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Table of Contents:
Fitness Q&A: How can I tell if I am pushing too hard when I do my cardio workout?
Tailored Fitness Move: Stability Ball Dumbell Press
The Carb Secret Trainers Use to Boost Performance and Lose Weight
Fitness Research: Self-Selected Resistance Training Intensity in Novice Weightlifters
Tailored Fitness Recipe: Spicy Noodles with Chicken and Spinach

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Fitness Q&A
Q. How can I tell if I am pushing too hard when I do my cardio workout?
Heart rate is widely accepted as a good way to measure intensity during running, swimming, cycling, and other cardio activities. Exercise that doesn’t raise your heart rate to a certain level and keep it there for 20 minutes won’t contribute significantly to cardiovascular fitness.

The heart rate you should maintain is called your target heart rate. There are several ways of getting this figure. One of the simplest is: maximum heart rate (220 - age) x % work. So the target heart rate for a 40 year-old working at 70% would be 126.

One way of figuring the target rate takes individual differences into consideration. It's known as the Karvonen Formula:

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The Carb Secret Trainers Use to Boost Performance and Lose Weight Low-carb eating sounds promising but the setback is it zaps energy production necessary for muscle building workouts. Low-carb diets also fail to teach you a realistic way of eating and set you up for binges and long-term failure. The 3 simple carb rules lean pros follow include:

1. Carb timing: Eating an adequate amount of carbs before workouts for energy, such as whole grain toast with peanut butter and an apple.

2. Carb cycling: Varying the amount of carbs depending on daily activity levels. For example, on days when you’re not working out you can cut back on starches.

3. Carb selection: Choosing whole grains vs. white bread or an apple vs. apple juice. The less processed the more nutritious and good for you. Stick to these 3 rules and you’ll never need to eliminate carbs to lose weight.

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Fitness Research
Self-Selected Resistance Training Intensity in Novice Weightlifters

The purpose of this study was to determine the intensity of self-selected weightlifting exercise in untrained men and women. Thirteen men and 17 women who were novice weightlifters each performed the seated bench press, leg extension, seated row, military press, and biceps curl. Following an orientation and introduction to the equipment the subjects’ one repetition maximum (1RM) was determined for each lift.

The lifting intensities were similar for men and women as were the reps completed, and the rate of perceived exertion.

Results showed that for both men and women, self-selected loads were all below 60% of 1RM. These intensities are within the low range of effective conditioning intensity as suggested by the American College of Sports Medicine.

This level of intensity is not sufficient to induce muscle growth and strength gains. Clients would not notice strength gains and be more likely to drop out. So work with a qualified trainer to learn how to select the proper resistance for your training goals.

Journal of Strength and Conditioning Research, 2004 18(2) 324-327

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Tailored Fitness Recipe
Spicy Noodles with Chicken and Spinach

This recipe serves: 4
Preparation time: 10 minutes
Cooking time: 25 minutes

Ingredients
1/2 pound mushrooms (shiitake, button, oyster)
8 ounces boneless, skinless chicken breasts
3/4 pound spaghetti
3 tablespoons sesame oil
2 tablespoons low-sodium soy sauce
4 large scallions, thinly sliced
1" piece of ginger, peeled and thinly sliced
1 clove garlic, minced
1/4 teaspoon red pepper flakes
1 pound fresh baby spinach, washed and dried
freshly ground black pepper

Cooking Instructions
1. Spray a large skillet with non-stick cooking spray and heat over medium-high heat. Add the mushrooms and sauté for about 3 to 5 minutes, until they are browned. Remove from the heat and keep warm.

2. Spray the pan again and sauté the chicken breasts over medium-high heat for about 6 minutes on each side. Remove from the heat and when cool enough to handle, shred into pieces.

3. Bring a large pot of well salted water to a boil. Add the noodles and cook until al dente, about 7 to 9 minutes.

4. Heat the sesame oil and soy sauce in a skillet over medium heat. Add the ginger slices, garlic, scallions and red pepper and cook until fragrant, about 2 minutes. Add the noodles to the skillet and toss well. Add freshly ground pepper and adjust the seasoning to your taste.

5. Arrange the spinach leaves on 4 plates or in 4 large bowls. Add the noodles and top with the mushrooms and chicken.

Nutrition Facts

Serving Size about 2 cups
Amount Per Serving
Calories 524
Total Fat 14 g
Saturated Fat 2 g
Protein 37g
Total Carbohydrate 65 g
Dietary Fiber 7 g
Sodium 406 mg
Percent Calories from Fat 23%
Percent Calories from Protein 28%
Percent Calories from Carbohydrate 49%
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