Playa Vista Fitness & Wellness- Changing Seasons & Your Training Program For Success!
Sunday (Sept. 22) at 3:44 p.m. was the arrival of the September equinox. The Northern Hemisphere shifted from summer to fall, and the South emerged from winter into spring.
It is that time again where the air seems a bit crisper as summer fades and fall begins. Fall, as we’ve all known since we were little, is the season of change and transitions. Seasons are not meant to be static, and neither are people. We are at our best when we are open to new ideas, flexible to life’s curves, and willing to get out of our own comfort zones.
The same goes with your training. You might have the best intentions with your training program but for some reason you are no longer seeing the changes you would like and your motivation is zapped! The reason might be you have to change up your training program to go along with the changes in your body and also progress you towards your goals.
Training does have its change of seasons as well. The term widely used is periodization. Periodization is simply cycling through different types of training to create specific changes all leading towards a desired goal. Each type of training program either builds on or enhances the prior and future. That goes for both strength and cardiovascular training. “Instead of doing the same routine month after month, you change your training program at regular intervals or “periods” to keep your body working harder, while still giving it adequate rest.
For example, you can alter your strength-training program by adjusting the following variables:
- The number of repetitions per set, or the number of sets of each exercise
- The amount of resistance used, heart rate zones you are in during your program
- The rest period between sets, exercises or training sessions
- The order of the exercises, or the types of exercises from traditional to progressive
- The speed at which you complete each exercise
- There are many different types of periodized strength-training programs, and many are geared to the strength, power and demands of specific sports.
- Such a program will allow your muscles to strengthen gradually and is appropriate for anyone interested in general fitness.
By changing each variable you will create a different adaptation in your body. By collaborating with a trainer you can look at your vision for yourself in regards to your health, fitness and wellness. Vision Fitness is excited to offer our Quick Fit session at our best rate of $30 to get you started on your new program!
Partnering together to plan out your training program and the different phases of training will be one of the most powerful determinants in you reaching your goals this year!
A happy and a healthy to you always!
The Vision Fitness and Wellness Team
RECIPE OF THE WEEK
Steak and Sauteed Kale With Miso Dressing
(This delicious salad can also be made without the steak!!)
Ingredients:
2 boneless rib-eye steaks, about 1 and ½ to 2 inches thick, trimmed (Playa Farmers Market Vendor: http://novyranches.com/recipe_grilled_steak.htm)
1 tablespoon white miso (Whole Foods Market)
2 teaspoons balsamic vinegar
1 small bunch of kale, ribs and stems removed, torn into bite-size pieces (about 8 cups)
1 and ½ cups cherry, grape or pear tomatoes
½ cup thinly sliced red onion (Playa Farmers Market Vendor: http://www.gamafarms.com/produce.php )
Shop local! Our fantastic local market is Playa Vista Farmer Market.
Direction:
Pre-heat the oven to 325F. Season your steaks with ¼ teaspoon salt and ¼ teaspoon pepper. In a small cup or bowl on the side, combine miso and 2 teaspoons of balsamic vinegar.
Heat ½ teaspoon canola oil in a large skillet over medium-high heat. Brown steaks, about 2 minutes on each side. Transfer the steaks to a foil lined baking sheet and roast 15 minutes or until desired degree of doneness is reached. Remove steaks from the oven and smear each steak with 1 teaspoon of the miso mixture. Set aside to rest. Stir two tablespoons of cold water into the remaining miso mixture.
Add one more tablespoon of canola oil to the same skillet and over medium heat, add the kale, tomatoes, and a little salt and pepper. Saute for 30 seconds. Then, add in the remaining miso mixture and sauté for 1-2 minutes, then remove from heat. Thinly slice the cooked steak, then in a large salad bowl, toss together the steak and kale mixture, any juices that have accumulated and the onion.
Enjoy!
Playa Vista Personal Trainer – TRAIN SMARTER, NOT HARDER!
Heart Rate Training for your cardio program will not only help you stay on track with your fitness and wellness goals but also ensure you have a good base and jump start for next year! Heart Rate Specific Training will reprogram your metabolism to burn more fat. A cardio program based on your individualized training zones will assist you in creating metabolic efficiency. This relates to your ability to train your muscles to burn fat.
Benefits of Heart Rate Training:
- Helps you maintain and lose weight this holiday season
- Improves your performance and endurance
- Train smarter and not harder
- Teaches your body to burn fats
So where do you begin?
The best way to create an individualized program is to meet with your trainer and perform a sub max VO2 test. This test can create individualized zones for you to train in based on your ventilation and heart rate readings. From the test, the ratio of measured Oxygen (O2) and Carbon Dioxide (CO2) during ventilation gives an indication of the type of fuel being used during exercise (fat or carbohydrate).
A major marker on the test will be your Anaerobic Threshold. This is when there is a shift in the blood lactate levels and fatigue sets in. The rate at which this occurs is different for each individual and each activity. Based on your heart rate ranges individualized training zones and a program is created for you. Training in these zones properly can improve your anaerobic threshold meaning you will be able to work harder for longer periods of time before fatigue sets in.
If you do not have this option you can start by figuring out your maximum heart rate. One-way to do this is using the formula 208-(0.7 x AGE )= MAX HEART RATE. This is the most conservative formula but not going to fit for everyone. You can use this number to create a cardio program based on the energy systems or adaptation you want to create that day for your program.
Knowing what zones you should train in is based on your goals and current level. Here is a basic overview of the different training zones and the adaptations that occur.
Warm up Zone — 50 – 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more advanced athletes. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!
Zone 1 (Fat Burning) — 65 – 75% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.
Zone 2 (Endurance Training) — 75 – 85% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.
Zone 4(Performance Training) — 85 – 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you’ll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.
Red Line Zone 5 (Maximum Effort) — 90 – 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.
Recovery heart rate- This is the heart rate your body will drop to after two minutes, after stopping an exercise session. For instance you exercised for 30 minutes and your heart rate was at 155. Two minutes after you stopped exercising, your heart rate then decreased to 95. This recovery heart rate measure helps to evaluate your overall heart fitness level. Use this measurement to compare between exercise sessions.
Heart rate training and creating an individualized program with a Cardio Coach can be a valuable and fun way to stay on track!
A happy and healthy to you always!
The Vision Team
Playa Vista Fitness & Wellness- Changing Seasons & Your Training Program For Success!
Sunday (Sept. 22) at 3:44 p.m. was the arrival of the September equinox. The Northern Hemisphere shifted from summer to fall, and the South emerged from winter into spring.
It is that time again where the air seems a bit crisper as summer fades and fall begins. Fall, as we’ve all known since we were little, is the season of change and transitions. Seasons are not meant to be static, and neither are people. We are at our best when we are open to new ideas, flexible to life’s curves, and willing to get out of our own comfort zones.
The same goes with your training. You might have the best intentions with your training program but for some reason you are no longer seeing the changes you would like and your motivation is zapped! The reason might be you have to change up your training program to go along with the changes in your body and also progress you towards your goals.
Training does have its change of seasons as well. The term widely used is periodization. Periodization is simply cycling through different types of training to create specific changes all leading towards a desired goal. Each type of training program either builds on or enhances the prior and future. That goes for both strength and cardiovascular training. “Instead of doing the same routine month after month, you change your training program at regular intervals or “periods” to keep your body working harder, while still giving it adequate rest.
For example, you can alter your strength-training program by adjusting the following variables:
- The number of repetitions per set, or the number of sets of each exercise
- The amount of resistance used, heart rate zones you are in during your program
- The rest period between sets, exercises or training sessions
- The order of the exercises, or the types of exercises from traditional to progressive
- The speed at which you complete each exercise
- There are many different types of periodized strength-training programs, and many are geared to the strength, power and demands of specific sports.
- Such a program will allow your muscles to strengthen gradually and is appropriate for anyone interested in general fitness.
By changing each variable you will create a different adaptation in your body. By collaborating with a trainer you can look at your vision for yourself in regards to your health, fitness and wellness. Vision Fitness is excited to offer our Quick Fit session at our best rate of $30 to get you started on your new program!
Partnering together to plan out your training program and the different phases of training will be one of the most powerful determinants in you reaching your goals this year!
A happy and a healthy to you always!
The Vision Fitness and Wellness Team
RECIPE OF THE WEEK
Steak and Sauteed Kale With Miso Dressing
(This delicious salad can also be made without the steak!!)
Ingredients:
2 boneless rib-eye steaks, about 1 and ½ to 2 inches thick, trimmed (Playa Farmers Market Vendor: http://novyranches.com/recipe_grilled_steak.htm)
1 tablespoon white miso (Whole Foods Market)
2 teaspoons balsamic vinegar
1 small bunch of kale, ribs and stems removed, torn into bite-size pieces (about 8 cups)
1 and ½ cups cherry, grape or pear tomatoes
½ cup thinly sliced red onion (Playa Farmers Market Vendor: http://www.gamafarms.com/produce.php )
Shop local! Our fantastic local market is Playa Vista Farmer Market.
Direction:
Pre-heat the oven to 325F. Season your steaks with ¼ teaspoon salt and ¼ teaspoon pepper. In a small cup or bowl on the side, combine miso and 2 teaspoons of balsamic vinegar.
Heat ½ teaspoon canola oil in a large skillet over medium-high heat. Brown steaks, about 2 minutes on each side. Transfer the steaks to a foil lined baking sheet and roast 15 minutes or until desired degree of doneness is reached. Remove steaks from the oven and smear each steak with 1 teaspoon of the miso mixture. Set aside to rest. Stir two tablespoons of cold water into the remaining miso mixture.
Add one more tablespoon of canola oil to the same skillet and over medium heat, add the kale, tomatoes, and a little salt and pepper. Saute for 30 seconds. Then, add in the remaining miso mixture and sauté for 1-2 minutes, then remove from heat. Thinly slice the cooked steak, then in a large salad bowl, toss together the steak and kale mixture, any juices that have accumulated and the onion.
Enjoy!
Playa Vista Personal Trainer – TRAIN SMARTER, NOT HARDER!
Heart Rate Training for your cardio program will not only help you stay on track with your fitness and wellness goals but also ensure you have a good base and jump start for next year! Heart Rate Specific Training will reprogram your metabolism to burn more fat. A cardio program based on your individualized training zones will assist you in creating metabolic efficiency. This relates to your ability to train your muscles to burn fat.
Benefits of Heart Rate Training:
- Helps you maintain and lose weight this holiday season
- Improves your performance and endurance
- Train smarter and not harder
- Teaches your body to burn fats
So where do you begin?
The best way to create an individualized program is to meet with your trainer and perform a sub max VO2 test. This test can create individualized zones for you to train in based on your ventilation and heart rate readings. From the test, the ratio of measured Oxygen (O2) and Carbon Dioxide (CO2) during ventilation gives an indication of the type of fuel being used during exercise (fat or carbohydrate).
A major marker on the test will be your Anaerobic Threshold. This is when there is a shift in the blood lactate levels and fatigue sets in. The rate at which this occurs is different for each individual and each activity. Based on your heart rate ranges individualized training zones and a program is created for you. Training in these zones properly can improve your anaerobic threshold meaning you will be able to work harder for longer periods of time before fatigue sets in.
If you do not have this option you can start by figuring out your maximum heart rate. One-way to do this is using the formula 208-(0.7 x AGE )= MAX HEART RATE. This is the most conservative formula but not going to fit for everyone. You can use this number to create a cardio program based on the energy systems or adaptation you want to create that day for your program.
Knowing what zones you should train in is based on your goals and current level. Here is a basic overview of the different training zones and the adaptations that occur.
Warm up Zone — 50 – 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more advanced athletes. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!
Zone 1 (Fat Burning) — 65 – 75% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.
Zone 2 (Endurance Training) — 75 – 85% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.
Zone 4(Performance Training) — 85 – 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you’ll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.
Red Line Zone 5 (Maximum Effort) — 90 – 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.
Recovery heart rate- This is the heart rate your body will drop to after two minutes, after stopping an exercise session. For instance you exercised for 30 minutes and your heart rate was at 155. Two minutes after you stopped exercising, your heart rate then decreased to 95. This recovery heart rate measure helps to evaluate your overall heart fitness level. Use this measurement to compare between exercise sessions.
Heart rate training and creating an individualized program with a Cardio Coach can be a valuable and fun way to stay on track!
A happy and healthy to you always!
The Vision Team
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