The information in this newsletter is intended for educational purposes only and should not be interpreted as medical advice.

Please consult your physician for advice about changes that may affect your health.

It’s common to see guidelines for exercising in your “Target Heart Rate” but what does that mean? Your Target Heart Rate (THR) is an estimate of the number of times your heart beats per minute during exercise. Monitoring your THR is a great way to determine if you are exercising at an appropriate intensity (especially for cardiovascular activities) and if you are allowing enough time to recover between high-intensity intervals.

How It Is Calculated: To calculate your THR, you first need to calculate your Maximum Heart Rate (MHR), which is an estimate of the maximum safe number of times your heart can beat. To calculate your MHR, simply subtract your age from 220. For example, a 45-year-old would have a MHR of 175 beats per minute (220 minus 45).

Understanding Different THR Zones: Different THR zones can be used to estimate your exertion levels as well as to maximize the aerobic and anaerobic benefits of exercising. For example, a high-intensity THR zone is typically assumed to be a 70 – 85% exertion level, or 70 – 85% of your MHR. Using the example above, if your MHR is 175 beats per minute, then your 75 – 85% THR zone would be approximately 122 – 148 beats per minute (175 x .70 = 122 and 175 x .85 = 148). A moderate intensity THR zone would be 50 – 70% of your MHR and a recovery THR zone would be less than 50% of your MHR.

Key Considerations:

Your THR zones are estimates that should be used as guidelines for evaluating your exercise intensity.

Your heart rate will vary depending on your condition and the activity you perform. For example, seasoned endurance athletes can typically exercise in a THR zone higher than estimated due to their aerobic conditioning.

Your heart rate may increase dramatically during exercise if you engage in an activity that you normally don’t perform.

Your THR can be affected by medications (e.g., some blood pressure medications).

Sources: www.http://www.hopkinsmedicine.org, www.heart.org,

Understanding Target Heart Rate

November 2017

Is It Normal To

Feel Unmotivated? While some people have a natural drive to eat healthy and exercise, many of us struggle to make these choices on a regular basis. If you struggle with motivation, you are completely normal. Here are some actions you can take to conquer lack of motivation:

Think about how you feel about the goal itself. Forget the hard work and imagine yourself achieving your goal. If you feel excited, your goal is worth pursuing. If you feel lackluster, identify a different goal.

Define “unmotivated.” Are you unmotivated by the actions you take or the goal itself? For example, if you want to lose weight but hate running, you are just unmotivated to run. Try a new activity to increase your motivation.

Acknowledge internal resistance. This is the voice in our head that makes an excuse not to make a healthy choice. Push past this resistance and just make the healthy choice. Take note of what happens and how you feel. Most people feel a sense of pride and satisfaction that can make it easier to make the same choice in the future.

Make it a priority. Making a lifestyle change often means you must change your schedule or obligations. After all, there are only so many hours in the day. This may mean cutting back on things like watching TV or eating out. Ask yourself what you are willing to change or sacrifice in order to reach your goal.

Source: https://www.psychologytoday.com

UPDATES:

On the first day of November, your home or office might be littered with bite-size pieces of leftover Halloween candy. While eating a few pieces won’t derail your diet, having a few pieces five or six times a day can really add up in calories!

Here’s a quick reminder of the amount of jogging or cycling you’d need to do to burn off those tasty treats. Note that these numbers are estimated for a 180 lb. man. If you weigh less, you will need to increase the time!

5 mini Reese’s® Peanut Butter Cups (220 calories) = 17 minutes jogging/39 minutes cycling

2 fun-size Kit Kats® (210 calories) = 16 minutes jogging/37 minutes cycling

2 fun-size Snickers® (160 calories) = 12 minutes jogging/28 minutes cycling

8 pieces of Starburst® (160 calories) = 12 minutes jogging/28 minutes cycling

1 fun-size Skittles® (60 calories) = 5 minutes jogging/11 minutes cycling

Source: http://fox17online.com/2016/11/01/fox-17-morning-news-works-out-to-burn-of-halloween-candy/

RECIPE:

1 c. quick-cooking oats 1 c. skim milk 1 c. whole wheat flour

1⁄2 t. baking powder

3⁄4 t. baking soda

1⁄4 t. salt 1 t. cinnamon

1⁄4 t. nutmeg

1⁄4 t. clove

1⁄4 t. ginger 2 eggs

1⁄3 c. brown sugar (lightly packed) 1 c. canned pumpkin

1⁄3 c. raisins

1⁄2 c. walnuts (pulsed in the food processor until fine)

Ingredients Nutrition Facts Directions

# of Servings = 12 Calories per Serving = 156 Total Fat = 5g Saturated Fat = 1g Cholesterol = 31mg Sodium = 152mg Carbohydrates = 26g

Whole Grain Pumpkin Spice Muffins

Burn Off That Halloween Candy!

1. Mix all ingredients, pour into one 12-cup muffin pan.

2. Bake at 400°F for 15-20 minutes or until done.

Source: www.geniuskitchen.com

Fiber = 4g Sugar = 10g Protein = 5g Smart Points™ = 6

Fall means the return of the pumpkin! It’s an ever seasonal, healthy, and tasty food if you don’t add lots of sugar to your dish, dessert, or drink. This recipe is full of flavor, but modest in sugar. It is also representative of the many great ways you can modify your own recipes to make them healthier. A few modifications to consider – incorporate whole wheat flour or oats, use spices for flavor, and reduce the sugar in your recipe. Reducing the sugar by just a few tablespoons will not change the sweetness very much, but it can go a long way for your health.

Treats for Troops: Operation Gratitude

Drop-off dates at the Wellness Center

10/30-11/10, 5:00am-11:00pm.

Individually wrapped candy, including chocolate

is accepted.

Desk to 5K Culmination Run: 11/5

Beach Fiesta, 5K, 10K, 15K, Santa Monica, CA

To sign up online, visit the website below

http://www.abetterworldrunning.com/beach-fiesta-11517-sm

Questions? Contact your Wellness Center Staff at 818.234.0825.