-HEART RATE: RESTING, TRAINING, WHERE SHOULD IT BE?

What should be my Training Heart Rate? Is my Resting Heart Rate too High?

The heart begins working before you were born and continues to work until your death. It works faster and less efficiently when you give it little to do than it does when you make more demands on it. It is a remarkable engine, deserves major attention and it is directly affected by your physical condition. Both anaerobically and aerobically conditioned individuals who exercise regularly will have a resting heart rate of about 60 beats per minute or less. Someone who is not in a good physical condition, a person who does not exercise may have a resting rate of about 80 or more. Women tend to have a slightly higher heart rate than men, as do children. Obesity, stress and many other factors can, of course, speed your heart rate up considerably, even though you may appear to be in great condition.

Resting Heart is the number of times the heart beats in one minute - 72 beats per minute for the average adult.
Just as an example, suppose that you were at complete rest for a full 24 hours, a comparison might go something like this:
Sixty beats per minute, times 60 minutes, equals 3,600 beats per hour. Times 24 hours, equals 86,400 beats per day.
Eighty beats per minute, times 60 minutes, equals 4,800 beats per hour. Times 24 hours, equals 115,200 beats per day.
Even at complete rest, a deconditioned person who does not exercise his heart forces it to beat nearly 30,000 times more during every day of his life. But no one is at complete rest 24 hours a day, and for ordinary activity, like getting up from a chair, walking across the room, and climbing a flight of stairs, the deconditioned heart would beat proportionately faster than a conditioned heart for the same activity.
Conditioned hearts, as they grow larger and stronger, can beat more slowly because they are pumping more blood with each stroke. Almost of all of the great distance runners have had low heart rates. Some of them are reported to have a resting rate of 32 beats per minute.
To determine resting heart rate, sit still for five minutes in front of a clock, then take the pulse and count the beats for a full 60 seconds. If the heart rate is at 80 beats or above, then your health is not likely in good condition.
Maximum heart rate is the highest rate at which an individual is capable, you can estimate it subtracting your age from 220. Ex. 220 - 35 = 185 (maximum heart rate)
Training also reduces maximum heart rates, which is just as important. Healthy hearts will peak, without strain, at 190 beats per minute or less, while poorly conditioned hearts may go as high as 220 beats or more during exhausting activity, which is dangerously high depending on the age of the subject.
Finally, training can condition the heart not only to reduce its maximum rate, but also strengthen it so that it can hold near-maximum rates for longer periods before fatigue sets in.
What should be my Training Heart Rate?
Exercise intensity is a very important recommendation in Fitness. The prescribed level of intensity must be sufficient to overload the cardiovascular system, but not so severe that it overtaxes any of the systems of the body. For the apparently healthy individual who wants to develop and maintain an adequate level of cardiorespiratory fitness I recommend 55% to 85% of the person's VO2max.
There are different techniques for monitoring levels of exercise intensity. The most common used methods are target heart rate (THR), rating of perceived exertion (RPE) and metabolic equivalent units (METS). I think THR is the easiest one to figure out quickly, just by using the following formula: THR range = maximal HR x 0.70 and 0.85 - where 70% and 85% of maximal heart rate is equal to approximately 60% and 80% of functional capacity VO2 max.
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- THE 5 RULES OF PERFORMANCE NUTRTION

There are some simple truths about eating and exercise that have been overlooked by most of people. They should be applied to everyone, sedentary or active, young or old, in or out of shape.
Rule number 1: Always EAT AT LEAST 5 TIMES A DAY. Two or three meals are simply not enough. It is permissible to regard two of these meals as "snacks," provided they contain sufficient calories to get you to your next meal, and they are comprised of the appropriate ratio of macro nutrients as described in Rule Two. Your blood sugar and insulin levels will be controlled (and thus your energy level), you will get protein in small amounts throughout the day to support growth and recovery, and (most important) body fat will not be stored, but instead mobilized as an energy source. By providing your body with a consistent and frequent supply of just the right number of calories, its need to store fat is reduced.
Rule Number 2: In planning each of your daily meals (or snacks), a caloric ratio of approximately 1PART FAT, 2 PARTS PROTEIN, and 3 PARTS CARBOHYDRATES is a good place to begin. However, as you will see in Rule Number 3, this is just an estimate for average people. Depending on the intensity of your training level or daily routine, you may need more or less carbohydrates for energy. For the most part, choose low glycemic index carbohydrates, which are converted to blood sugar slowly so you can control your insulin levels. Remember, carbohydrates are your body's preferred energy fuel source, although fats work well too, particularly during aerobic training (provided the ratio of fats, protein and carbohydrates is kept within the recommended "zone").
Just remember that Carbs and Protein have 5 calories per gram, while Fat has 9 calories per gram.
Rule Number 3: When you sit down to eat, ask yourself, "What am I going to be doing for the next three hours of day or nigth?" If you nap, eat fewer carbohydrate foods; if you plan to train, eat more carbohydrates. In other words, ADJUST YOUR CARBOHYDRATES UP OR DOWN depending upon anticipated energy output. Remember, your pre-workout carbohydrates should be low glycemic.
Rule Number 4: You cannot lose fat quickly and efficiently unless you are in a negative calorie balance: taking in fewer calories than you are burning. Neither can you gain weight quickly and efficiently unless you are in a positive calorie balance: taking in more calories than you would need to maintain your current weight. So you must ALTERNATE PERIODS of negative caloric balance with periods of positive calorie balance. It does not matter if you are trying to lose total body weight, stay at the same weight or gain weight. This alteration will readjust your BMR upward, making it easier to keep fat off, support recovery and lean tissue building through insulin and glucagon control.
Rule Number 5: It is almost impossible to get all of the nutrients your body needs to remain healthy and active from food alone, particularly if you are on a diet. Therefore, it is important to SUPPLEMENT your diet with vitamins, minerals and other carefully selected substances to ensure maximum progress toward your fitness, health, muscle-building and fat-loss goals.
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- OVERTRAINING - IT'S AS BAD AS NOT TRAINING AT ALL.

Overtraining is the main reason most of the people in the gyms or health clubs look like they have never stepped into any workout facility before in their life. Its the reason most people don't see the gains they want, and give up after trying "so hard". It's what you should pay attention and AVOID to not just become one of them. It's the number one in "Weight Loss failures".
It isn't hard to identify the source of the "beginners logic" that produces this approach - an outsider looking in assumes that shaping an athletic or muscle body is all about how much time you put in at the gym. When the average person encounters an impressive physique he will say, "Man, I bet he/she spend a lot of hours at the gym, every day."
The truth is that DIET, TRAINING and REST are all critically important to improve and maintain your body in a healthy good shape. What you should say when you encounter an impressive physique is, "Man, he/she works out, eats well AND provides the body with sufficient rest."
It is not easy to convince someone who is excited about training that he/she can over train. Give an enthusiastic beginner a workout schedule of 1 to 1.5 hours a day, 3 to 5 days a week, and he/she has the tendency to assume that you are being conservative, that you simply don't realize how determined he/she is and how hard he/she is willing to work. Usually they think that if doubling or tripling the schedule the results will come in the same proportion.
Body shaping does not work that way. You must understand the importance of rest to the muscle building process and the importance of rest to re-energize the body in order to exercise it again and actively participate on the burning fat process.
Overtraining Syndrome (OTS) or "Burn out" can be very dangerous, it is when the body becomes overwhelmed by the demands being placed on it. It's clinically recognized condition characterized by feelings of fatigue and depression, increased cortisol levels (stress hormone that breaks down muscle tissue) and decreased blood-glutamine, testosterone and DHEA levels among other indicators. Over training occurs when the body incurs more damage than it has the opportunity to repair and rebuild.
If you do not allow the body the opportunity to adequately repair its condition by enough rest, you will begin overtraining. OTS is a progressive condition. If you continue to train beyond the body's repair capabilities you will progress into an increased state of OTS.
Common signs of overtraining are getting sick and getting colds more often then normal, feeling tired all the time, muscle and eyelid twitches and decreases on achieving their fitness goals as weight loss or muscle response.
If you are experiencing any or of the above symptoms talk to a professional in the field, and probably you will be advised to slow down on your schedule on even to take a week off.
Then come up with a new workout schedule and routine that will NOT cause you to over train, consequently you will feel away better and the results will appears in a more healthy and pleasurable way.
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-STABILITY: WHEN PERFORMING A PHYSICAL EXERCISE.

Maintaining a stable (balanced) body is necessary to ensure safety during exercise execution. Stability also helps produce the desired results when using free weights. With machine weights, when you assume the necessary position, abdominal contracted, flat feet on the floor, there is little need to balance your body as you execute the exercise. (This is based on the premise that the machines allow you to do the exercise correctly.)For example, when doing an overhead press the muscles of the legs and trunk must contract to hold you in place. The trunk must be rigid to provide a stable base for effective contraction of the shoulder muscles. If not, any change in the balance of the weights overhead may make you lose your balance, which in turn could cause injury, especially if you lose control of the weights. The basic principles of stability are simple: The larger your base of support, the greater your stability. This is why you should most often assume a position with the feet approximately shoulder width or wider. Standing with your feet together results in a very small support base, which will not give you the foundation needed for stability when doing heavy lifts, especially overhead lifts.Another way of increasing stability is to bend your knees in order to lower your center of gravity (where your weight is concentrated). The lower your body is, the more stable you become. For example, in order to prevent lower body movement and keep the spine vertical during shoulder (upper body) twisting, it is important that you bend your knees to stabilize the lower body and hips. This will keep the spine from falling out of alignment and limit the movement to the shoulders. The bent-knee position also helps to prevent knee injuries. Foot placement also plays an important role. If your feet are parallel and shoulder-width apart, the weight should be close to you or overhead. This is the preferred stance in most exercises because you have good stability in a left to right direction. In a stride position (e.g., cable overhead triceps press) you can better balance the weight in a forward-backward direction. When lying on a bench, always place the feet on the floor. This increases sideward stability. Keeping the feet on the bench creates an unstable position — especially when you use heavy weights and/or a barbell. It becomes even more important to keep the feet on the floor when doing explosive or throwing actions.
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-BRAZIL,3 x ARGENTINA,1 - 2010 WORLD CUP QUALIFIER

Brazil & Argentina, Soccer World Cup Qualifier - Luis Fabiano struck twice as Brazil stunned arch-rivals Argentina 3-1 away in their World Cup qualifier on Saturday to reach the 2010 finals.
The defeat, after defender Luisao had put Brazil ahead in the 24th minute, left Argentina's chances of reaching the finals in South Africa hanging by a thread.
Midfielder Jesus Datolo replied for Argentina.
Five-times world champions Brazil lead the South American group with 30 points. They are more than nine points ahead of fifth and sixth-placed Colombia and Ecuador with three games remaining.
The top four qualify automatically while the team finishing fifth goes into a playoff against the fourth-placed team in the CONCACAF region. Argentina remain in fourth place, eight points behind Brazil, and also behind Chile and Paraguay.
It was 16 years to the day that a 5-0 drubbing by Colombia had twice world champions Argentina needing to win a playoff to reach the 1994 finals in the U.S.
Sections of the home crowd chanted Brazil coach Dunga's name in the closing minutes to protest against the impotent tactics of Diego Maradona's Argentina.
"Until the 24th minute, Brazil hadn't even got (to our box). We were very bad on the aerial balls and we paid dearly for that," Maradona told a news conference.
Brazil playmaker Kaka, who came out on top in his duel with Lionel Messi, told Brazilian TV: "Today is a marvellous day, giving this squad added value by guaranteeing our qualification here in Argentina.
"With all the climate that was created (around this match), the team were very intelligent on the pitch."
Brazil's first-half goals came against the run of play as they made their few chances pay while Argentina squandered the lion's share of possession.
From Brazil's kickoff, Argentina won the ball and forced a corner when Carlos Tevez went for a low right cross to the near post and goalkeeper Julio Cesar turned the ball over the goal-line.
Argentina went on to dictate play and Messi came close with a left-footed free kick but despite some penetrating moves the Brazil defence managed to prevent their finishing touch.
HIT COLD
Brazil then hit Argentina cold with their first chance when unmarked defender Luisao, the tallest man on the pitch, was allowed to meet Elano's free kick from the right with a header to the far post that beat the diving Mariano Andujar.
Brazil's next real chance also went in after Andujar failed to hold a shot resulting from a Kaka cross from the left, allowing Luis Fabiano to touch the ball home just past the half hour.
Argentina then created a good chance with Julio Cesar saving a shot from Tevez at the near post and Messi's effort from the rebound being cleared off the line.
Maradona made one change at halftime, bringing on striker Sergio Aguero for winger Maxi Rodriguez, but Argentina's tactics of trying to short-pass their way through the middle of the packed Brazil defence remained unchanged.
When Argentina did score it was with a surprise shot from outside the box by Datolo, his second goal in two internationals after getting the third in the 3-2 friendly win in Russia last month.
But with Argentina pressing for an equalizer, Brazil made sure of victory two minutes later when Luis Fabiano brilliantly touched the ball over Andujar to finish off a quick counter-attack.
Substitute Diego Milito failed to put away a good chance for Argentina when he gave Julio Cesar time to come out and block his shot after being set up by Messi.

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- FEEL - THE MAJOR FITNESS COMPONENT

FEEL

The major component of my personal training philosophy can best summarized by the word "Feel".

Walk into any gym in the world and you will see someone slinging a barbell around, performing a curl without the faintest idea of what he is doing. He is just trying to have as much weight as possible, grunting and groaning, giving himself a hernia trying to get the weight up. Basically the whole point of working out is "muscular contraction",. That's the secret. "If you don't feel the muscle, you can't grow the muscle. "Feeling the contraction is one of the most important aspects of training. That's why I instruct my beginning clients to perform rehearsal workouts (using extremely light weights, perfect slow motion form and high reps) to open up the muscle-mind pathways and foster and awareness of muscle-contraction point. You must avoid thinking of weights as either heavy or light. Heavy versus light is a false dichotomy that leaves many trainers feeling dismissive and that cause them to adopt a program lacking in at least one important respect - "properly applied, every poundage has a use."If you think heavy weight training is the only way to work with muscles, you are dead wrong. In fact, periods of light weight training along with moderate and heavy workouts can help bring about dramatic changes in your physique. Light training can be tough, physically as well as mentally. The key to developing the mind-muscle link is focus. To pick up a 25 pound dumbbell and do a concentration curl is easy, yet it is entirely different thing to pick up same 25 pounds and keeping your arm in the optional plane of motion and not cheating, force the biceps to work hard through the entire range of motion and make each rep a powerful peak contraction. Always remember: Balance, Variety, and Feel with the techniques and supervision I will be giving you is the way to get there: "The most proportional and perfectly shape of your body."
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- VARIETY - AN IMPORTANT FITNESS COMPONENT

VARIETY

First of all, variety refers to the need to incorporate other things into our lives besides working out, our mental processes need more than one kind of stimulation.

Now, in the gym, variety applies in a couple of other ways. First, exercises themselves should be substituted for each other frequently.

The body thrives on change and diversity. Typically, it takes all about three workouts for the body to become totally familiar with the routine, so those who incorporate liberal substitutions will progress far faster.

Motivation to keep going to the gym and keep training with vision and enthusiasm is vital. If or perform the same old routine week after week, month after month, you have nothing to look forward to.

Every exercise we perform hits the body in a different aspect to every muscle group. By changing an angle of a bench, or steering our weight through a different arc, you can stimulate new areas into growth. A whole new see of fibers are stimulated when you change the order and the selection of exercises. It's when your don't change things around that you develop the basic body, the king that power lifters have - good bulk but very little symmetry or separation.

Over the years I've developed an armory of exercises for each body part, tried and tested movements that I consider to be of the best quality. These are, literally hundreds of weight training exercises, but our personal armory should consist of three or four exercises for each day. So the next time you work on that areas will make a new selection. Sometimes only angles change, an other times the exercises will change drastically.

Training with the same exercises for weeks, months, you are depriving our muscles of being hit from a large variety of angles.

I also stress the variety in talking about the number of reps. For the most part, we will training with a range of 6 to 24 reps, but keep in mind that stretching and contracting are more important than heaving or bouncing.
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- BALANCE: one of the main Fitness components

Working out is just a slice of life, after all, there are other pursuits, pastimes and such. I believe if a thing is worth doing it is worth doing well. The following are three main components to my training philosophy, they are going to be very helpfull during the training days. Here goes the first one:

BALANCE

To reach our goals we need balance on almost everything in this life.

Here, lets talk about what refers to physique itself. How your arms compare to your chest? Are you legs undeveloped in relation to your torso? It is common for beginners especially when they train by themselves, to ignore the legs and just train the upper body and arms. Lets face it, leg work is tough, squating up and down with a weight on our back is okay for the first four reps, but the last ones are really hard. When you have an underdeveloped area, or a body part that is not responding well to training you have to put more thought into building up that area. I always say that we have to fall in love with our weak area, dwelling on it to such an extent that we build a whole new motivation to bring it up to par. Merely performing a couple of extra exercises for an undeveloped body part will not get the job done. Some decades ago body symmetry and proportion didn't figure highly. The main concerns were to be big and cut resulting in a freaky look with thirty five inch thighs and shoulders looking like mountains. Maximum size can still be desired, but so too is symmetry. I will train in line that gives you what the human body should look like. I train my clients in a balanced fashion to achieve a balanced physique.

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- ARGENTINA x BRAZIL - SATURDAY! WORLD CUP QUALIFIER

It can be a good one!

Argentina faces Brazil for the 2010 FIFA World Cup Qualifier on September, 05, 2009
Diego Maradona says that he is not contemplating defeat ahead of his Argentina side facing arch-rivals Brazil in next month's pivotal 2010 FIFA World Cup South Africa™ qualifier. With four games to go in the South American Zone, Argentina are lying fourth in the last automatic qualifying spot for South Africa, with 22 points, five behind leaders Brazil. Chile and Paraguay are in second and third respectively. Despite that precarious position, Maradona was in positive mood today, telling a press conference in Rosario where the 5 September tie is being held: "I'm only thinking of victory, I'm not considering defeat. "Honours were shared with a goalless draw in the two countries' first meeting on the road to South Africa in Belo Horizonte in June last year. However, this time Maradona believes the outcome will be different. "We're hungrier than Brazil," insisted the Argentine football legend, who this month was forced to dismiss reports linking him to the manager's job at English Premier League side Portsmouth. Maradona, who took over as Argentina boss in November 2008, spoke in reverential terms of Dunga's Brazilian side, which in June successfully defended their FIFA Confederations Cup title. "The entire Brazil team makes me scared, " he admitted. "They have a fantastic side but the best players must be Kaka and Robinho. I have the utmost respect for Carlos Dunga, he organises things very well." He concluded by issuing a rallying cry to his team who had to come from behind to edge Russia 3-2 in a warm-up to the Brazil clash last week in Moscow. "We are all Argentinians and we're going to be coming up against our biggest rivals. We have to remain united, otherwise Brazil can do us great harm." After Brazil, Argentina face another awkward assignment against the Paraguayans on 9 September, with the two-time world champions' remaining two qualifiers against bottom-of-the-table Peru and sixth-placed Uruguay in October.
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