by: Alicia Sandlin

Have you ever wanted to change up your workout to make it more interesting? If you have an activity tracker or heart rate monitor lying around then you might want to try heart rate based interval training. With this use of either one of those tools, you can change up your workout for added health benefits. Krahn (2016) states that “heart rate based interval training allows you to burn significant amounts of calories in a short amount of time, increases your metabolism, allows you to burn calories even after the workout, decreases body fat, reduce blood pressure, and many other health benefits”. You may be able to see these benefits from other workouts as well but what is different about heart rate based training is that you can see exactly how much effort you are exerting. Knowing your heart rate zones can give you the power to train in a controlled manner to get the benefits you are seeking.

Heart rate monitor devices

HR monitors measure the rate at which your heart is beating through sensors built into a strap worn around the chest or wrist. Heart rate monitors are a cheap and easy way to monitor your rate of exertion. The feedback from the device is displayed either on a device linked to the monitor or on the screen of the wrist monitor for immediate feedback. Knowing your heart rate and zones at which you are training in, helps you take your workout to new levels and achieve different results than your normal workout.

Zones

The zones for heart rate based training is determined by a calculation of your maximum heart rate. There are different formulas used to calculate maximum heart rate but the most standard formula is:

220 – age = Maximum Heart Rate (HRmax)

Ex. 220 – 21 year old = 199 bpm HRmax

This number is then calculated to determine which zone you should be in to reach the benefits of being in that particular zone. For zone 1, you would calculate your zone of being in 50 – 60% of your heart rate max. For a person 21 years old working in zone 1, their calculation would be:

220 – 21 = 199 bpm HR max

199 * .65 = 130 bpm

199 * .71 = 141 bpm

To be in zone 1 for the 21 year old person, they need to keep their heart rate between 99 – 119 beats per minutes while they are working out.

According to Brookreson (2015), these are the zones of exercise:

• 65 – 71%% of your maximum heart rate (Zone 1)
  • This zone should be used for warm-up, cool down, and recovery because this zone is for the lowest amount of effort.
• 72 – 78% of your maximum heart rate (Zone 2)
  • This zone should be your average effort that you could maintain for a long period of time and still be able to talk with someone next to you. This is used for improving aerobic endurance.
• 79 – 85% of your maximum heart rate (Zone 3)
  • This zone should be above average effort and should not be able to speak in this zone. This is used for improving aerobic capacity.
• 86 – 95% of your maximum heart rate (Zone 4)
  • This zone is considered to be an uncomfortable and very difficult effort but yet you can sustain this zone without excruciating discomfort. This is used for training and maintaining anaerobic capacity.
• 96 – 100% of your maximum heart rate (Zone 5)
  • This zone is considered to be an all-out, completely empty your tank effort as hard as you can go. This zone is great for athletes and individuals wanting to increase their anaerobic capacity.

Ways to incorporate it in your workout

There are many ways to incorporate heart rate based intensity zones to your workouts. With the use of a heart rate monitor, you can monitor any activity you like to do and determine your zone based off your formula of your heart rate max. Activities such as the treadmill, elliptical, bicycle, and interval bodyweight workouts are all great ways to monitor your heart rate zones to achieve the greatest benefits from your workout in a short amount of time.

Resources:

Brookreson, N. (2015, July 16). Using heart rate monitoring for personal training. Retrieved          from: https://certification.acsm.org/blog/2015/july/using-heart-rate-monitoring-for-           personal-training

Krahn, B. (2016, July 14). How to get a better workout with heart rate training. Retrieved from:             http://dailyburn.com/life/tech/heart-rate-training-zones/

By: Kayla Rogers

Edited By: Breion Young

In today’s time, anxiety/depression effects merely 121 million people worldwide, and yet only about 25% of individuals seek help/ treatment  (Donaghy, 2007). In many cases, a lack of education on mental health, plays a role in the decision to not seek help. Also, the overall lack of treatment remedies and the availability of prescription medication may lessen the amount of people pursuing help from other resources

Does exercise really make a difference in your mental health? Several studies have shown that those who partake in exercise regularly, are 25% less likely to experience anxiety and depression over the next five years (Exercise for Stress and Anxiety, July 2014). They have also shown, that exercise can decrees or eliminate some depressive symptoms to a greater extent than some medications, due to certain chemicals released during exercise that act as painkillers. Even though exercise/physical activity has been shown to be beneficial, it may not have the same positive effect on everyone. Although, more research needs to be done, there is still a good amount of evidence that suggests exercises helps increase psychological well-being and coping skills, leading to a possible overall decrease in depressive symptoms.

So, there you have it, don’t just workout for your physical health, but do so for your mental health as well!

References

Donaghy, M. E. (2007). Exercise can Seriously improve your mental health: Fact or Fiction? Advances in Physiotherapy, 76-88.

Received from: Michael W. Otto, PhD, and Jasper A.J. Smits, PhD.  Oxford University Press, 2011 Exercise for Stress and Anxiety,         https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety.   Updated: July 2014

by: Kyle Factor

When you think of a great workout, you may think it has to be done formally in a gym. on the treadmill, weight training, or doing yoga or aerobic fitness classes. One type of recreational activity that may not have grabbed your attention is cycling. Getting out there on your bike and taking a ride can have a lot of positive effects on your health. Cycling is also an ageless exercise. The positive effects of cycling can be benefitted by those of every age group and through all stages in life.

The first positive that can be gained from cycling is cardiovascular endurance. This low impact form of exercise can be set to be very strenuous and also can be set to be very light. Riding hills are some of the best interval training methods out there. The next positive about cycling is that it is low impact on the joints. Compared to running and lifting, the pedals of the bike carry the load and the resistance. With this resistance on the lower body muscles it is great for building muscular strength and endurance. The quadriceps take the biggest brunt of the training from cycling. Another positive of this form of exercise is that it helps build the bone density. The pedals pulling on the muscles and the muscles pulling on the bone. The last positive thing about cycling is it helps with activities of daily living. Cycling helps with endurance, strength, balance, and coordination. This is particularly important for older adults.

Health Benefits from Cycling:

• Increased endurance
• Increased Muscular conditioning
• Higher Vo_2max
• Healthier ligaments
• Balance
• Coordination

by: Evan Small

TAKE A HIKE!!

Gym Memberships. These two words are known for making muscles, bank accounts and schedules sore. Although mostly seen as a convenient resource for exercise, other FREE alternatives for even high volume exercise are often overlooked. Summer is fast approaching and with vacations often centered around cooler air and the mountains, plan a hike into your next trip!

HIKING

Initially, the thought of hiking brings images such as the one above to mind. The benefits of hiking on the human body are nearly immeasurable however there are some common benefits worth noting:

• Cost Effective
• Decreased Blood Pressure
• Decreased Stress Levels
• Enhanced Immune System Functioning
• Restored Attention
• Increased Overall Wellness

Although Hiking is often seen as an experience instead of exercise, one jaunt out into the hills will show your legs otherwise, HIKING IS TOUCH!! Many opportunities exist in the Edmond metro or within one day’s drive most of which being free of charge and offer short and long distance hiking. Hiking can burn around 450 calories per hour, which is a desirable trait for many exercisers!

Local Trails Include:

 Hiking specifically works muscles in your legs such as your gluteus maximus, quadriceps, hamstrings, hips and lower legs. Although not a full body workout, hiking could easily substitute a day at the gym! Benefits are not subject to adults only. Hiking is a great way to get kids to exercise; even when they don’t know they’re exercising!

 However, possibly the most important benefit of hiking has to do with mental health of the individuals whom participate in hiking. Cortisol is a hormone that is release when your body goes into the “fight or flight” mode. High levels of cortisol in the blood have been correlated with high/chronic stress levels. Research has shown that walking in different environments can reduce cortisol levels. Along with hiking in new environments, meditating and/or taking in pretty scenery has also shown to decrease cortisol levels and in turn makes you less stressed!!

 So there you have it. Help yourself improve overall health… and TAKE A HIKE!

by Kyle FActor

Parkinson’s is a neurological disease where damaged nerve cells do not produce enough dopamine in the brain. First signs of this disease are tremors in one single hand. As this disease progresses, you lose a lot of other body function as well like, range of motion, muscle stiffness, and loss of balance. It is difficult to program exercise for individuals with this disease because it varies on which stage the disease has progressed to. People in the later stages of the disease can typically not function at as high of levels as those in later stages. In all stages of this disease, exercise is prescribed as tolerated by each individuals.

Some things to focus on when programming for individuals with Parkinson’s are:

• Individuals tend to have low cardiovascular endurance
• Diminishing Range of motion
• Loss of balance and coordination
• Tremors make free weights difficult to train with
• Overtraining individuals can make ADL’s difficult the following days

A basic program for these individuals is recommended to use five different training methods. These include Aerobic training, Endurance training, Strength training, Flexibility training, and Functional training. As previously stated before, all of these recommendations should be personally prescribed for each individual. This is a broad recommendation for programs for all individuals at all stages of this disease.

• Aerobic Training- Maintain or improve work capacity
  • 60-80% of HR peak
  • 3 days a week
  • No more than 60 minutes per session
• Endurance Training– Increase work capacity
  • Speed dependent on the individual
  • 4-6 sessions a day
  • 20-30 mins
• Strength Training– Maintain the muscular strength in the arms, shoulders, legs, and hips
  • Use light weights
  • 1 set of 8-12 reps
  • 3 times a week
• Flexibility Training– Increase/Maintain range of motion
  • Stretching the muscles and joints
  • 1-3 sessions per week
• Functional Training– Maintain capacity to perform as many ADL’s as possible.
  • Tasked based exercises that involve hand eye coordination.
  • Everyday

by: Aaron Parker

One of the main barriers for getting to the gym is time. Sometimes, it can feel like you need 2 hours to fit in a really effective workout and feel accomplished.  I used to feel the same way until I switched my major to Kinesiology and discovered circuit training.  Circuit training is a set of 10-15 different exercises that utilize aerobic or resistance training or a combination of the two.  A moderate intensity should be selected (40-60% 1RM for weight training or 40-60% VO_2max or a 12-13 out of 20 on a 6-20 scale).  Each exercise should only last 15 repetitions or 30 seconds.  Typically you will rest for the same amount of time between sets as you do during your set (i.e. workout for 30 seconds, rest for 30 seconds).  Your relief time could also include active recovery, such as walking, jogging, or other calisthenic activities.  You would then continuously repeat this cycle for 2-4 sets. When you are done, you might even feel as if you got a 2-3 hour work out in in 30 minutes. This is good yes?? Circuit training has shown to help boost your metabolism, which could also will lead to accelerated weight loss. It can also help minimize the risk of many cardiovascular diseases and improve your cardiovascular endurance.  One study determined high-intensity circuit training was more effective than endurance training and lower– intensity circuit training combined at lowering blood pressure, bad cholesterol, and triglycerides (fat in the blood). However, only those who have been exercising and are used to a moderate intensity workout should engage in high-intensity exercise.  Those who have been sedentary or are considered beginners are encouraged to start off with a light to moderate intensity workout.

Circuit training is arguably the most convenient form of exercise because you may be able to receive the same benefits (if not better) in a much shorter amount of time. Some of those benefits include: strength gain, muscular endurance, and an increase of cardiovascular endurance. In the society we live in today, everything is fast – paced. We are constantly on the go and sometimes either forget or don’t have time to do some of things that are most important/beneficial to us. If you’re like me, and are one of those who are constantly pressed for time, this workout may be for you.

Paoli, Pacelli, Moro, Marcolin, Neri, Battaglia, . . . Bianco. (2013). Effects of high-intensity circuit training, low-intensity circuit training and endurance training on blood pressure and lipoproteins in middle-aged overweight men. Lipids in Health and Disease, 12, 131.

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by: Evan Small

Winter slowly turns into spring and just as the weather turns bearable for outside activies, the sidewalks of boulevard are slammed with runners getting there morning and evening mileage in. If you want to jump on the running train, whether for the upcoming marathon, daily exercise or an excuse to get away from the family for a “long distance run”, below are some things to keep in mind to keep you motivated and healthy!

HEALTH BENEFITS

It is known that participation in vigorous activity can protect participants against chronic diseases, cardiovascular disease and all cause mortality. Running typically falls into the vigorous activity spectrum for most individuals. Even though we see multiple health benefits from vigorous activity, research indicates that even low amounts of running show improvement in overall health. Contrary to common belief because of constant impact, running could also help reduce risk of osteoarthritis and hip replacement surgery due to running’s positive effects on body mass index, BMI, a ratio of weight to height that is used to classify disease risk.

GET MOTIVATED

How are you motivated to run? Is it the idea of burning calories on a long run? Maybe it’s running in a group of people where you can converse and get to know your fellow exercisers! If your like me, its extrinsic rewards that push me to run such as coming back after a couple miles and not thinking twice about eating that dark chocolate bar because it’s refueling the sugar levels in my muscles, justified! Whatever your motivating factor is, use it!

WARM UP

Warm up…warm up…warm up. There are few things that take precedent over warming up properly for running. Most of running takes place the in the sagittal plane of motion, or forward to back plane with little to no rotation. Because of this, people often underestimate the warm up running requires and believe that jogging slower than there typical running pace will do the trick. Dynamically warm up your muscles, focusing on legs, shoulders and core.

pact running stride that starts in your heel and ends at the hip joint causing frequent injuries everywhere in between. Research shows that a shorter gate (stride length) and focusing on landing on the mid to forefoot opposed to the heel, results in far less injuries and increased running distances and times. Think of it like this; if I were to take my shoes off and step out into the street for a run, naturally my heel would not want to touch the ground in fear of the hard impact. In the same respect, if I took off in a sprint as fast as I could run, my heel avoids touching the ground naturally to reduce impact and reverse directional force.

STRETCH AND ROLL OUT!!

After running it is imperative the runner stretch the leg muscles soon after the run ends. While your muscles are still warm, they have the ability to lengthen without increased risk of injury. Another form of stretching or working out any tight spots that occurred during or directly after the run is myofascial release, or rolling out as it is commonly known. Myofascial Release is a non harmful effective way of releasing tight muscles or tissue by applying gentle pressure to the area for a given time that can release pressure in the muscles. Some tools of the trade are:

Lacrosse Ball                                            Foam Roller                                   Massaging stick

by: Kyle Factor

Osteoporosis is a disease in which bones begin to lose mass and density due to many lifestyle and genetic factors leading to frailty of the bones and a higher risk of fracture or breaks. Osteoporosis is a disease that is very prominent among older individuals.  However, there are also some risks associated with exercise when it comes to individuals with this condition.  The risk of breaking a bone puts a damper on heavy lifting, highly intense cardio, and many activities of daily living that most people take for granted.  Older individuals tend to look toward recreation for their main source of exercise. Older individuals affected with disease may experience negative impacts on physical fitness and psychological efficiency due to this condition.

When trying to weigh the risk versus reward for exercise with this disease, you have to set the main goals first.  The first goal is to maximize balance and coordination.  There is a tremendous risk with falling and breaking bones.  The second goal is to build muscular strength.  Muscular strength helps the individual perform daily tasks that put stress on the body.  With muscular strength, comes more muscular mass and protection of the bones.  The third goal is mobility.  Many different aspects go into mobility such as, flexibility, coordination, and stability.  It is important for individuals with this disease to have a good base of stability with lower body strength to help prevent falls.

• Maximize balance and coordination- This can be achieved with resistance training exercise and functional training
• Build Muscular Strength- Resistance training
• Mobility- Muscular conditioning, flexibility training, ADL’s

Some recommended training options for these individuals would be low intensity exercise.  Low weighted resistance exercises have been shown to have positive effects on bone mass in the spine.

• Resistance training should be done 2-3 time a week in 20-40 minute sessions.
• Aerobic training can be used safely with cycling, elliptical, swimming, and walking. This training should be done at 40-70% peak HR , 3-5 days a week, and around 30 to 60 minutes per session. All of these methods help are low impact.
• Flexibility training is most effective when done every single day. Stretching the joints and muscles, holding for 30 seconds each stretch help increase range of motion.

Osteoporotic individuals can be very high functioning individuals if they keep proper nutrition and prepare their bodies physically for everyday life. Though there are many negative side effects of the disease, minimizing the risk factors has been shown to help individuals lead a more positive life. Some of the ways to minimize the risk factors for this disease:

• Exercise regularly
• Lower caffeine intake
• Be at a healthy weight
• Have a healthier diet
• Take calcium supplements