"Patti never loses focus on the goal. She tracks my progress towards my long-term goals while customizing my workout for the ski, tennis and holiday party season. In 16 months, I've lost 14% of my body weight, 77% of my total goal" Linda Fiebig  For answers to fitness and  nutritional questions click  here to email Patti		Questions To get answers to the questions below click on the question text I am trying to lose that “last 10 pounds”. I have been given a lot of great nutrition advice but I need to know what kind of training is best? What is the difference between maximum heart rate and resting heart rate? What is target heart rate training and why should I try it? How do I find my training zones? I have been exercising for the past 6 months and I cannot seem to lose the last 10 pounds to reach my goal. Someone mentioned that I should get my body fat tested. What would this matter? I travel a lot. Can you suggest a quick workout that does require heavy weights? How many calories am I burning each day? I am trying to lose that “last 10 pounds”. I have been given a lot of great nutrition advice but I need to know what kind of training is best? First of all I would recommend getting your body fat tested (see Body fat Question). Once you have your % of body fat you can then look at how much weight your body can lose and still stay healthy. Next I would hire a reputable trainer to have him or her set up a program that balances out the need for weight training along with the need for cardio, both long sessions and short interval sessions. A trainer can explain to you the importance of both muscle building (which mainly is that it increases your metabolism) and cardio training (which burns fat). A trainer can keep you on track and is able to determine what exercises are the best for your goals and when to change up your program. What is the difference between maximum heart rate and resting heart rate? Everyone has a maximum heart rate, which is the max. number of times their heart will beat in a minute. For an average 30 year old women their maximum heart rate could be approx. 185 beats per minute. Your resting heart rate is just the opposite. It is best taken as soon as you wake up in the morning. Fitness can have an effect on your resting heart rate in a positive way. Your heart works hard over your exercise sessions, this stress on it is good because in the long run it makes your heart beat slower at rest. The stronger your heart becomes the lower your resting heart rate will become. Think of it as your heart working at a lower speed while still efficiently pumping blood throughout your body. For an average 30 year old women their average resting heart rate could be approx. 65 beats per minute. What is target heart rate training and why should I try it? Heart rate training is important because it allow you to track your heart beat as you train. This is important because you can control your exercise intensity. There are basically 3 zones to consider when you are monitoring your heart rate as you are working out. Recovery Zone: 30 % -60% of your maximum heart rate Aerobic Zone: 60%-80% of your maximum heart rate Anaerobic Zone: 80% - 100% of your maximum heart rate When you are working in your aerobic zone you are burning mainly fat and carbohydrates for fuel. This is where you want o be when you are doing your cardio sessions of approx. 45-60 minutes. Your anaerobic zone is often reached when you are doing interval training of high bouts of cardio for short periods of time (3 min). This type of training is great for improving your heart and is useful when you want to work on speed and power workouts. It is important to train in all zones so your body dose not adapt, the more variety in your training the greater results you will have. How do I find my training zones? If you want to find your most accurate zone you can hire a trainer to out you through a stress test that will take your heart rate up to it’s max. and than track it’s recovery time. I would recommend this way because many variables affect people’s heart rates such as amount of sleep, fitness level, coffee, etc. The least accurate but quickest way is to use a formula of 220 minus your age to give you your average max. heart rate. From there one can figure out what a certain % would be. I have been exercising for the past 6 months and I cannot seem to lose the last 10 pounds to reach my goal. Someone mentioned that I should get my body fat tested. What would this matter? If you can imagine for a minute, two people both 35 years old. The first person weighs 130 lbs and has never worked out and the second person weighs 145lbs and has a consistent work out routine for the past 5 years. Chances are even though the second person weighs more their % of body fat is lower. It is why I tell my clients not to look at the scale but to concentrate on how their clothes fit. Muscle weighs more but it makes you leaner and you start to feel better about your body shape. I do recommend that you get your % of body fat test at your local gym. There are many techniques to assess your body fat (skin folds, bio-electrical impedance, etc.) just stick with the same one each time you get re-tested so you will be able to track your progress. I travel a lot. Can you suggest a quick workout that does require heavy weights? I call it my “ Fitness Quick Fix”. Pushups (works your chest, abs and biceps) Triceps Dips (off a chair, works your triceps) Squats (works quads and hamstrings) My Favorite…Walking Lunges down the hallway (works Glutes, hamstrings) Superman (lying on your stomach, head and spine in neutral, alternate lifting opposite arm and leg about 3-4 inches off the ground. This is a great lower back strengthener.) Abdominal Sit-ups (look to ab question for examples) How many calories are you burning each day? With the Free Activity Calorie Calculator from Nutricise, you can determine exactly how many calories you burn doing daily activities from sitting to exercising, simply input the activity and how long you did it and you will see how many calories you could or did burn. Click here to find out.
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