The FAQ's: Episode Two - B.M.R

Q: What does BMR stand for?
Your BMR (Basal Metabolic Rate) is the estimated minimum level of energy required to sustain the body's vital functions when at rest. The Harris-Benedict formula is used to calculate the BMR. Your basal metabolic rate (BMR), also known as basal energy expenditure (BEE), is the number of calories you burn per day just by being alive and laying around. BMR is based on weight, height, and age, but may change under different mitigating factors. BMR decreases with age and with the loss of lean body mass. Increasing
muscle mass increases BMR.



Q: How do I find my BMR?
There are two ways you can find your BMR. You can use one of the variety of online calculators available, or you can do the calculation by hand. The calculation varies slightly from Men to Women as their overall body masses are different in nature.Women generally have more fat, and men generally have more muscle, so there are two separate equations for the calculation. Be forewarned, the rate you calculate may not be entirely accurate. If you are very muscular, your BMR will actually be higher than the calculated rate because muscles use energy and burn calories even when they aren't doing anything. If you are overweight, your BMR will actually be lower than the calculated rate because fat cells store energy rather than use energy.


BMR Calculator: Discovery Health BMR Calculator

Calculate BMR Manually: (using the Harris-Benedict formula)

Women: BMR = 655 + (4.35 x weight lbs.) + (4.7 x height in.) - (4.6756 x age)

Men: BMR = 66 + ( 6.23 x weight lbs.) + ( 12.7 x height in. ) - ( 6.8 x age)


Factors to consider while Calculating:
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9



Q: How can knowing my BMR help me lose weight?
When trying to lose weight, your ultimate goal is to burn more calories than you eat. This will force your body to use its fat reserve to make up for the calories you aren't eating. This is a delicate balancing act requiring patience and knowledge of your body. If you exercise, you actually burn more calories than your BMR calculation suggests. The more exercise you do, the more calories and fat you burn.
Exercise also increases your BMR (unlike dieting), so you'll burn more calories while you're just sitting than you would if you were dieting alone.


Q: How can I apply all this in my everyday life? It seems kinda complicated....
While it may seem a bit complicated, when applied practically, it actually makes quite a lot of sense and can help you keep a level of expectation on your fitness journey.

Let's make an example:
Say you are a 30-year-old woman who is 5'2" and weigh 200 lbs.
Your BMR would be 1673 calories/day. That's about 70 calories per hour.

Put that information together with your daily activities:
Let's say you also have a sedentary job where you sit behind a computer 8 hours a day. That sitting burns about 600 to 700 calories per day.

Now add it up:
That's 2273 calories per day burned by just working and living.

Now let's factor in exercise:
If you walked at a moderate pace for 30 minutes every day, you would burn an additional 150 to 200 calories per day. Now you're daily calorie burning is up to 2423.

Now for the diet aspect of it:
If you want to burn fat, you'll need to eat less than 2423 calories per day. If you wanted to lose one pound per week (3500 calories = 1 lb.), you would need to eat no more than about 1900 calories per day. If you want to eat more and still lose one pound per week, you'll have to add more exercise. If you want to lose two pounds per week, you'll need to eat 1400 calories per day or add enough exercise to burn 500 calories more per day. As a general rule, try to make it a point to add exercise as opposed to restricting your diet as it is more effective in helping you lose and maintain weight.

Sound Simple? That's because it is.

** Do you have an idea for an article, have questions or need advice? Please write us at elementfitnessny@gmail.com! Subject: Blog


References:
- http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
- http://en.wikipedia.org/wiki/Metabolism
- http://en.wikipedia.org/wiki/Basal_metabolic_rate
- http://www.webmd.com/fitness-exercise/guide/make-most-your-metabolism
- http://www.internetfitness.com/calculators/bmr.htm

The FAQs: Episode One - Target Heart Rate

Q:What is a "Heart Rate" and how does it affect my exercise regime? Heart Rate is defined as the number of times your heart beats per minute, otherwise expressed as BPM. A change in heart rate can vary as the body's requirements for oxygen fluctuates during activities like exercise, or sleep. It is monitored by medical professionals and by individuals (such as athletes) who look t it to achieve maximum efficiency in their training.


Q: How do I find my heart rate?
One can measure their heart rate by finding the pulse of their body. The pulse can be measured at any point on the body where an artery's pulsation is felt through the surface by applying pressure with your index and middle fingers. The thumb should not be used for measuring heart rate, as its strong internal pulse may interfere with your measurements. Your pulse is lower when you are at rest and increases when you exercise (because more oxygen-rich blood is needed by the body when you exercise).


Q: But wait, whats a "Target Heart Rate" and why do I need to reach it?
By exercising in your target heart rate zone, you gain the most benefits and lessen your risks. Usually, this is when your exercise heart rate (pulse) is 60 to 80 percent of your maximum heart rate. In some cases, depending on your physical condition, your doctor or health care provider may decrease your "target heart rate zone" to begin with 50%.




How to Figure Out Your Target Heart Rate:

220 minus your age = Your maximum heart rate

Maximum heart rate x 0.5 = Low end of your target heart-rate range

Maximum heart rate x 0.75 = High end of your target heart-rate range

Heart Rate Calculator:

Mayo Clinic's Heart Rate Calculator



Understanding the Numbers:
Target heart rates are based on age. They are usually expressed as a range, such as 120 to 166 beats per minute. The lower number of a target heart rate zone, here 120, is half of the fasted BMP's that a typical person your age should have during aerobic activity. The higher number is three-quarters of the fastest heart rate that typical person your age should have during aerobic activity. If your body has adjusted and you've been exercising for a few months, you may be able to reach for the higher end of your target heart rate zone. The Maximum Heart Rate is the highest 'safe' exercising heart rate for your age.


Some Tips about Exercising in your Target Heart Rate Zone:
- Exercising about 87% of your maximum heart rate increases both cardiovascular and orthopedic risk and does not add any benefits. Keep it within a safe and healthy range, overloading your heart will just cause damage.

- To check your heart rate while exercising, stop for a minute and check your 10-second pulse. If your pulse is below your target zone, you may need to increase your rate of exercise and likewise, vice-versa.

- It's not completely necessary to exercise at your target heart rate. Moderate amounts of aerobic activity such as walking can also improve your health through lowering your risk for heart and blood vessel disease. Heart rate is just a reliable way for you to assess the intensity of your workout.

-When beginning an exercise program, you will want to spend time gradually building up to a level that is within your target heart rate zone, especially if you are just beginning a regular exercise regime.



***Remember -- No matter what your health status is, it's always a good idea to consult your doctor and ask what an appropriate target heart-rate is for you you.




References:
Wikipedia- http://en.wikipedia.org/wiki/Heart_rate
AHA- http://www.americanheart.org/presenter.jhtml?identifier=4736
Web MD- http://www.webmd.com/heart-disease/tc/interactive-tool-what-is-your-target-heart-rate-what-does-this-tool-measure
Mayo Clinic- http://www.mayoclinic.com/health/target-heart-rate/SM00083

8 Superfoods for Fat Burning and Overall Health

If you are like the millions of Americans trying to maintain or lose weight, chances are your doing a couple of things to aid you in your quest. These probably include being calorie conscious, reducing your daily fat intake and keeping an eye on your portion sizes.

But dieters beware: filing up on processed snacks and prepared foods that promise to keep you within your caloric guidelines can actually hinder your metabolism as your body tries to function under nutrient-lacking food.

What you eat is just as important as how much you eat, and the right foods can help you drop pounds by jump-starting your overall metabolic rate and help curb cravings. ††

These eight Superfoods can aid you in reaching your weight loss goals while still providing you body with the fuel and energy it needs.



Wild salmon

Long has it been known that fish fats are good for your heart, but did you know they shrink your waist too? Salmon is loaded with those Omega-3 fatty acids clinically proven to improve insulin sensitivity. Having stabilized blood sugar levels can help build muscle and decrease belly fat. And we all know, the more muscle you have, the more calories your body burns naturally. Try to opt for wild salmon, if you can, it has a tendency to contain fewer pollutants.††

Apples

A study at Penn State University recently found the old-adage to be true. Well, sort of. An apple a day can keep weight gain at bay. Apples are notoriously high in fiber (up to 4-5 grams each!) which makes them "filling" in nature. People who chomped an apple as a before-meal snack will eat less calories than those who have chosen a less fiber-full nosh. Plus, apples are loaded with antioxidants that may help prevent metabolic syndrome, a condition leading to excess belly fat. †


Dark Leafy Greens

Broccoli, kale, spinach, collard,and other greens are rich in antioxidants like vitamins A, B9 (folate) and C, and full of iron and calcium. Not only that, but these leafy greens have a high fiber content and super low in calories, so you can eat to your hearts content and not "ruin your day". Plus, there's a million and one ways to prepare them; try a raw salad, steaming or sauté them with garlic and a tablespoon of olive oil. ††††

Blueberries

According to recent research from the USDA Agriculture Research Service, blueberries contain the highest level of antioxidants out of all frequently consumed fruit. These little guys also deliver a whopping 3.6 grams of fiber per cup. Fiber isn't just about feeling full: studies have shown that fiber may actually even prevent some of your consumed fats from being absorbed.

Don't like blueberries? Well, don't get too blue, all berries are indeed good for you. However, those with a blue hue are among the best of the bunch -- so try blackberries, or boysenberries instead. †

Chiles

Need a reason to spice up your meals? How about your metabolism? Chiles contain a compound called "capsaicin", which produced a thermogenic effect when consumed. It English, it means they cause the body to burn extra calories for up to 20 minutes after you eat them. Need another one? You can't gulp down spicy food. The nature of flavor on your tongue leaves you feeling more satisfied and forces you to eat slowly -- giving your brain time to register that your stomach is full. †††

Pomegranates

The juice has long been in the spotlight of marketing hypes, but pomegranate seeds deserve their own 15 minutes of fame. Another fruit low in calories and high in fiber, these guys can satisfy your aching sweet tooth without blowing your diet. Pomegranates are also loaded with folate and disease-fighting antioxidants -- and 105 calories a pop, they're super fun to eat! ††††

Yogurt

Dietitians often refer to yogurt as the perfect food -- with its holy trinity of protein, carbs, and fat -- it can stave off hunger by keeping blood sugar levels at a steady pace. In a study at University of Tennessee, people on a low-calorie diet that included yogurt as a breakfast food or snack had a 61% more overall fat loss and lost 81% more belly fat than those on a similar diet plan that omitted yogurt. Also, yogurt is loaded with active cultures which is great for balancing your digestive tract and maintaining regularity. ††

Avocado

Don't let the 29 gram fat content of an avocado make you walk away from the guacomole bowl -- it's that healthy fat that makes it a superfood. Avocados contain oleic acid, a monounsaturated fat that may help to lower cholesterol. Also -- avocados offer you a heaping source of potassium, a mineral that helps your body regulate blood pressure. Adequate intake of potassium can help to guard against circulatory diseases, like high blood pressure, heart disease or stroke and promote overall cardiovascular health.

Add avocado to your sandwich instead of mayo for a creamy texture and a shot of flavor. Keep in mind, avocados do contain a lot of calories for their size -- about 165 calories each -- so it's best to keep an eye on your portions. † - †††††



** Do you have an idea for an article, or do you need advice? Please write us at elementfitnessny@gmail.com! Subject: Blog


† www.self.com
†† www.bhg.com
††† www.webmd.com
†††† www.healthdiaries.com
††††† www.whfoods.com

Face the facts about Stress Management.

You've seen it in commercials, you've heard about it on the news, and you've read about it in magazines....We all know that stress can take a toll on our bodies--inside and out. Stress management is an essential tool for you to maintain a healthy and happy lifestyle.

Let's take a minute to talk about Cortisol and the effects it can have on your body.

Cortisol is an essential hormone in the body secreted by the adrenal glands and helps regulate and control various body functions.

* Metabolism and glucose metabolism
* Blood pressure regulation
* Insulin release and regulation
* Immune function
* Inflammatory response
(Webmd)


While stress may not be the only reason that cortisol is secreted into the bloodstream, it's been given the nickname "the stress hormone" because of the significantly higher levels of secretion during the body's "fight or flight" response to high stress situations. It is responsible for a variety of stress-related conditions and changes in the body.

Prolonged heightened levels of cortisol in the bloodstream have been shown to exhibit some rather unpleasant and negative effects on the body. These include and are not limited to:
* Impaired cognitive performance
* Suppressed thyroid function
* Blood sugar imbalances such as hyperglycemia
* Decreased bone density
* Decrease in muscle tissue
* Higher blood pressure
* Lowered immunity and inflammatory responses in the body
* Increased abdominal fat, which is associated with a greater amount of health problems than fat deposited in other areas of the body.
(Wikipedia, Webmd, About.com)

As we mentioned a few posts back, it's really the abdominal fat you need to be concerned about in terms of health risks. The conditions associated with increased stomach fat are less than desirable:
-heart attacks
-strokes
-High LDL(Bad Cholesterol)
-Low HDL (Good Cholesterol)


And while cortisol may be an helpful and important part of the body’s natural response to stress, it’s super important that the body’s relaxation response is activated properly so that the body's functions can return to normal following a stressful event. In our "Go-go-go-now-now-now" society, it's hard to find time to relax, and its easy to let stress get the best of us.

Check out these Stress Management Tips via WedMd.com to help you balance a healthy lifestyle.

Swing Low, Sweet Cookie Dough....

As most of us are far too familiar with, the term "comfort food" doesn't come out of nowhere. These "comfort foods", tending to be high in carbohydrates, have documented "i-feel-really-good" effects on our psyches as certain high carb foods can actually raise our serotonin levels. Processed cereals, breads, pastas, rolls, wraps, pastries and cakes can contain anywhere between 7 to 92 grams of carbohydrates alone. This sudden spike in blood sugar and insulin levels can bring you up real fast, but the crash people tend to feel afterward is less than desirable.

Foods with a lower Glycemic Index are speculated to help you maintain a more stable blood glucose and insulin level (and by default,normal serotonin level) which can help stabilize and prevent mood swings.

Check out this article by Jennifer Ashton, Moody While Dieting? via CBS.com for more info about diet related mood swings.

Mandatory Massages: Get Deep With Your Muscles

Elementary
Mandatory Massages: Get Deep With Your Muscles

Massage Therapy (via elementfitness)

I have a massage therapist. But not because I'm a spa girl. I have one because I work out.

I'm on the table last week, and I finally get around to asking massage therapist Anthony Gittens, my go-to guy at Element Fitness, why his combination of Swedish, deep tissue, and energy palpation leaves my muscles so much softer. The relationship between massage and fitness is symbiotic, he explains while working out my shoulders.

"Fitness gives you defined, sculpted muscles by breaking down tissues through contractions," he says. "When you work out, the contractions cause waste products like heat and lactic acid to form." Massage works that lactic acid out.

That amazing relaxed feeling after a massage comes because, as Anthony tells me, "Massage removes swelling, revives muscle tissues, and calms nerve tissue." Your body can do all that on its own, but if you're working out as much as I am (thank you New Year's Challenge), massage can really help speed the healing process.

I'm enjoying my reframed thinking. Stretching after a work out helps to alleviate swelling and stiffness but sometimes that's not enough, and massage isn't an indulgence anymore, it's a health and fitness must. Good thing it feels so nice.

Massage

www.socialworkout.com