Pump Up Your Heart Smarts

Increase your heart smarts with info on how exercise impacts your heart, how to measure fitness via heart rate, and top cardio concerns fitness pros should know.

How it Works



Your heart weighs only about 10 ounces and is roughly the size of an adult fist. This four chamber, centrally located pump pushes five to six quarts of blood, per minute, throughout your body.

• Each heartbeat is initiated by a specialized area called the sinoatrial node (SA node) in the heart’s upper right chamber. The SA node is often called the pacemaker (or primary pacemaker) of the heart, triggering electrical impulses that squeeze this part of the heart slightly earlier than the rest of the heart, forcing blood into the lower chambers for each beat.

• When you exercise, your muscles require more oxygen and nutrients, at a quicker rate, to fuel contractions. Your heart will beat faster to deliver more blood to meet this demand. In addition, the arterioles (smaller blood vessels leading from the arteries to the capillaries) serving the exercising muscles dilate to accommodate the increased flow. As these vessels open, other arterioles constrict in less active parts of your body, including your digestive system, skin, and the skeletal muscles you’re not using.

• Exercise makes your heart stronger. A stronger heart pumps blood more easily throughout this entire process, keeping blood pressure healthy or reducing blood pressure that’s too high. It can also improve circulation, lower heart disease risk, improve blood cholesterol levels, and lower resting heart rate.

Training with Heart



Heart rate is a good exercise-intensity gauge. Here are two ways to track heart rate to help improve and monitor fitness.

• Resting Rate Have a client record his or her resting pulse at the same time each day for about three days, and use the average to find what is normal. Then, use it to monitor recovery. If their resting heart rate starts to be consistently higher (or lower) than normal, they might be overtraining. Ask about other signs, like fatigue, and watch to see if performance is lagging. If so, it might be time for extra rest and recovery days.

• Recovery Rate Heart rate recovery (HRR) notes how much heart rate falls during the first minute after peak exercise—it’s a simple tool for measuring cardio fitness. The recovery rate for the average person is a drop of 15 to 25 beats per minute. Those who recover more quickly have a healthier heart. If a client’s heart rate decreases by just 12 beats (or fewer) in the first minute after exercise, you should have them visit their doctor before continuing to train.

Heart Disease Smarts



When working with a client who has heart disease (and whose doctor has given the OK for exercise), make sure the client:

• Fills out a complete pre-participation health screening (such as a PAR-Q) to share health history; if there are concerns, have a doctor sign off before training begins.

• Shares a list of medications so you can discuss how to deal with potential side effects

• Does an extended, gradual warm-up (and cool-down) of up to 20 minutes

• Exercises at a comfortable pace based on rate of perceived exertion (RPE)

• Avoids heavy lifting and breathes normally throughout the workout session

• Doesn’t over-grip weights or clench fists during exercise

• Performs exercises in a standing or seated position

• Progresses slowly

• Exercises with a buddy when not training with you

Big Heart, Big Problems?

An enlarged heart (or medically termed cardiomegaly,) usually refers to a heart that has been weakened or damaged and responds by enlarging (but without improving pumping ability). Many times this condition is associated with high blood pressure, coronary artery disease, heart valve disease, thyroid disorders, anemia and even pregnancy. But competitive athletes’ hearts, primarily endurance athletes, can become larger than normal—a condition referred to as athlete’s heart. This happens as the body adapts to regular, strenuous training and the walls of the heart become slightly thicker. In athletes, the changes are relatively small—the heart size is usually still considered to be within normal limits. When training is stopped, it reverses and the heart returns to normal size.

Slow Down My Quivering Heart

Another heart concern that we've been hearing a lot about is atrial fibrillation, commonly known as AFib.  In AFib, the SA node is no longer the primary pacemaker as other impulses are firing causing the artia to beat rapidly and irregularly, becoming ineffective in moving the blood to the ventricles. AFib is also associated with a 5-7 time higher stroke risk since the ineffective pumping can cause blood to pool and clot in the heart and travel to the brain.

CPR and AED – Lifesaving Skills All Should Have

Knowing how to perform CPR and how to use an automated external defibrillators (AED) is a skill we all need. Though rare, cardiac events during exercise can occur without warning, for young or old, in the gym or on the field, or anywhere for that matter. That’s why NASM requires trainers to earn and maintain certification in CPR and AED.

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How to Buy The Perfect Domain Name for Your Fitness Website

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Sleep Apnea Could Lower Aerobic Capacity, Study Finds

People with obstructive sleep apnea (OSA) already experience difficulty in getting a good night’s rest, but they may also tend to take in less oxygen during waking activities such as exercise, a new study has found.

Sleep apnea is a condition that causes the upper airway to become blocked by the soft tissue at the back of the throat during sleep. This results in irregular breathing manifested by symptoms such a snoring and gasping.

It’s known that people with sleep apnea are more likely to be overweight or obese, and therefore less fit aerobically and more prone to cardiovascular conditions such as heart disease. Cardiopulmonary exercise testing (CPET) is a commonly used tool for of heart disease, and a group of researchers noted “there is rising interest in using the procedure for cardiovascular risk stratification of patients with OSA.” Yet, not much is known about the relationship between OSA and exercise capacity. With that in mind, a group of researchers sought to look at the effectiveness of using a VO2max measurement to identify sleep apnea patients at increased risk for heart attack and stroke. This testing could be used to identify earlier, and therefore treat earlier, cases of sleep apnea among those most at risk of severe health complications.

That’s something the researchers sought to change by devising a test comparing the peak oxygen uptake (VO2max) between people with moderate to severe sleep apnea and those with mild – or no – sleep apnea.

To test their hypothesis that OSA is associated with impaired exercise capacity, the researchers followed 15 adults with moderate to severe obstructive sleep apnea and a comparison group of 19 adults with mild or no apnea. Participants pedaled a stationary bike at progressively greater resistance levels and were asked to continue to exhaustion.

The results showed that people with more severe cases of sleep apnea had poorer aerobic fitness as shown by VO2max than those in the comparison group, even if they were the same body size. The researchers found that, on average, those in the sleep apnea group scored 14 percent lower on a VO2 max measurement. Researchers were able to determine upon further analysis that the severity of sleep apnea alone accounted for just over 16 percent of this variability.

Although the study found an association between lower oxygen intake during exercise and sleep apnea, the researchers pointed out that it wasn’t designed show that sleep apnea was the definitive cause of the difference. The researchers said they believe that sleep apnea causes structural changes in muscle, thereby contributing to a more in efficient peak oxygen uptake, and they called for further study to evaluate the effectiveness of CPET for prognostic assessment of patients with OSA.

Reference:

1. Beitler, J. R., et al. "Obstructive Sleep Apnea Is Associated with Impaired Exercise Capacity: A Cross-Sectional Study." Journal of clinical sleep medicine: JCSM: official publication of the American Academy of Sleep Medicine (2014).

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Why Detox is Required for Homeostasis Pt. 1

The purpose of this article is two-fold, first to review the fact that we live in a toxic environment and that fat cells are used as a repository for toxins; second to understand the need for detoxification in order to sustain homeostasis, i.e. health.  One of the biggest misnomers is that an athlete who trains and burns thousands of calories on a daily basis can be indiscriminate on the calories they allow to enter their bodies, that is calories from hormone and antibiotic treated meats, food cooked in plastics, genetically modified foods and the like.  Such thinking will lead to cellular death and all disease begins at the cellular level. Remember Roy Jones’ (champion boxer) statement, ‘I will not let any bad thing enter my body’.   Therefore to follow are excerpts from my previous articles along with an understanding of the proper way to detox the body, leading the cellular heath and in turn to overall health.

Energy within the body, the ability to perform, to function, to live, where is its origin?  Biochemically it comes from Adenosine triphosphate (ATP).  Where is ATP manufactured?  It is manufactured within a cells organelle known as the mitochondria.  The manufacturing process within the mitochondria starts with the Citric Acid cycle, a complex biochemical production enzymes, election transport, substrates that generate Acetyl-CoA, the entry molecule for the Citric Acid cycle.  The biochemistry of the Citric Acid cycle is structured under oxidative phosphorylation, electron transport, chemiosmotic gradient, ATP synthase, beta oxidation.¹

The feeding of the Citric Acid Cycle is a basic, nutritional approach to ensuring that the components of energy production are available. The Citric Acid Cycle is dependent upon :

• Vitamins: B-1, B-2, B-3, B-5, C, D3, E


• Proteins:carnitine, Cysteine, Tryptophan, Glutamine, Histidine, Glutamic acid, Valine, Isoleucine, Methionine, Proline, Tyrosine, Phenylalanine, etc.


• Mineral: Iron, magnesium, Zinc, Phosphorus, Manganese, Sulfur, Potassium, Sodium, Selenium


• Nutrients: Lipoid Acid, CoEnzyme Q10, Alpha Ketogluterate¹

The energy production within the mitochondria becomes impaired if cell damage occurs.  Cellular damage originates with inflammation of the cells surface, which results from the exposure to xenobiotics, improper nutrition, oxidative stress.  When this happens, meaning low energy one is likely to jump start with an energy drink, which only compounds the problem and does not address the root cause of depleted energy.

Before presenting renowned detoxification protocols let’s have a refresher on my previous articles that defined xenobiotics and thebody’s defense mechanism to capture the toxicants.

The following is an excerpt from my article entitled, Challenges to a Healthy Life Style Causes – Exposure to Xenobiotics, Additives  to Foods, Side Effects of Pharmaceuticals²:

“Your body’s innate intelligence is designed to remove substances that are of no physiological worth. However, no two people are alike respective to symptom, cause or recovery.  Any symptom can be the manifestation of chemical sensitivity with any target organ being vulnerable.  Genetic polymorphism means we look different from each other on the outside; however, we are biochemically and genetically unique on the inside.  There is a genetic predisposition for some individuals for failure, based on the absence of necessary enzymes. For example, inborn errors like phenylkentonuria – the enzyme that is necessary to metabolize phenylalanine is missing, causing the amino acid to build up causing death.  Another example is the absence of aryl hydroxylase hydratase (AHH) causing the inability to detox debrisoquine (antimalarial drug) that leads to Parkinson disease.

In addition to inborn deficiencies to our enzyme network, there is enzyme depletion caused by continued exposure to toxins, commonly known as xenobiotics which are common to our food and environment. What is a xenobiotic?   A xenobiotic is a foreign chemical substance found within an organism that is not normally naturally produced by or expected to be present within that organism. Xenobiotics will engulf metabolic pathways containing necessary enzymes to detoxify the material.  Competition for these enzymes will lead to back up of toxins which in turn attack proteins and other enzymes, leading to cell death, followed by organ death, leading to system death and overall death. 

Enzyme deficiencies and/or depletion will lead to six (6) physiological stages that cascade with one another leading to disease. (1) Spreading Phenomenon means that individuals become reactive to xenobiotics that never before bothered them.  For example, brain fog resulting from exposure to pesticides. The allopathic community will treat brain fog while completely missing neurological and endocrine  damage related to the original exposure/dysfunction.  (2) Adaptation involves the endoplasmic reticulum. Within the cell membrane there is a chain of molecules known as Cytochrome P-450. These chemical groupings attach to the xenobiotics to increase size, polarity and solubility. This alteration of the xenobiotic will allow them to be dragged from the body through our excretory pathways.  However, this enzyme network will become depleted when the body is overwhelmed with continued exposure to xenobiotics, leading to a build up of toxins. (3) Certain toxins will cause enzyme induction which involves energy expenditure.  The need for more enzymes means that the body does not react as it first did causing a greater load of the toxin to exhibit the same symptom.  The increase in energy expenditure causes imbalances to homeostasis. In other words, there becomes a lack  of innate energy needed to carry out normal physiological functions. (4) De-adaptation is when xenobiotics will overwhelm the detox-enzymatic pathways.  Not completely metabolized, the xenobiotic will cause a  symptom that was never before elicited.  For example, glutathione is used in detoxification  and requires the amino acids cysteine and lysine.  Too much disappearance of glutathione with cysteine leads to reduction in taurine.  The disappearance of taurine is associated to recalcitrant conditions of inflammation, infection and heart problems.  (5) Bipolarity, which means the toxin will first cause stimulation, then depression.  For example, alcohol may lead to an excitement reaction, but when it is metabolized to the aldehyde depression occurs.  Finally, (6) the Switch Phenomenon that causes the physician to be stumped because upon exposure to the xenobiotic the affected target organ switches from one to another.  For example,  an asthmatic person developing cardiac abnormalities or irritable bowel syndrome (IBS), meaning one disease becomes active while the other is quiescent.

There are three (3) categories of substances that lead to physiologic impact: (1) work and environmental toxins, (2) food additives, such as preservatives, color and taste additives; and (3) pharmaceuticals.

Environmental toxicants include: plasticizers (TMA, Trimellic anhydride) which are complex antigens that impact the immune system; dry cleaning fluids that are cardio toxins; solvents which are associated with panic disorders; hydrocarbons (paint solvents, gasoline, and the like) that cause glomerulonephritis (inflammation of the kidney cortex); formaldehyde linked to fatigue and cancer; pesticides linked to brain fog (loss of concentration, poor memory, irritability and depression). 

The Department of Labor’s Occupational Safety and Health Administration and the Environmental Protection Agency establish safe exposure limits to chemicals found in the work place and environment, respectively. However, always inform your physician of your occupational and environmental histories.

In the category of food there is celiac disease linked to wheat intolerance (gluten); retinal degeneration linked to MSG (monosodium glutamate); milk may contain r[Bovine Growth Hormone] that causes hypochlorhydria; and/or one’s diet that includes the inappropriate combination of protein, carbohydrates and sugars, which will lead to fermentation of carbohydrates and putrefaction of proteins, causing catarrh to infiltrate the extracellular fluid. 

Regarding food additives, food manufacturers have added Advanced Glycation End Products (AGE) to foods, especially in the last 50 years as flavor enhancers and colorants to improve appearance. Biomolecules function through glycosylation which occurs at defined target molecule sites. However, glycation (non-enzyme glycosylation) is the result of sugar molecule, such as fructose or glucose bonding to a protein or lipid molecule without the controlling action of an enzyme.  Glycation can occur inside the body (endogenous Glycation) or outside the body (exogenous Glycation).  Glycation is a haphazard process that impairs the functioning of biomolecules. 

Exogenous Glycation may also be referred as dietary or preformed when sugars are cooked with proteins or fats at temperatures of 120^o C (~248^o F).  For example, glycation results when sugars are added to products such as french fries to enhance browning.  Glycation will contribute to the formation of acrylamide, a known carcinogen.  AGE contribute to inflammation, retinal dysfunction, cardiovascular disease, type II diabetes. Foods with significant browning, carmelization or with directly added AGEs are proinflammatory and disease initiating compounds. Examples include donuts, barbecued meats, cake and dark colored soda pop. 

Endogenous glycation occurs in the blood stream to a small proportion of absorbed simple sugars: glucose, fructose, and galactose.  Fructose and galactose have ten times the glycation activity of glucose.  AGEs are more reactive than the sugars they are derived from, and are implicated in many age-related chronic diseases such as:

• 
  

  Type I and II diabetes (beta cell damage)

  
  


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  Cardiovascular disease (endothelial, fibrinogen, and collagen are damaged)

  
  


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  Alzheimer’s (amyloidal proteins are side-products of reactions progressing to AGEs

  
  

When xenobiotics overwhelm certain detoxification pathways, then they cannot be handled in the original way designed for their detoxification.  What happens is that they are not completely metabolized.  In other words the individual may react to a chemical that never before bothered them.  When symptoms are suppressed by drugs the actual cause is not sought out, and the patient may develop other symptoms related to the original dysfunction.  The allopathic physician is thus baffled as one symptom is suppressed and a new symptom emerges, possibly related to a different target organ…In other words the physician begins to doubt motive or begins to suspect sanity of the patient.

Check back for Part 2!

Resources:

¹Dr. Jack Tips, Research paper # 8. Mitochondrial Biogenesis. 2012

²Brancato, DJ.  Challenges to a Healthy Life Style. Causes – Exposure to Xenobiotics, Additives to Foods, Side Effects of Pharmaceuticals.  NFPT Trainer Pulse, March 2015

³Brancato, DJ. The Body’s Protective Role Against Xenobiotics.  NFPT Trainer Pulse, May 2015.

⁴Lourie,B. Smith, R. Toxin, Toxout. St. Martin’s Press, N.Y., N.Y. 2013.  [Adapted from S. Genuis, “Elimination of Persistent Toxicants from the Human Body,” Human and Experimental Toxicology 30 (2011):3-18].

⁵ Colbert, Don. Toxic Relief, RestoreHealth and Energy through Fasting and Detoxification.Siloam Press, Lake Mary, FL. 2001.

⁶Walker, NW. Fresh Vegetable and Fruit Juices, What’s Missing in Your Body.  Norwalk Press, Prescott, AZ. Published annually since 1936.

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Carpe Momentum: Four Ways to Make the Most of New Year’s Resolutions

Gearing Up for Fiscal Success

The onset of January often marks a downward trend for many businesses. At a time when holiday spending fatigue sets in for consumers, retailers and service providers prepare to regroup and strategize for the coming year. But January is often the most lucrative month for the fitness industry. Holiday weight gain, stress and a determination to make a fresh start drive many individuals to commit to healthier lifestyle practices. As a fitness professional, you can seize the momentum of New Year’s resolutions and build your client base for a successful new year.

1. Be the Early Bird

While others are taking a breather from holiday madness, you can make the most of the collective mindset that fuels new year’s resolutions. The first weeks in January are when most potential clients are ready to take action. Now is the time to plan, set goals and hit the ground running. How much do you want to make this year, and how many client’s or sessions will it take to make that happen? Do the math, and map out a game plan that will propel you toward your goal. New clients gained in January can carry you well into the new year.

2. Get Your Message Out

Social media provides an inexpensive and effective platform to market yourself as a fitness professional. Create eye-catching memes and short video clips that inspire. Keep your audience in mind. Who is your target market, and what will spark them to like, share and follow your posts? If you work in a gym, show up early and stay late. Get out from behind the comfort zone of the trainers’ desk and talk to new members as they walk on the treadmill. Be on the lookout for members who seem lost, and provide free exercise guidance and advice. You never know who you will reach with a friendly, helpful and open approach.

3. Offer a Jump Start Special

Limited time offers for inexpensive sessions can be the ticket for attracting new clients who are still reeling from excess holiday spending. A great strategy is a buddy package, where two train for the price of one, sharing the same session. Or offer one month of free sessions when two additional months are purchased at the regular price. A discounted rate for mid-morning and mid-afternoon sessions can help you fill holes in your schedule, making your days more productive.

4. Build On Your Existing Success

Your existing client base can be a goldmine of referrals and testimonials. Offer them a free session when they introduce a new client, or when they sing your praises on social media. And don’t forget your former dropouts. Old clients who stopped training are often eager to regain the benefits lost after they quit. Get on the phone or send out an email blast and make them an offer they can’t refuse. They will be flattered that you remember them, and happy to hear what you have to offer!

Resources

While you’re busy plotting your business strategy for the new year, do not forget to include professional development and continuing education in your fiscal game plan. W.I.T.S. has dozens of quality course options to keep you up to date on the latest fitness trends, and to help move your career forward. Visit our Fitness Business Institute, or beef up your credentials with additional certifications in Group Exercise, Older Adult Fitness or Fitness Management. Investing in professional growth lets your clients and others know that you are in it to win it in the New Year!

How to Buy the Perfect Domain Name for Your Fitness Website

Video Transcript

Hey,

It’s Dan here from The European Personal Training Institute….

We’re going to kick off the Online Pt Business Supremacy Course at the very beginning… and that’s…

How to buy a domain name and set up hosting.

There are few things you should know before buying your domain name, and cover some FAQ's.

Can I buy a domain with hypens?

Yes, you can. Personally I prefer to buy a domain with out hyphens… but you can get a domain with one hyphen and it will rank just fine in Google.

However, do not use a domain with more than one hyphen as this looks spammy and may effect your ability to rank your site.

So what do i mean when I say domain with hyphens.

No hyphens is best, i.e… mypersonaltraining.com

One hyphen will still rank just fine, i.e…. my-personaltraining.com

Avoid two or more hyphens, i.e… my-personal-training.com

Also, only ever use a .com, .net or .org…. and the local versions of these like .co.uk etc.

Other TLD’s such as .biz, .me, .info just do not rank very well in Google.

So when choosing your domain name you really have 3 options;

1. Your brand

2. PMD (partial match domain)

3. EMD (exact match domain)

1. Your brand

If you choose your brand as your domain, which I recommend for your main site, it will be your name or your business name i.e just to give you an example…. fitnessfirst.com

2. PMD (partial match domain) – contains your location or your main service

i.e… getfitlondon.com and thepersonaltrainer.com

3. EMD (exact match domain) – contains your location and your main service

i.e… personaltrainerlondon.com

As we go through this course I’m going to recommend you to set up two sites, and here’s why.

Anything that’s inside Google’s term and conditions is considered ‘White Hat SEO’.

Anything that’s outside Google’s term and conditions is considered ‘Black Hat Seo’.

We will set up one site, your main site… as a branded evergreen website that will be purely ‘White Hat SEO'.

Your second site will be a lead generation site and will stretch Google’s terms and conditions a little… this 2nd site will be slightly grey BlogThis!

Personal Trainers, Take Care of Your Immune Health

Being a personal trainer and/or fitness instructor requires getting up close and personal. There are the after-class questions, the position correcting during boot camp, the enthusiastic students who won’t let even flu symptoms stop them from getting to indoor cycle class…and taking the front-row bike directly facing the instructor, (add your own experience here). Like many jobs, this one comes with exposure to viruses, and it’s important to remember to watch over your immune health, especially during the winter season.

While the close proximity will likely continue, here are a few fast ways we fitness instructors/trainers/enthusiasts can better protect ourselves.

Hand washing is still king, and especially after handling different equipment. Wiping down weights would be a great addition to hand washing, but in the middle of a session, you may or may not be comfortable taking the time to wipe down each hand weight. If that’s the case, wash your hands as often as you can, and keep your hands out of your face. If your nose starts itching, wait it out. It won’t kill you. Hands out of your face!

Rest and recovery can go a long way toward maintaining a good, strong immune system. We love exercise. That’s why we do what we do. But there is a line that can be crossed. Exercise can help or hurt the immune system depending on training intensity and duration. High-intensity training combined with inadequate rest can definitely make us feel hardcore, but could also leave us more susceptible to viruses and illness.

If necessary and possible, reposition your place in class when faced, literally, with an obviously sick student. Since viruses spread through microscopic particles let loose in droplets from coughs and sneezes and just speaking, not being in the line of fire can save your health.

I know some personal trainers who step back from clients who are sneezing and coughing, but unless your last name is Bolt, you may not be able to outrun those droplets. For really ill, yet admirably motivated, clients, consider rescheduling the session. This can keep other clients from insisting on a reschedule when they arrive for their appointment to find you barely able to stand and breathing through your mouth. Or you can wear a mask (as long as you aren’t participating in the actual workout!) and explain that with a full client roster you need to take precautions against becoming ill. A sneezing, and reasonable, person will understand.

Unfortunately, you can do everything right and still come up sick. It happens. However, your vigilance and commitment to protecting yourself can help you not be sick so often, and that’s great news.

What tips do you have for your fellow trainers on staying healthy this winter? Drop us a line in the comments section below! Stay healthy

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5-Minute Arm Toning Workout Without Weights | Class FitSugar

Finally, an effective arm-toning workout without any weights! We know you're busy and that you work out on the go, so we created a quick plan to sculpt sleek arms without weights. You can do this five-minute workout anywhere. Press play, and get ready to shape some sexy shoulders.

POPSUGAR Fitness offers fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief. Check out Class FitSugar, our do-it-along-with-us real-time workout show hosted by Anna Renderer who will inspire you to sweat alongside fitness experts and Hollywood’s hottest celebrity trainers. Class FitSugar regularly covers the most buzzed-about workout classes and trends, including the Victoria's Secret workout, Tabata, P90X, Bar Method, and more.

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