We did it! Week One of Spring 2016 Boot Camp is in the bag. There were challenges along the way as we worked muscles that we didn’t know we had and pushed our cardio to the limits. We left Thursday evening with sore muscles, sweaty faces and grass stained knees but also with a sense of accomplishment and pride at the work we’d done.
Week One taught us where we are, how much we can do and to look forward to everything we can become.
Week Two…here we come!
The “Skinny” on Weight Loss
Successful weight loss is more than just watching your calories. While it is true that you will not lose weight if you consume more calories than you burn, successful weight loss can be really complicated.
Other factors that affect weight loss are as follows:
Metabolism: This is a chemical process that gives your body energy and sustains life. Once you take in food, your body breaks this food down and converts it into energy for everything from thinking to moving. The thyroid gland contains hormones that serve as a master controller for how successfully you burn your body’s fuel (food intake).
- Low levels of thyroid hormones will decrease your metabolism and make it difficult to lose weight.
- Imbalances in your thyroid hormones are typically found with routine blood tests from your physician.
- Other vitamins and nutrients that affect your metabolism are Chromium, Zinc and Iodine.
Genetics: There is a certain percentage of the population that will experience easier or more difficult attempts in weight control based on genetics. This can range from your body type and weight distribution to body size.
Medications: Some medications are known to influence how your body controls weight. This may require more vitamins and nutrients than others.
Lifestyle: Your attitude towards eating and exercise can greatly affect weight management.
*One Wellness Place provides a variety of vitamins and supplements that can help you achieve your weight goals. From body cleansing to ensuring adequate vitamin intake, we have what you need to succeed!
This intense 6 week fitness program is designed to create total mind, body and spirit well being for you through hard work, motivation and nutritional counseling. Sunrise and evening classes are available as well as stroller classes for new moms!
Monday thru Thursday, April 4 – May 16, 2016
6:30am-7:30am Sunrise Class
9:30am-10:30am or 11:30am-12:30pm New Mommy Stroller Class
6:30pm-7:30pm Evening Class
When it’s nice out, training on the banks of the Arkansas River can be a beautiful thing! Here’s the catch…it just looks that way. When I hit the river at 0745 it was all kinds of uncomfortable and cold. Wind blowing and the whole shabang. “I’d rather be a lil uncomfortable while getting better, than sit comfortably wondering how much better I could be.”#denmarkfitness
Exercise, whether it is running, swimming, weight lifting or simply walking, burns calories and contributes to weight loss.
How to Exercise
It is important to check with your physician to make sure that you are healthy enough for physical activity before beginning any exercise routine.
One Wellness Place recommends exercising for at least 30 – 45 minutes three to four days a week.
Exercising can be a variety of activities from walking, jogging, swimming, boot camps and more. The type of physical activity is not important, but the length and intensity of the workout is. We recommend you exercise at 60% of your max heart rate for 30 – 45 minutes three to four days a week.
Many people make the mistake of thinking that you have to push yourself to the max in order to lose weight. This is actually very far from the truth. Our bodies LOVE to convert sugar (glucose) into energy; however, our bodies can also use fat for energy as well. When we exercise at a high level (70 – 100%) of our max heart rate, our bodies begin to release glucose from our liver to keep up, this results in a reduction of fat calories burned.
Exercise Level Max HR %
Light Exercise – Healthy Heart 50 – 60%
Weight Loss – Fat Burn 60 – 70%
Aerobic – Increase Stamina & Energy 70 – 80%
Muscle Building & Athletic Training 80 – 90%
Elite Athlete Training & Endurance 90 – 100%
So how do you determine your heart rate?
It’s easy. Simply place your index and middle finger on the inside of your wrist or on the underside of your neck, just beneath the jaw bone and feel for a pulse.
Once you have found the pulse – count how many beats occur in 6 seconds, then add a zero at the end of that number. This is your heart rate for that time period.
For example, if you are 45 years old and your exercise is walking for the day you should measure your heart rate 10 minutes into your walk. You want the number of beats to be anywhere from 10 – 11 which corresponds to 100 – 110 beats per minute.
Once again, we are talking about slight lifestyle modifications. Many people are intimidated when they go to the gym and they see a person on the machine or workout bench next to them running very fast, lifting a lot of weight….basically exercising at 80 – 90 % of their max heart rate. That is fine for them; they may be elite athletes or training for some type of competition, but for fat burn and weight loss you don’t have to exercise that hard.
So walk briskly for 45 minutes get your heart rate up and watch the fat burn away.
The 6 Second HR Chart makes it easy to see what your HR should be at a given exercise routine.
In closing, remember that you must reduce the amount of calories that you consume and increase the amount of calories that you burn in order to lose weight. Subtle changes like replace your current beverage with water throughout the day or having the vegetables instead of the loaded baked potatoes can save you hundreds of calories throughout the day.
Remember, do not be afraid of exercise. You don’t have to sprint a marathon to lose weight. Get your heart rate in the fat burning zone and burn those calories.