McArthur FamilyYMCA
Media Release
Rob Calija, ACSM EP-C (Certified Exercise Physiologist)
Personal Trainer
Karina Gilchrist
Associate Executive Director
August 6, 2019
Heart Rate
Heart rate is the number of times your heart beats per minute. Your resting heart rate can be influenced by the amount of sleep per night, stress, genetic health history, fitness level, and how you go about the day. The average resting heart rate can be anywhere from 60-100 beats per minute.
While beginning any exercise, your heart rate should be monitored in order to provide safe and efficient blood flow to the working muscles. The talk test serves as a great way to understand your heart rate while exercising. Simply, pretend as if someone were next to you while exercising. If you can carry on a conversation with that person and exercise at the same time, then your heart rate is considered to be in a safer zone. Higher intensity exercises requires a higher fitness level.
Tips for understanding a safer target heart rate zones:
- Perform a self-evaluation and ask many questions about yourself while exercising.
- Perform the talk test (see above for instruction)
- Make a fulfilling connection with the activities and exercises, i.e., reading, watching TV, listening to music, or having a conversation with someone.
Rob Calija, ACSM EP-C (Certified Exercise Physiologist)
Personal Trainer, McArthur Family YMCA
Steps Toward a Healthier Lifestyle
In modern times, step tracking has become a popular approach toward seeking a healthier lifestyle. According to the American College of Sports Medicine (ACSM), the accomplishment of 7,000 steps or higher per day may lead to a healthier blood pressure reading, proper weight management, enhanced brain function, and higher quality of life. Although popular step trackers like the FitBit or the Apple Watch have been incorporated to track daily steps, some individuals may not have access to these electronical devices. Luckily in 2018, the Physical Activity Guidelines Advisory Committee (PAGAC) had performed a scientific report finding that a brisk walk for 10 minutes was equivalent to 1,000 total steps. A sedentary individual accomplishes anywhere from 3,000- 5,000 steps per day and by adding 20-30 minutes of walking daily, he or she has the opportunity to meet the demands of becoming healthier.
Choose one or more of the following challenges:
- Perform 7,000 steps or higher per day
- Try to accomplish 7,000 steps or more for at least 4 days per week
- Try to accomplish 7,000 steps or more for at least 19 days of the month