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How important is exercise to your health?

Jul 18 2020

Many people think that exercise is a pain in the butt and in some cases after a hard set of squats it literally is. I just wanted to take the time to remind people out there why it’s important.

My client said to me the other day that his heart rate “only” improved fifteen beats per minute since he started exercising a few weeks ago, from 95 BPM to 80 BPM. I answered him…only. Lets take a closer look at that according to the math and you may see “only fifteen BPM” in a different way.

Say a person begins a simple personal exercise program of jogging for 20-30 mins 3x a week. That person would end up losing a few pounds but more importantly, their heart rate would improve at rest from ninety BPM to seventy five BPM in most cases (as they say “your mileage may vary”). So lets take a quick look at how saving your heart fifteen beats per minute effects  the number of beats your heart will save over time.

15 beats saved in 1 minute.

In one hour your heart will save 900 beats.

In twenty four hours your heart will save 21,600 beats .

In one week your heart will save 151,200 beats.

In one month your heart will save 604,800 beats.

In a year your heart will save 7,257,600 beats.

In five years, fifteen beats a minute less, will save your heart 36,288,000 beats .

In ten years, fifteen beats a minute less, will save your heart 72,576,000 beats.

In twenty years, fifteen beats a minute less, will save your heart 145,152,000 beats!

That is a lot of beats your heart has saved. Less work equates to a longer healthier life. There are people that change their life completely around and save thirty, even forty BPM! Can you see why exercise is the best tool for anti-aging.

Heart rate is also used to predict many other things like what training heart rate is best for your fitness goals. Many people have no clue how to determine what heart rate training zone is the best to burn fat, improve endurance, improve anaerobic capacity and improve overall health. Many people use a formula called Karvonen, which you can learn more about doing a google search. This formula helps determine percentages of your exercise heart rate that are used to achieve specific fitness related goals, such as:

40-50% -Healthy life style

50-75% -Burn fat

75-85% -Improve endurance

85-95% -Improve Anaerobic capacity

If math is not your thing, my web site has a calculator that does all that for you. On my site, there are other calculators which are useful to determine other fitness related markers. Just hover over the “calculators” tab at the top.

If those beats per minute were turned into dollars made, you would all be exercising right? So what’s stopping you? Your health is the most important thing next to God and your family.

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Lets look at a scenario: You feel a little chest pain and go to the doctor thinking you are experiencing heartburn and you’ll get some Prevacid and call it a day. You’ve waited a long time to go because you were so busy. Now the doctor finds your blood pressure is high and sends you for some tests. When the tests come back they confirm something you thought only happens to excessively overweight people and not you. You need open heart surgery!

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I don’t know about you but just the thought of that scenario makes that 20-minute treadmill work sound a lot better. Combine that with laying off the extra cheesy nacho’s and beer during the ball game or after shopping with the girls drinking Cosmo’s or wine. I hope that never happens to any of you.

Here are 5 other benefits of exercise. I could name about 50 but I picked these:

  • Improved circulation to all organs!!! Did you get that guys over 40.
  • Improved brain function and memory, meaning we can remember what our spouse said to us 10 mins. ago. Ladies we know you remember things from 20 years ago so imagine what that means guys. They’ll be like elephants and never forget.
  • More muscle tissue means a higher metabolism at rest but it does not mean more beer or wine.
  • Better skin from sweating, you have to shower though after the workout.
  • Stronger bones, which means better posture and more active life style into our golden years.

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Something to try on your own. I know we all love to “tie one over” once in a while but people do not realize how much alcohol affects the heart. So the next time you know your going to go out and pour down a few pints try this. Before drinking, sit and relax in a chair for 5 mins and then take your heart rate for a minute. Write it down. After you start drinking take your pulse when you’re done. I know some of you may be too blasted to even do that but even after two to three drinks take your pulse again. Your heart rate will increase from 15-25 beats per minute just sitting there.

Hope that helped. God bless and remember to workout. If not, ignore your health…it will go away.

 

Blessings- John

Category: General Info

Exercise Myths and Why!

Dec 27 2010

I’ve been a personal trainer for well over thirty years and it never ceases to amaze me how some of the mainstream media and public still believe certain myths about diet and exercise as fact. So what I will try to do here is “debunk the funk” about some of the most common myths that many people believe to be true. We all have our excuses not to workout or to stay out of the gym but in order to see great results, we need to STOP making excuses, and as my company slogan says- “Get over it”.

So I decided to list the most common exercise myths in the order of what I believe to be the most rediculous.

1) “Lifting heavy weights or lifting any weights makes you bulky.”

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This aggravates me more as a personal trainer than any of the other myths on the list. I can point out many men under 150 pounds that can lift far more weight than I can. They are actually skinny. So what makes someone bulky you ask? It’s simple: Your Fork! Weight lifting and the type of results you want to achieve all depends on how you workout with those weights. So many woman are tricked into this “bulky belief” which robs them of so many benefits, such as greater bone density to prevent osteoporosis, strength that helps them in everyday life and vital hormone and immune system stabilization that only hard work can attain as we age. Lastly, an increase in metabolism at rest, due to an increase in lean tissue (not bulky fat). Muscle cells have something called a mitochondria which is the powerhouse of the cell and uses energy. With an efficient mitochondria a person can burn more calories at rest. Here’s more info on weight training’s benefits.

2) “Too much muscle turns into fat”

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This one is so crazy that it doesn’t even warrant much of an explanation. Muscle is muscle it can not turn into fat. What makes this seem true is many of the bodybuilders and football players continue to eat like they did when they were competing and put on weight when they quit because their eating habits do not change.

3) “If I don’t eat I will lose more weight”

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This is true at first, however after 24hrs your body begins to slow the metabolism to accommodate for the lower caloric intake and before you know it you’ll find yourself putting weight on by eating just a Tic Tac. So try to aim for a daily caloric deficit of 300 calories below your maintenance. This will prevent the body from slowing the metabolism. As a general rule of thumb, a good way to find a starting point to determine your daily caloric intake is to take your body weight and multiply it by 15. Realize some people may require more or less. This is only a starting point and a safe amount of weight loss per week is 1-2lbs. If you lose more than 3 pounds in a week you run the risk of slowing your metabolism. Here’s some good information about nutrition and personal fitness.

4) “I just want to work my stomach so I can spot reduce”.

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Are you sure??
The initial feeling of spot reducing that many new exercisers experience is the toning of a muscle that was not used for a very long time. After that, all one can do is build that muscle and not spot reduce the fat around it. Unfortunately when God created us, he made us all unique and we all deposit fat differently. Some around the stomach, some around the hips and butt and others between the ears. The ones that develop fat between the ears will never lose weight because they continually believe these crazy myths and try to replace hard work and dedication to a healthy lifestyle with fad diets, pills and potions and other drugs that make your stomach look…down right nasty.

4) “Stretch before you workout”

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Although I am a big believer in stretching it is also possible to over stretch and impede performance. In sport a muscle requires a certain amount stretch reflex to attain maximum speed and performance. By over stretching an athlete can impede this reflex and slow his or herself down or worse cause injury. Light stretching on a daily basis before and after exercise or sport is best. Stretching should be relaxing and not painful.

5) “Don’t eat before you workout”

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This school of thought is correct when it refers to a large meal, however studies have found that small feedings a half hour before exercise actually helps to limit fatigue and muscle tissue breakdown. Realize it is not advisable to eat prior to a competitive event and it’s a good idea to speak to your coach or nutritionist if you are competing in any activity.

6) “Don’t eat fatty foods”

This pertains mostly to trans fat or saturated fats. The fats contained in walnuts, seeds, avocados, fish and oils such as olive oil are excellent for maintaining health and should not be avoided unless there is a medical reason why.

Well I hope this information helps and as always if you are under the care of a doctor or nutritionist always ask them what to do before adding or changing your diet and before beginning an exercise program.

Category: General Info

What are Probiotics?

Jun 10 2010

Many people suffer from gas, bloating, stomach cramping, and diahhrea along with a host of other ailments. The problem many times can be fixed by simply cutting something out of your diet, like hamburgers, hot dogs or beer…sounds like the ball game to me. At any rate, see your doctor first and ask he / she about probiotics for your ailing gut.

Probiotics are used for Dyspiosis or an imbalance of the bodies intestinal flora. This imbalance of delicate intestinal “good” bacteria is important for many functions in the body, especially immune health. The two most common ones used in supplements and other foods fall into the following categories, Lactic Acid Bacteriaand Bifidobacteria. There are so many versions out there of each, that people don’t have an idea about which one to get, especially since you need an english degree to pronounce some of them. So I’m going to start out by introducing a few you may see in some products and what each particular one does for your body.

1.) BiofidoBacterium Bifidum- Enhances assimulation of minerals, ie. Calcium, Magnesium etc.

2.) BiofidoBacterium Longum- Helps reduce diahhrea from antibiotic usage. It’s also among the first to colonise the sterile digestive tract of newborns and predominates in breast-fed infants.

3.) Lactobacillus Acidophilus- A natural antibiotic and has been used to treat or prevent vaginal yeast infections, yeast infections of the mouth, or diarrhea caused by taking antibiotics.

4.) Lactobacillus Bulgaricus- This particular substance is transient and needs to be continually supplied because it won’t colonize in your intestines. It’s mostly used to help regulate PH and It is often helpful to sufferers of lactose intolerance because it helps ferment lactose. While fermenting milk, it produces acetaldehyde, which is one of the main components of yogurts aroma.

5.) Lactobacillus Plantarum- Helps to synthesize L-Lysine which is used to prevent cold sores. It also assists in making N.O. (Nitric Oxide)

6.) Lactobacillus Rhamnosus- Helps colonise the geneto-urinary tract to help prevent infections.

7.) Lactobacillus Salivarius- Helps to protect the teeth from cavities and sweetens the breath.

Probiotics are best taken with take with Fructo Oligosaccharide. A fiber which is food for the bacteria to help them grow.
Also, be sure to get an enteric coated version. This will allow the supplement to bipass the stomach acids and reach your intestines for maximum utilization.

Caution: if you are pregnant, immune suppressed or have any disease or condition that you are under the care of a physician, nutritionist, dietitian or other health care professional, always seek their advise before taking probiotics. It is advisable to get your doctors permission before taking any supplements as you may also encounter dangerous drug interactions or complications you may not be aware of.

The information obtained here was was from various web sites and a TLN television program- “Your Health”, with Dr. Richard and Cindy Becker, a great show on daily.

Category: Supplements

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