Health Guide

"Optimum fitness means optimum performance. Whether at work, home, athletics or play, individuals who exercise regularly tend to stay healthier longer, perform better at work and enjoy life to it's fullest."
- Ken Wheeler

Today's date:
Today's date:
		In 1981, I made a commitment to run a business that helped others get bigger and/or stronger through Powerlifting and natural supplements. That commitment has expanded over the years to include helping others incorporate fitness into their lifestyle with the use of quality home gyms and aerobic equipment. Although my heart is in Powerlifting, I am keenly aware of the need for people of all ages to exercise and "just get in shape"! So it is that I encourage you to use the information below to help guide you to a sensible exercise program. By making this commitment, you'll take your first step toward a healthier lifestyle and more enjoyable life. There is no longer a question about whether or not exercise is beneficial for good health. Major studies on health and exercise over the last ten years especially support this conclusion. Try it yourself! Feel better, look better and have more energy within just a few short weeks of beginning your program. Your strength will be up, you'll be less tired and have the endurance to get through your busiest day. After a while, you'll probably wonder why you didn't start years sooner! Click on a link below to obtain information on the benefits of regular exercise, aerobic conditioning, and strength training. Benefits of regular exercise Aerobic conditioning Strength training Benefits of regular exercise STRENGTHEN YOUR HEART AND LUNGS: Just 20 minutes a day, 3 days a week can make a tremendous difference in your cardiovascular fitness. LOWER BLOOD PRESSURE AND CHOLESTEROL: Regular exercise helps lower LDL Cholesterol (bad) and raise the percentage of HDL Cholesterol (good). MAINTAIN LOWER BODY FAT/MORE LEAN MUSCLE: Muscle is the body's "fat furnace". By increasing lean muscle percentage you increase your body's ability to burn fat. STRONGER BONES: Physical fitness has been scientifically shown to reduce the possibility of Osteoporosis. Increased bone thickness has actually been measured in senior citizens who started an exercise program. MORE RESTFUL SLEEP: Those who exercise usually sleep better and in some cases require less sleep with no drop in actual rest capacity. HEALTHIER SKIN: Regular exercise increases blood flow to the skin and keeps it healthy. OTHER MENTAL BENEFITS INCLUDE: Positive outlook with less stress Better self-image Less anxiety and/or depression Enhanced mental efficiency Back to Top Aerobic conditioning WHAT IS AEROBICS? Aerobic exercise increases your body's need for oxygen. As you exercise your heart must-work harder to pump more blood thus delivering more oxygen to muscles. By continuing an aerobic exercise program, your heart muscle is strengthened and decreases your chance of heart disease. Muscle tone and lung capacity is also enhanced. WHAT ABOUT TARGET HEART RATE? Exercising too hard or not hard enough can both be ineffective. To achieve maximum results you need to determine your target heart rate (theoretical maximum heart rate). 220 - (your age) = max heart rate If fat loss is your goal train within the following "zone" (max heart rate) x 60% = lower limit (max heart rate) x 75% = upper limit If aerobic fitness (cardiorespiratory) is your goal: (max heart rate) x 75% = lower limit (max heart rate) x 85% = upper limit LET'S LOOK AT AN EXAMPLE: Age: 35 220 - 35 = 185 Fat loss goals: 185 x .60 = 111 beats/minute (lower) 185 x .75 = 139 beats/minute (upper) Aerobic fitness goals: 185 x .75 = 139 (lower) 185 x .85 = 157 (upper) SO ... if you're 35 years old and want to lose body fat your goal must be to exercise within 111 and 139 beats per minute. If it's Aerobic conditioning you're after, keep it up! Your target is between 139 and 157 BPM. Back to Top Strength training WHAT IS IT? This is a topic in which I could spend the rest of my life explaining and training but for now I'll keep it simple and basic. Keep in mind we're not talking Powerlifting at this point - we're staying in the "generally speaking" realm. Strength training is the process by which you increase muscular strength and muscular endurance. (i.e., the ability to lift heavy objects and the ability to repeat a movement requiring strength). Just starting an exercise program is not enough, you must stay with it from now on. Even if you're just starting out at 60, 70, or 80 years old, your life will be richer with an exercise program in it. I get so tired of the excuses I hear almost everyday. I won't repeat them here but simply tell you they are endless! I don't have much sympathy because I've been working out since 1965 and I've never quit - ever. It has been a part of my life for so long I don't understand those who refuse to stick with even a simple routine. However, if you're feeling a bit guilty right now don't worry, you're far from being alone. I'll end with these few tips on "sticking with it" and wish you good health. You can do it if you make it part of your life! WHY IS IT IMPORTANT? If you want optimum fitness you must do some form of strength training. With a regular program you can build power, endurance and strength, control weight, lower body fat, improve muscle tone and build self-confidence. Building strength helps lower the risk of injury to muscles, tendons and ligaments. If you are athletic at all, even a "casual weekend warrior", strength training will improve your game - whatever it is. All other things being equal, a well conditioned, strength trained athlete will out perform the competition every time. (Over 20 years of research on Olympic athletes has proven this fact). Again, we're talking basic strength training, not serious bodybuilding or powerlifting. A simple, "major muscle group" program will be sufficient for most folks. (Note to the ladies: Don't fret about big muscles. You cannot get them unless you train for them. Even then, it is very difficult for females to build massive muscles). KEEPING IT BASIC: Very basic yet effective Work out 2 - 3 times per week Do 8-10 exercises Perform 2 -3 sets of 10 - 12 reps each set. Back to Top (For detailed information, contact a personal trainer. Ken Wheeler may be contacted at 661-327-7771) 206 Bernard St., Bakersfield, CA 93305 (2 blocks east of Union Ave.) Phone: 661-327-7771 Email: ken@wheelersfitness.com [ Home ] [ Online Catalog ] [ Products ] [ FAQs ] [ Store Photos ] [ Health Guide ] [ Iron Bits ] [ Contact Us ] Copyright © 2008 Wheeler's Fitness :: Site Design by DJM Web Development, Inc.