Weight Training Tip

Pecci Saavedra, G., MD

Proper breathing technique is extremely important during training. 

Breathing supplies oxygen to the muscle cells, which is essential for muscle contraction, and helps deliver energy and build the muscle. 

Make sure to exhale when you lift the weight and inhale when you lower it.

STRESS MANAGEMENT TIP

Pick one thing you have been putting off such as scheduling an appointment, running an errand, or returning a phone call, and do it immediately. 

Taking care of one nagging responsibility can be revitalizing and can improve your overall attitude. 

TIP OF THE WEEK

Depending on your age, level of conditioning, and your fitness goals, you should train in a particular heart-rate zone. Beginners should try to elevate their heart rate to 50%-60% of their maximum while intermediates and advanced should shoot for 70%-85% of their max. 

The higher your heart rate, the more calories you will burn and the more fit you can become. 

To figure your maximum heart rate, simply subtract your age from 220. For example, if you're 30 years old, you would have a maximum heart rate of 190. 

To work at 70% of your maximum heart rate, you would shoot for a heart rate of approximately 133 beats per minute (0.7 x 190). You can also count bpm (beats per minute) in 10-second increments and then multiply by six.