No, I’m not talking about the Twilight Zone. I’m referring to the Target Heart Zone. How can we make sure we are not overtraining or undertraining? Simple, we can measure the intensity of our workouts through the use of Target Heart Zone training. To begin, first figure out your resting heart rate.
Your resting heart rate is the number of times your heart beats per minute while it’s at rest. You can check it in the morning after you’ve had a good night’s sleep and before you get out of bed. According to the National Institute of Health, the average resting heart rate for children 10 years and older, and adults (including seniors) is 60 – 100 beats per minute. Well-trained athletes is 40 – 60 beats per minute.
Now you’re ready to determine your target training heart rate. As you exercise, periodically:
• Take your pulse on the inside of your wrist, on the thumb side.
• Use the tips of your first two fingers (not your thumb) to press lightly over the blood vessels on your wrist.
• Count your pulse for 10 seconds and multiply by 6 to find your beats per minute. You want to stay between 50 percent to 85 percent of your maximum heart rate. This range is your target heart rate.
Know Your Numbers:
Age Target HR Zone 50-85% Average Maximum Heart Rate, 100%
20 years 100-170 beats per minute 200 beats per minute
30 years 95-162 beats per minute 190 beats per minute
35 years 93-157 beats per minute 185 beats per minute
40 years 90-153 beats per minute 180 beats per minute
45 years 88-149 beats per minute 175 beats per minute
50 years 85-145 beats per minute 170 beats per minute
55 years 83-140 beats per minute 165 beats per minute
60 years 80-136 beats per minute 160 beats per minute
65 years 78-132 beats per minute 155 beats per minute
70 years 75-128 beats per minute 150 beats per minute
Exercise machines and Wearing Heart Monitors will provide you with these numbers as well.
So What’s in a Number?
If your heart rate is too high, you’re straining. So slow down. If it’s too low, and the intensity feels “light” or “moderate/brisk,” you may want to push yourself to exercise a little harder.
During the first few weeks of working out, aim for the lower ranger of your target zone (50 percent) and gradually build up to the higher range (85 percent). After six months or more, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate.
“It’s not an absolute, but it’s a good tool to have,” says Fletcher, who is also an American Heart Association volunteer. “And if you don’t know it, remember, if you’re not able to carry on a conversation (while exercising), that may be a bit too much.”
So, the moral of the story: “Sometimes we don’t necessarily need to train harder, we need to train smarter”. – Tom Grady
NOTE: If you have a heart condition, talk to a healthcare professional about what exercises you can engage in, what your target heart rate should be and whether you need to be monitored during physical activity.
(American Heart Association)
Seats Remain for Wellness on a Shoestring Series that Begins February 4 and February 5, 2015. The attachment above lists the module titles. You will leave the program with an individual wellness plan.
Select either the Wednesday, noon to 1 p.m. series (CRN 34194) or Thursday, 12:30 to 1:30 p.m. series (CRN 34195). Can’t make one of your days a particular week? Switch that week to the other day’s session.
The eight week, one hour per week series introduces participants to concepts that are all integral pieces of a wellness lifestyle that supports vibrant health for human beings. Participants are encouraged to take small steps; practice the concepts in whichever order and to the degree that suits them best. This program was developed by Dr. Michelle Robin, chief wellness officer and founder of Your Wellness Connection. Dr. Robin was the August, 2014, all staff meeting keynote speaker. Certified facilitators Tom Clayton, Ruth Dey, Debbie Eisenhower, Tom Grady, Del Lovitt and Karen Martley will lead you through the concepts.
Click here for dates, times, locations for all sessions. Place ZWEL in the search box. Then Click here for enrollment instructions. Enrollment is required by end of day January 30, 2015.
Questions about the modules may be directed to any of the facilitators. Enrollment questions may be directed to Debbie Eisenhower, email@example.com or Tom Grady, firstname.lastname@example.org.
The Brain Book Discussion Group will be meeting from noon to 12:55 p.m. Tuesdays to discuss a New York Times bestseller, “The Tell-Tale Brain,” by V.S. Ramachandran, who is a leading neuroscience researcher.
The book has been described as a profoundly intriguing and compelling guide to the intricacies of the human brain. Register through staff development using CRN 34182.
The first meeting will be Tuesday, Feb. 3. Books are available, after registering, from the staff development office in GEB 261. Questions? Contact Charis Sawyer at ext. 3748 or Marilyn Shopper at ext. 3387.
We had fun and learned a lot too today in the Humor and Health Spring 2015 PDD session presented by Monty Miller, St. Luke’s Lifewise EAP. He brought laughter enhancing prizes! One piece of advice: Get some good belly laughs in throughout the day – both at work and at home! Laughter contributes to overall health and well-being by triggering responses similar to exercise, including decreasing levels of stress hormones cortisol and adrenaline and increasing endorphins. To lower your blood pressure and increase oxygen to your body – LAUGH MORE!
Congratulations to these seven employees! They were one of 75 employees who, when visiting the wellness poster session table, entered the drawing for a chance to win one of these great prizes! Claim your prize in Human Resources, GEB 274.
- Georgia Livingston – E-Factor authored by Dr. Michelle Robin, complements of Staff and Organizational Development
- Leila Jacobs – E-Factor authored by Dr. Michelle Robin, complements of Staff and Organizational Development
- Tamara Kingston – Green Yoga Mat, complements of the JCCC Bookstore
- Judy Vaughn – Purple Yoga Mat, complements of the JCCC Bookstore
- Ibby Daugherty – Yellow JCCC t-shirt, complements of the JCCC Bookstore and 12 Days of Wellness Calendar, complements of HR Wellness
- Mindy Kinnaman – Cavalier Green Camelback Bottle, complements of the JCCC Bookstore
- Mike Fluke – Cavalier Blue Camelback Bottle, complements of the JCCC Bookstore
Participants will have the opportunity to attend this 8 week program and session topics will include: Wellness on a Shoestring Overview; Rest, Reflect, and Rejuvenate; Breathe Deeply; Move Your Body; Free Your Space; Go for the Greens; Eat from the Sea: Enjoy the Sun, Drink to Your Health; and a closing session. Facilitators will include: Tom Grady, Debbie Eisenhower, Tom Clayton, Ruth Dey, Karen Martley, and Del Lovitt.
The 8 modules for Session 1 are scheduled from (12:00 p.m. – 1:00 p.m.)on the following dates and locations:
2/4/15 RC 175
2/11/15 RC 183
2/18/15 RC 175
2/25/15 RC 175
3/4/15 RC 175
3/11/15 RC 175
3/25/15 RC 175
4/1/15 RC 175
Register for these classes with CRN: 34194
The 8 modules for Session 2 are scheduled from (12:30 p.m. – 1:30 p.m.) on the following dates and locations:
2/5/15 RC 183
2/12/15 RC 183
2/19/15 RC 183
2/26/15 CC 130
3/5/15 RC 183
3/12/15 RC 183
3/26/15 CC 130
4/2/15 RC 183
Register for these classes with CRN: 34195
Quite a variety of wellness related sessions are being offered during professional development days January 13 through January 16. Check out the schedule on this organizational development blog site: http://blogs.jccc.edu/staffdev/
Your December eVitality is here.
Don’t miss this month’s terrific new features, including:
- Curb Those Carb Cravings
- Make Shopping into a Workout
- Give Your Pet the Gift of Safety This Holiday
- Superfoods—Or Supergimmicks?
- Having Surgery? How to Choose the Best Hospital for You
- 5 Ways to Better Your Body Language
Don’t miss this month’s terrific new features, including:
Curb Those Carb Cravings,Shoppercise! Make Shopping into a Workout
,Give Your Pet the Gift of Safety This Holiday,Superfoods—Or Supergimmicks?, Having Surgery? How to Choose the Best Hospital for You, 5 Ways to Better Your Body Language
The Spring_2015_PDD_Schedule1 is now available. Please note that it is an ever-changing document, so please check often. Thank you!