He has been a certified Master Yoga teacher since 1995.

To receive a Free yoga e-book: "yoga in practice," and a Free yoga Newsletter, please visit: http://www.yoga-teacher-training.org/index.html

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