Nordic Walking

It’s marathon day for thousands of people. Alas, not for me. I am a certified marathon coach, but after seven marathons, I’m taking a breather from actually walking…

Have you had a bad encounter with loose dogs? Deb wrote in our Discussion Forum that she can’t walk outside in her neighborhood because of loose dogs. A…

This weekend we walked a volkswalk at Heiser Farms Pumpkin Patch and enjoyed the Oregon countryside. Back at the farm, we pet the animals in the petting zoo, avoided…

The US might have passed a bailout bill, but the whole world is probably in for some belt-tightening for months to come. Don’t let that ruin your fitness plans….

Yes thats right I hope your ears will be turning upside down when you read this Many of you know that I joined two Volleyball leagues It is tough for me to be in a gym waiting for equipment free weights and space with 100000 people That is typical scenario in New York City gyms Anyhow Volleyball takes care of the problems of long lines and staying active It is great for meeting new active individuals networking and oh boynew material for my newsletters blog Every wondered what individuals eat after wining 3 games in a row Well I will tell you Two Saturdays ago our team lost 4 games As Ive been competitive my entire life it wasnt easy to take Ok another week will come and we will win And we did Last week we won all the games Three of them What a great joy and oh boy was I finally happy And so were my team mates As soon as the game was over we sat in a circle to discuss the strategy of the game and yes now it comes one of my teammates pulls out a large jar of COOKIES Yes cookies 5 minutes after the gameand everyone started to wolf them down Are you guys insane Are you seriously eating processed food white sugar refined flour with no nutritional value right after the game Yes they smiled and kept munching away Perhaps it was a preventive strategy to feel happy should we lose again in the future Are you eating the same way after your workout After a workout its okay is to replenish your energy with a piece of fruit but only if your energy are really low Its really best to wait 30 minutes and then consume a snack that consists of protein combined with a complex carbohydrate to prevent blood sugar crashes If you need some suggestions for such a snack just ask me My answer will not be cookies If your pattern is that you start to crash after 40 minutes of continuous activity you might want to look into your overall nutritional intake and adjust accordingly so that you have energy during and after your workout For your 3-day detailed nutritional plan on How to burn fat fast please contact me and ask for our nutritional consultation Kind regards Stefan

Depressed by the news headlines? Take a break from it. Here are some quick fun escapes to lighten the gloom.Photo © Wendy Bumgardner
Funny Art Seen While Walking: Lana and I…

Remember the 220- age x the of intensity formula Following the 65 fat burning and 80 85 anaerobic threshold advise Sorry to tell you but you might have been working out wrong all these years The problem with this is following When you have a 40 year-old who is sedentary and you take 220 40 it will give you a HR of 180 Multiplying this with 65 and 80 would give you a HR of 117 and 153 Lets look at a second sample We take a 40 year-old who has exercised more than 20 years and we apply the same calculation The result will be 220 40 that will give you a HR of 180 Multiplying this with 65 and 80 would give you a HR of 117 and 153 Aren t those the same numbers and are those really the same hart rates for fat-burning and cardio training Even if those are individuals with different exercise backgrounds So should the person who is in shape be aiming for the same heart rate and cardio improvements as the person who is out in shape No definitely not The way you find out your heart rate to work with is through the I Met or the New leave test Search online for those tests near you Both tests establish the heart rate where you change from aerobic to anaerobic threshold Both of them use two different energy systems both of which should be utilized What can I use the heart rate monitor for if I dont have access to those tests Well it is best to see over time if your recovery heart rate approves In short when you stop a high intensity workout you can measure how long it takes your heart to come back to a normal level The longer it takes for you to come back to a resting heart rate the more out of shape you are This is how you can use your heart rate monitor Stefan