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Are you hitting your HIIT Heart Rate zone?

Heart RateMetafit HR Training Zone – what is it & how to calculate it.

HEART RATE (HR) & INTENSITY – after a recent metafit session we had a little discussion about heart rate – what is the ideal HIIT or metafit HR training zone, how do you calculate Max HR and then training zones, my HR says xyz, is that good? etc – which prompted me to write this post. As lots of you have Fitbits or Garmins and the like with HR monitors built in – you may as well put them to good use! Here’s a little Heart Rate & Intensity 101…let’s put those fancy wrist adornments to work!

HEART RATE (HR) – the number of times your heart beats in a time period – we usually use a minute – and the unit of measure is BPM (beats per minute). With exercise your HR elevates as the heart works harder and beats faster to pump more blood around the body, to fuel the working muscles with oxygenated blood and remove waste products.

INTENSITY – this is a measure of how hard the body is working whilst exercising. Rate of Perceived Exertion (PRE) is the subjective scale you apply to measure intensity – for example going for a walk is probably a 2-3 out of 10 on a scale of 1 (super easy) to 10 (about to die hard!). HR is a measure of exercise intensity. The higher the HR or beats per minute, the higher the intensity or harder you are working.

MAXIMUM HEART RATE – This is the maximum your heart rate will reach during maximum physical exertion – beyond this you may run into problems. This number differs across age groups, physical fitness and genetics. For example a highly trained 45 year old will have a higher max HR to an untrained 45 year old. The standard formula for calculating Max HR is:

220 – your age = Max HR

Once you know your Max HR, you can then calculate the heart rate zones you should be working within to achieve the desired fitness outcomes of your training.

METAFIT HR TRAINING ZONE & INTENSITY – the ideal heart rate zone to be working within to get the most out of a metafit session is 80-85%. This is high when compared to moderate intensity endurance training, but that is why its called HIIT (HIGH INTENSITY interval training). Let’s use me as an example, my metafit HR training zone is:

220 – 45 (age) = 175 (my Max HR)
175 x 80% = 140
175 x 85% = 148.75
Metafit training zone: 140-150BPM

So, get the calculator out, calculate your Max HR and then your metafit training zone. Next time you do a session and you have your HR monitor on – keep an eye on it during the session and see if your perceived rate of exertion matches the actual HR you are working at.
I’d love to hear how you go – does your mind say you are working harder than your heart OR vice versa?

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Spring into September

 

3-steps to spring into September

Spring into September

Spring…a time for new beginnings, a fresh start, a clean slate, a new wardrobe! Yes, we can (finally) leave winter behind and say a cheery Hello to longer days, brighter sunshine, and bare legs…well eventually (hopefully)!

So, just as a good spring clean for the house is on the to do list, I’ve also put together a little 3-step “spring into September” challenge. Not one of those nasty physical challenges that has you doing a gazillion burpees by the end of the month. This one has more of a recalibration feel to it…a shedding of the winter woollies and getting your butt into gear before we start singing Christmas carols and talking New Years resolutions.

3-steps to “spring into September”

  1. Move Daily

OK, so I know we all move daily – but I’m talking the type of movement that takes you further than the couch, fridge, office & car. MOVE for about 20 minutes a day – walk, swim, jog, ride, play tennis, play with the kids down the park, walk to school pick-up, try yoga or pilates – JUST MOVE.

  1. Eat Real Food

When trying to come up with a cool catchy phrase I couldn’t think of anything else but this. If you’ve been following me for a while, you’ll know I don’t subscribe to any fad diets, I just eat & promote wholesome, tasty, nutritious REAL food and keep it simple.

Here’s a few examples:

  • Home-made pizza over take away pizza – you get to choose your own toppings and its probably cheaper
  • 1 or 2 pieces of fresh fruit instead of a Boost Juice – definitely cheaper, will fill you up and give you an extra 10 -minutes in your day as you don’t have to wait in a queue
  • Salad & protein for dinner – so simple its ridiculous. Throw together a combination of anything you have in the crisper or pick up a few bits on the way home, add some feta, drizzle over some olive oil & freshly ground pepper and you have a salad. Serve that with a piece of steak, chicken or fish and you have just about the perfect balance of macro & micro-nutrients on your plate.
  • Eggs – cooked how you like, served with what you like, a complete meal in under 10 mins

  1. Connect socially

Social interactions and relationships are vitally important to our emotional and mental health & well-being. By connect I don’t mean via social media or electronically. I mean REALLY CONNECT – pick-up the phone and call a friend. And just talk. Make time to meet for coffee or lunch or breakfast or dinner. Go and visit your parents, grandparents, elderly relatives. Walk across the road and say Hi to a neighbour. Put screen devices (large & small) away/off at meal times and connect as a couple/family. Plan date nights with your partner, and girls/boys nights with your friends. Sounds like a fun month ahead!

 

So there you have it. It’s a tough challenge (!) but if you stick with it, you will be skipping and hopefully smiling into October.

Have fun

HB&S icons-19_web

 

Jac xx

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HIIT Workout for @ home or hotel

The latest DIY HIIT workout for @ home or the hotel room

One of the (many) brilliant things about HIIT bodyweight training is that a workout can be done anywhere at anytime – all you need is a little space, a clock with stopwatch or interval timer app, and a little self starter attitude.

The latest workout attached will take no more than 15 minutes including a warm-up!

So, what are you waiting for HIIT IT!IMG_0316.CR2

Hotel HIIT Workout #4

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Metafit for mums to be

Ok, so you’ve heard that Metafit is suitable for all thanks to the adaptability of the exercises – but what about for the pregnant client? A qualified Metafit coach can regress or progress each exercise to suit their client’s level of fitness, range of mobility – particularly if limited due to pre-existing conditions, and strength. The normal path is that we start with the regression and then progress as the client’s fitness and strength improves, but with a pregnant client this moves in the opposite direction.

“Pregnancy and Metafit- you wouldn’t think that they go together, but after support from my obstetrician and trainer Jacqui I have found metafit to be something that I look forward to as part of my regular routine.

Initially I was sceptical in thinking that I would be able to continue as I started to grow; thinking that Metafit would become less effective.  But as I am nearing the end of my pregnancy I have actually found my strength to increase and my control of each exercise improve as I strive to have the correct technique. My favourite part of Metafit is the endorphin rush after the final countdown on the finisher from Mr Metafit!

Thank you to Jacqui for reigniting my passion for exercise and I know if this baby can’t sleep it will be because it is missing the feel of burpees and squats!” Marie, Glen Iris

Let’s consider exercise during pregnancy. Physical activity and reproduction are normal parts of life. Pregnancy is a normal physiological state – ok so not all women have “normal” pregnancies (me being one of them!) – but the female species has been designed to conceive, grow and deliver a baby. Combining regular exercise and pregnancy for normal healthy women appears to benefit both the mother and baby in many ways:

  • Improve maternal fitness
  • Restrict weight gain without compromising fetal growth
  • Hasten postpartum recovery
  • Reduce risk of developing gestational diabetes
  • Improve self esteem and mental well being

Risks? Currently there are no known adverse risks to a pregnant woman or the developing fetus that are linked with participating in physical activity. However, as pregnancy progresses, the body goes through significant changes such as increased looseness of joints, changes in centre of gravity and an increased resting heart rate. Therefore, modifications to any exercise program need to be considered as the pregnancy continues.

Considerations – while most forms of exercise are safe, there are some general cautions:

  • Avoid raising body temp too high – interestingly adequate hydration, regular exercise and pregnancy combined can all improve a woman’s capacity to dissipate heat.
  • Don’t exercise to the point of exhaustion
  • Avoid exercise if ill or you really don’t have the energy – listen to your body to avoid depleting precious energy reserves
  • Don’t increase the intensity of your exercise whilst pregnant – pregnancy is not a time to try and set a new PB or reach peak fitness!
  • PELVIC FLOOR health is vital. As pregnancy progresses and the pelvic floor muscles come under greater load and stretch, reduce impact to reduce strain on pelvic floor.

METAFIT & the mum to be

In its purest form, Metafit is high intesntiy interval training (HIIT) – pushing yourself to work at 85% max heart rate. It is also bodyweight training, using functional whole body exercises that work joints and muscles through their full range of mobility.

So for a pregnant client, we regress Metafit – reduce the intensity, reduce the impact, modify exercises to accommodate the changes in centre of gravity and of course being prone/supine. Although not really a HIIT session in later pregnancy, Metafit is still a very useful program for the pregnant client as she is completing weight-bearing exercises, working aerobically, and exercising under the supervision of a qualified fitness professional. Effective, efficient, functional training.

Ultimately, exercising whilst pregnant is a personal choice often determined by the health of mother, baby and progression of the pregnancy. Doing any physical activity is better than none. Listen to your body – if it likes what you are doing, keep doing it. If it tells you to slow down, slow down. When in doubt, seek the help of a professional. The goal is for a healthy mum to deliver a healthy bub!

Putting the spring in your step…..and a smile on your face – a little physical activity each day is good for your Heart Body & Soul.

 

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Make time to exercise and make time for #1 – YOU

“How do I make time to exercise when I’m so busy”?

Life is BUSY, and being BUSY is IN –  who has time to exercise? Running from one appointment to the next, working longer hours, being switched on 24/7 via social media and smartphones, cramming more into each day. It’s not surprising then that the number one reason (excuse) given for not exercising is lack of time – exercise is usually the first thing given away to make more time for being BUSY.

You can still be busy AND make time to exercise. All it takes is a little PLANNING, a change in your MINDSET to make EXERCISE A PRIORITY, and a COMMITMENT to do it. It’s really important that mum’s (and I’m one who struggled with this, even being an endorphin junkie) let go of the guilt associated with devoting and investing time in yourself. If you don’t look out for #1, no-one else will. Set an example, be a role model, make time for YOU.

Here are a few tips on how to make time to exercise and look after #1.

  1. PLAN YOUR WEEK – we all run to a daily timetable. Alarm goes, morning routine, work/kids/errands, meals, and evening routine, bed. Just as we timetable in appointments with doctors, tradesmen, hairdressers, etc, make a daily appointment with YOURSELF to exercise. Add it to your daily/weekly schedule FIRST and build your day/week around that time.

HINT: Book all your METAFIT sessions for the week on a Sunday night, put them in the diary and work around them. (Sneaky link HERE to book)

  1. WAKE UP & WORK-OUT – I’m an early bird so getting up before the family to exercise has never been too hard (although in mid winter when its dark and cold it can be a challenge). But when my 3 kids were young and all at home, early was the only chance I had to exercise without little people in tow. If you’re not a morning person, getting up early can be a challenge but you can retrain your body clock – just persist.

HINT: Heart Body & Soul has 6am sessions Mon, Wed, Fri. You’ll be back home by 6.45!

  1. EXERCISE ON MOST DAYS OF THE WEEK – I love MEATFIT and the whole HIIT principle, but its NOT something that should be done more than 3 times a week, BUT that doesn’t mean do nothing the other days of the week! On your off days try an activity that gets your heart rate elevated, gets your body moving, lifting, and stretching. Tennis, swimming, running, a strength training session, or one of my favourites yoga – all great options that get you moving.
  2. LISTEN TO YOUR BODY – Some weeks you’ll be more tired, sore, maybe feel a head-cold coming on. Learn to listen to the messages your body is giving you and modify the planned exercise session accordingly. Maybe you had planned to do METAFIT but you aren’t feeling 100%, go for a walk instead and try METAIT the next day. Still plan for time to exercise, just change the activity to fit with your body’s message.
  3. SLEEP – probably THE most important part of your day. Without quality sleep we fail to function and thrive. Whilst the body is at rest it works to repair, restore, regenerate and absorb all that you have put it through whilst awake. Without rest the body is in a constant state of stress, and we all know what too much stress can do. Set a regular bedtime, SWITCH OFF mentally, electronically, and physically and rest. (Just set the alarm to wake up early before you fall asleep!!)

Do you have any tips on how to fit exercise and time for you into a busy schedule?

 

 

 

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DIY HIIT Workout #5

TABATA – 4-16mins of HIIT

Tabata – is the name given to an exercise protocol developed by Prof. Izumi Tabata in a study he completed using Olympic speedskaters in 1996. The protocol is a version of HIIT (High Intensity Interval Training), 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated for 4 minutes. The basics of this protocol are used in a variety of HIIT sessions, but in its purest form participants work at 150% Max HR for 4 mins total!

In this DIY workout YOU can be the coach – you get to choose how many Tabtata sets AND which sets to do. Each set is 4 minutes duration, alternating between 2 different exercises – 20 sec on A, 10 sec rest, 20 sec on B, 10 sec rest REPEAT.

As with all HIIT sessions, a thorough warm-up is essential, as is working HARD in each interval – you need to be huffing and puffing, NO PACING and GREAT TECHNIQUE. Exercise descriptions follow and the exercise basics can be found here

Warm-up:

Arm circles – back/forwards

Leg Swings – fwd & back, side to side

Trunk rotations

10 Body weight squats

5 Push-ups from knees

Jog on spot – butt kicks 15 sec, high knees 15 sec, sprint 15 sec – x 3 each

Main HIIT set:

TABATA – 20 sec work/10 sec x 8 = 4 mins per set

20 sec on ex A, 10 sec rest, 20 sec on ex B, 10 sec rest – REPEAT

30 sec rest in between sets

Set 1 A. Sliders/Skater B. Mt Climbers
Set 2 A. 2-step dash B. Crucifix plank
Set 3 A. Burpees B. No-wall sit
Set 4 A. Sprint B. Split hand push-ups


Sliders/Skaters – Lower into squat position, step sideways keeping weight in heels and butt back, bring feet together, step to other side, feet together. Repeat. Stay low, head & chest up. 

Mt Climbers – In plank position (shoulders over wrists, heels over toes), bring one knee up to chest, return to plank position, repeat other side.

2-Step Dash – Run forward 2 steps, touch flat palm to ground, run back to steps, flat palm to ground. Bend at knees to keep butt down, squeeze butt to stand up, use arms in run phase.

Crucifix plank – wide arm plank, feet together, squeeze shoulder blades together

Burpees – old fashioned burpee. Hands on ground, jump feet back to plank position, jump feet in to hands, stand/jump up explosively with arms raised overhead. Repeat.

Split hand push-ups – One hand forward, one hand in normal push-up position, push-up, change hand position, repeat. From knees alternative.

Sprint – sprint on spot, high knees, pump arms

No-Wall Sit – Hold static squat for 20 sec. Butt back, weight in heels, head & chest up.

 

Cool Down:

Static stretches that target quads, hamstrings, hips, groin, lower back

 

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13 Unexpected Benefits of Exercise

Why name a fitness business “Heart Body & Soul”? Because to me, exercise is more than skin deep, it is a way of nourishing your physical body, emotional well-being, and mental health, whilst energising and enlivening your “Heart Body & Soul”.

Most people hit the gym or pound the pavement to improve cardiovascular health, build muscle, and of course work towards a trim, taut body, but working out has above-the-neck benefits, too. Regardless of age or fitness level studies show that making time for exercise provides some serious mental benefits. Get inspired to exercise by reading up on these unexpected ways that working out can benefit mental health, relationships, and lead to a healthier and happier life overall.

1. Reduce stress. Had a rough day at the office? Take a walk or head to the gym for a quick workout. One of the most common mental benefits of exercise is stress relief. Working up a sweat can help manage physical and mental stress. Exercise also increases concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress. So go ahead and get sweaty — working out can reduce stress and boost the body’s ability to deal with existing mental tension. Win-win!

2. Boost happy chemicals. Huffing & puffing through a 30 minute METAFIT session can be tough, but it’s worth the effort! Exercise releases endorphins, which create feelings of happiness and euphoria. Studies have shown that exercise can even alleviate symptoms among the clinically depressed. For this reason, doctors recommend that people suffering from depression or anxiety (or those who are just feeling blue) pencil in plenty of exercise. In some cases, exercise can be just as effective as antidepressant pills in treating depression. Getting a happy buzz from working out for just 30 minutes a few times a week can instantly boost overall mood.

3. Improve self-confidence. On a very basic level, physical fitness can boost self-esteem and improve positive self-image. Regardless of weight, size, gender, or age, exercise can quickly elevate a person’s perception of his or her attractiveness, that is, self-worth.

4. Enjoy the great outdoors. For an extra boost of self-love, take that workout outside. Exercising in the great outdoors can increase self-esteem even more. Find an outdoor workout that fits your style, whether it’s cycling, tennis, or just a jog in the park. Plus, all that Vitamin D acquired from soaking up the sun (while wearing sunscreen, of course!) can lessen the likelihood of experiencing depressive symptoms. Why book an expensive beauty treatment when a little fresh air and sunshine (and exercise) can work wonders for self-confidence and happiness?

5. Prevent cognitive decline. It’s unpleasant, but it’s true — as we get older, our brains get a little… hazy. As aging and degenerative diseases like Alzheimer’s kill off brain cells, the brain actually shrinks, losing many important brain functions in the process. While exercise and a healthy diet can’t “cure” Alzheimer’s, they can help shore up the brain against cognitive decline that begins after age 45. Working out, especially between age 25 and 45, boosts the chemicals in the brain that support and prevent degeneration of the hippocampus, an important part of the brain for memory and learning.

6. Alleviate anxiety. Quick Q&A: Which is better at relieving anxiety — a warm bubble bath or a 20-minute jog? You might be surprised at the answer. The warm and fuzzy chemicals that are released during and after exercise can help people with anxiety disorders calm down. Moderate-to-high intensity aerobic exercise (METAFIT, anyone?) can reduce anxiety sensitivity. And we thought HIIT was just a good way to burn calories!

7. Boost brainpower. Various studies on mice and men have shown that cardiovascular exercise can create new brain cells (neurogenesis) and improve overall brain performance. Studies suggest that a tough workout increases levels of a brain-derived protein (known as BDNF) in the body, believed to help with decision making, higher thinking, and learning.

8. Sharpen memory. Regular physical activity boosts memory and ability to learn new things. Getting sweaty increases production of cells in the hippocampus responsible for memory and learning. For this reason, research has linked children’s brain development with level of physical fitness (more reason to get kids off iDevices & playing outdoors!). But exercise-based brainpower isn’t just for kids. Even if it’s not as fun as a game of Dodgeball, working out can boost memory among grown-ups, too. A study showed that running sprints improved vocabulary retention among healthy adults.

9. Help control addiction. The brain releases dopamine, the “reward chemical” in response to any form of pleasure, be that exercise, drugs, alcohol, or food. Unfortunately, some people become addicted to dopamine and dependent on the substances that produce it, like drugs or alcohol (and more rarely, food). On the bright side, exercise can help in addiction recovery. Short exercise sessions can also effectively distract drug or alcohol addicts, making them de-prioritize cravings (at least in the short term). Working out when on the wagon has other benefits, too. Alcohol abuse disrupts many body processes, including circadian rhythms. As a result, alcoholics find they can’t fall asleep (or stay asleep) without drinking. Exercise can help reboot the body clock, helping people hit the hay at the right time.

10. Increase relaxation. Ever been guilty of a nanna nap after a long run or metafit session? For some, a moderate workout can be the equivalent of a sleeping pill, even for people with insomnia. Moving around five to six hours before bedtime raises the body’s core temperature. When the body temp drops back to normal a few hours later, it signals the body that it’s time to sleep.

11. Get more done. Feeling uninspired at work? The solution might be just a short walk or jog away. Research shows that workers who take time for exercise on a regular basis are more productive and have more energy than their more sedentary peers. While busy schedules can make it tough to squeeze in a gym session in the middle of the day, some experts believe that midday is the ideal time for a workout due to the body’s circadian rhythms.

12. Tap into creativity. Most people end a tough workout with a hot shower, but maybe we should be breaking out the colored pencils instead. A heart-pumping gym session can boost creativity for up to 2 hours afterwards. Supercharge post-workout inspiration by exercising outdoors and interacting with nature (see benefit #4). Next time you need a burst of creative thinking, lace up the runners for a long walk or run to refresh the body and the brain at the same time.

13. Inspire others. Whether it’s a lunch-time game of soccer, a group metafit session, or just a run with a friend, exercise rarely happens in a bubble. And that’s good news for all of us. Studies show that most people perform better on aerobic tests when paired up with a workout buddy. Be it inspiration or good old-fashioned competition, nobody wants to let the other person down. In fact, being part of a team is so powerful that it can actually raise athletes’ tolerances for pain. Even fitness beginners can inspire each other to push harder during a sweat session, so find a workout buddy and get moving!

Exercise can have positive effects far beyond the gym (or metafit session). Gaining self-confidence, getting out of a rut, and even thinking smarter are some of the motivations to take time for exercise on a regular basis.

 

 

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Add pelvic floor exercises to your daily “To Do” List – Not TENA to your shopping list!

This is a workout with a difference – this is one workout that ALL women should do DAILY. Please don’t resign yourself to adding a pack or two of “TENA” to your shopping list – act now!

Urinary incontinence (poor bladder control) is a common condition (up to 37% of Australian women*) that is commonly associated with pregnancy, childbirth, menopause or a range of conditions such as asthma, diabetes or arthritis.

Poor bladder control can range from the occasional leak when you laugh, cough or exercise to the complete inability to control your bladder. Other symptoms you may experience include the constant need to urgently or frequently visit the toilet, associated with “accidents”.

The most common problem and cause of poor bladder control are weak or too loose pelvic floor muscles, largely due to pregnancy and childbirth. However, they can be successfully strengthened with pelvic floor muscle training.

What can make these muscles too loose?

  • Pregnancy and childbirth – evidence suggests that problems can start during pregnancy, not just after birth. Do you tick any of these boxes? Women who have had multiple births, instrumental births (eg. Forceps delivery), severe tearing or large babies (4kg+) are at greater risk of pelvic floor muscle damage
  • Straining on the toilet
  • Chronic coughing – asthma, bronchitis or smokers cough
  • Heavy lifting – can create pressure on the pelvic floor and ultimately lead to prolapse
  • High impact exercise
  • Age – pelvic floor muscles tend to get weaker with increasing age
  • Obesity

In almost all cases it is possible to gain control over the pelvic floor muscles and train them to do their job well.

THE Daily Workout

The Continence Foundation of Australia provides lots of excellent information relating to Pelvic Floor exercises. Here is their description of how to activate your pelvic floor muscles and perform a muscular contraction. You can do this whilst sitting, lying or standing.

“Imagine letting go like you would to pass urine or to pass wind. Let your tummy muscles hang loose too. See if you can squeeze in and hold the muscles inside the pelvis while you breathe. Nothing above the belly button should tighten or tense. Some tensing and flattening of the lower part of the abdominal wall will happen. This is not a problem, as this part of the tummy works together with the pelvic floor muscles.

After a contraction it is important to relax the muscles. This will allow your muscles to recover from the previous contraction and prepare for the next contraction.

It is common to try too hard and have too many outside muscles tighten. This is an internal exercise and correct technique is vital.

If you have mastered the art of contracting your pelvic floor muscles correctly, you can try holding the inward squeeze for longer (up to 10 seconds) before relaxing. Make sure you can breathe easily while you squeeze.

If you can do this exercise, repeat it up to 10 times, but only as long as you can do it with perfect technique while breathing quietly and keeping everything above the belly button relaxed. This can be done more often during the day to improve control.“

If you are or have experienced bladder problems and a DIY approach to exercises hasn’t helped, I would highly recommend seeing a specialist Women’s Health Physiotherapist. For further information on this topic and a listing of Physio’s in your area, please have a look at the Continence Foundation of Australia website.

 

* Australian Institute of Health and Welfare, 2006

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Metafit is Functional Fitness

Metafit is Functional Fitness

Functional fitness exercises train your muscles to help you do everyday activities safely and efficiently.

Do you live to exercise? Unless you’re an elite athlete, or have an endorphin addiction (like me!), you probably answered no to that question. Most people, in fact, would say they exercise to improve their quality of life. And that’s the focus of functional fitness.

Functional fitness exercises are designed to train and develop your muscles to make it easier and safer to perform everyday activities, such as carrying groceries, playing a game of basketball with the kids, or working in the garden. Functional fitness exercises train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work, or in sports.

Common movement patterns include – push, pull, bend to extend, squat, single leg and twist actions. While using various muscles in the upper and lower body at the same time, functional fitness exercises also emphasise core stability. For example, a squat is a functional exercise because it trains the muscles used when you rise up and down from a seated position, or pick up low objects. By training your muscles to work the way they do in everyday tasks, you prepare your body to perform well in a variety of common situations.

METAFIT™ is functional exercise at high intensity. Our qualified coaches are taught how to perfect technique and adapt exercise in order to provide a controlled and safe training environment. The more METAFIT™ you do, the stronger, fitter and more functional you’ll become. Adapted from Metafit Australia post.

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