"This has really covered the physical as well as spiritual needs. Thank you so much for your commitment and positive energy!"
Heart Rate Formula
Please calculate your heart rate and memorize it, or keep it on a piece of paper in your workout bag for when we take our heart rate.
220 - your age = maximum heart rate
maximum heart rate x 70% = lowest target heart rate
maximum heart rate x 85% = highest target heart rate
Get your heart rate to that 70% - 85% range and you'll see results!
For example, my maximum heart rate is 178, so my target heart rate range is 125 to 151. For me to see results from my cardio workout, I need to get my heart rate up to that range during cardio.
Our workout is considered "vigorous intensity," but if you are doing an activity for a longer period of time, such as a long walk, slow jog, or bike ride at a lower intensity, you would want to hit more in the 50% - 70% range during your workout.
Body Mass Index and Waist-to-Height Ratio
Follow this link to calculate your Body Mass Index at the start of your first boot camp session. Recalculate again at the end of the session.
http://www.realage.com/WorkoutCenter/bmi.aspx
Protein
I will eventually post more nutritional info on a separate page of the website. But for now, this is in response to the question of how much protein to eat per day. Here is the formula:
Your weight x .45 = your weight in kg
Your weight in kg x .8 = grams of protein per day
An ounce of meat or fish has approximately 7 grams of protein.
Find more info on this, including a food list with grams of protein per food, at: http://lowcarbdiets.about.com/od/whattoeat/a/highproteinfood.htm
RealAge
Sign up to receive daily health tips, take the RealAge test, get personalized advice and more:
http://www.realage.com/index.aspx
Registered Dietician
Melissa Hawthorne from The Houstonian has spoken to our group several times. I recommend her for any questions you may have. Try her supermarket tour!
Melissa Hawthorne, MS, RD, LD
713-685-6894
All Rights Reserved