Just a few of the many things that can alter heart rate are current state of health and body weight, medicines, temperature (especially exercising in extreme cold, heat or humidity), caffeine, certain foods and level of hydration.
It’s a good idea to have a check up before starting a fitness program, and, once cleared, check your heart rate both at rest and during your workouts to find out what is “normal” for you. Recording these numbers gives you a good initial average and can help you to avoid a potentially dangerous situation should these numbers change significantly from one reading to the next. An elevated heart rate is a sign that your body is under some form of stress, this could be physical (as when exercising) or emotional/mental stress.
Certain stressors, such as when working out, can create a stronger heart, but a rapid pulse can also indicate that your body is fighting an infection or fever. If you find you are not feeling well and aren’t sure whether or not to exercise, try counting the number of heartbeats per minute upon waking and compare this reading with your normal resting heart rate. Ten or more beats per minute above your normal rate is an indicator that you should avoid working out that day, or at least, exercise minimally. Once your resting pulse rate is normal again and symptoms of illness are gone, it is considered safe to resume working out. Chronically increased pulse could be a sign of a serious problem. So check with your doctor if this occurs.
Q I am a fitness instructor and teach boot camp classes three days in a row every week. I am using light weights during class on each of these days. I know that once you work a certain muscle group you are supposed to let it rest but since I am in class three days in a row, I am working the same muscle groups each of those days. I have recently lost 65 pounds and am still trying to tone up myself in addition to teaching others. What do you suggest?
A You ask an excellent question. There are no absolutes when it comes to exercise due to the many potential variables. For example, the general guideline of not working the same muscle group two days (or three) in a row is dependent on the degree to which they are being taxed. The higher the intensity, the greater the muscle breakdown, and therefore the more rest needed. In your case, it sounds as if the amount of weight being lifted is not such that there is significant muscle breakdown.
I would be more concerned with what you may be doing exercise-wise on other days, that is, if you are performing the class three days in a row and perhaps not doing any exercise the other four, this can be hard on the body in other ways.
If this is the case, then I would suggest more consistency by adding one or two additional days and sticking to moderate intensity workouts. Another angle for your boot-camp routine could be (if possible) that you work the upper body one day and lower body and abs the next day. This would allow you to use heavier weights and see better strength gains, along with a speedier metabolism.
Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services. Write to her in care of the Dayton Daily News, call her at (937) 878-9018 or send e-mail to marjie@ohtrainer.com. Her Web site is at www.ohtrainer.com.
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