Month: July 2024

Understanding heart rate and training zones is great for optimising your workouts and achieving specific fitness goals. It is not by all means the only way to monitor your workouts but some people do like to use their heart rate as an indicator during a workout, training session or run so I thought I would look deeper into this. The heart rate is a measure of how many times your heart beats per minute (bpm), and it can provide valuable insights into the intensity of your exercise. Training zones are specific heart rate ranges that correspond to different exercise intensities, each serving a different purpose in terms of fitness improvement.

Here’s a general breakdown of training zones:

1. Resting Heart Rate (RHR):

   – This is your heart rate when you are at complete rest, typically measured in the morning before you get out of bed or after a period of sitting still in a relaxed environment.

   – It serves as a baseline for tracking changes in your cardiovascular fitness – generally speaking a lower resting heart rate is associated with higher levels of fitness.

2. Maximum Heart Rate (MHR):

   – This is the highest heart rate you can achieve during intense exercise.

   – An estimate of your MHR can be calculated using formulas (e.g. 220 minus your age), but individual variations exist.

3. Heart Rate Reserve (HRR):

   – Heart rate reserve is the difference between your max heart rate and your resting heart rate.

   – It provides a range within which your training zones are defined.

4. Training Zones:

   – Zone 1 (50-60% of HRR): Very light intensity, suitable for warm-up and cool-down exercises. It helps improve general cardiovascular health.

   – Zone 2 (60-70% of HRR): Light to moderate intensity, good for building aerobic endurance and burning fat.

   – Zone 3 (70-80% of HRR): Moderate to moderately high intensity, beneficial for improving aerobic and anaerobic fitness.

   – Zone 4 (80-90% of HRR): High intensity, used for interval training to improve anaerobic capacity and speed.

   – Zone 5 (90-100% of HRR): Maximum effort, suitable for short bursts of high-intensity exercise. This zone helps improve speed and power.

How to Determine Your Training Zones:

1. Maximal Tests: Conducting maximal tests, such as a graded exercise test, can provide accurate data on your max heart rate.

2. Estimation Formulas: While less accurate, formulas like 220 minus age, can provide rough estimates.

3. Fitness Trackers and Wearable Devices: Many modern fitness trackers and smartwatches use heart rate data to estimate training zones. They often consider your age, sex, and fitness level. Be warned some can be wildly inaccurate and vary massively in results.

4. Perceived Exertion: Listen to your body and use the perceived exertion scale (1 to 10) to gauge the intensity of your workout. It can complement heart rate monitoring.

Regularly monitoring and adjusting your training based on heart rate and training zones can help you achieve specific fitness goals, whether it’s improving endurance or increasing speed and power. However, using your body and focussing on how you feel as well as tracking reps and sets are also excellent markers for monitoring progress and fitness.

Have you incorporated this into your own training? If so I would love to hear from you and how you have used the data.

As always, any questions please get in touch.

Caroline x

Summer holidays are firmly upon us and I love taking my exercise routines outside when the weather is nice and making the most of the sunshine. Training in the heat can have both benefits and challenges. It’s important to be aware of the potential risks and take appropriate precautions to ensure your safety, especially if you’re not used to working out in the warmer weather. Here are some of my considerations and tips for training in hot conditions:

Benefits:

1. Improved Endurance: Exercising in the heat can lead to improved heat acclimatisation and enhanced cardiovascular endurance.

2. Calorie Burn: Your body may burn more calories as it works harder to cool itself in a hot environment.

3. Mental Toughness: Training in challenging conditions can build mental resilience and discipline.

Challenges:

1. Dehydration: The risk of dehydration is higher in hot conditions. It’s crucial to stay well-hydrated before, during and after your workout. 

2. Heat Exhaustion and Heat Stroke: Exercising in extreme heat can increase the risk of heat-related illnesses. Be aware of symptoms such as dizziness, nausea, rapid heartbeat, and stop exercise if you experience any of them.

3. Electrolyte Imbalance: Sweating in the heat can lead to the loss of essential electrolytes. Consider consuming electrolyte-rich drinks and make sure you are remaining hydrated and fuelled.

4. Sunburn: Protect your skin from harmful UV rays by applying sunscreen, wearing appropriate clothing, and training during non-peak sun hours if possible.

My Top Tips for Training in the Heat:

1. Hydrate: I cannot emphasise this enough! Drink plenty of water before, during, and after your workout. You could consider electrolyte-rich drinks for longer sessions.

2. Time of Day: Train during the cooler part of the day, such as early morning or late evening, to avoid peak heat – for me it’s always early morning.

3. Appropriate Clothing: Wear light-coloured, loose-fitting and breathable clothing to help your body cool down.

4. Sun Protection: Use sunscreen, a hat and sunglasses to protect yourself from the sun’s harmful rays.

5. Gradual Acclimatisation: Allow your body to acclimate gradually to the heat – you may wish to make your sessions shorter in these temperatures and only gradually increase intensity and duration. I always think of my exercise sessions as maintenance on holiday not PBs!

6. Listen to Your Body: Pay attention to how your body feels. If you experience signs of heat-related issues, take a break and cool down.

7. Cooling Strategies: Use cooling aids like wet towels, cooling vests, or ice packs to help regulate your body temperature.

Individual tolerance to heat varies, so it’s important to listen to your body and adjust your training accordingly. 

Are you a hot or cold weather person? 

Caroline x

Building lean muscle not only helps with everyday life tasks, boosts our self-esteem and regulates metabolism but it can also help you feel more energised, sleep better and ultimately live a longer, healthier life. The challenge is doing this as we age. So here are my top tips to build and maintain muscle as you age – especially if you’re new to strength training and just getting started.

Strength train for at least 20-30 minutes 3-4 times per week

If you want to build lean muscle you will need to do some form of resistance training regularly. The best type of exercise is one you enjoy – it won’t feel like a chore, you’re more likely to be consistent and see results so find something that you enjoy which involves working the muscles under resistance (e.g. dumbbells, resistance bands etc.). You can think of resistance training like body armour – it’s your protection and longevity survival kit! 20-30 minutes is a manageable chunk of time to find during your day 3-4 times per week, you don’t need to be doing hour-long workouts to get the benefits.

Place the focus on form not on reps

Remember it is most certainly quality over quantity. If you are simply doing the exercise with the aim of hitting 20 reps then that is not going to get you the results you need. Think instead about exactly what each body part is doing, engage each muscle that is needed to complete each rep with the best technique. Take a press up for example, it’s not just the arms and chest, the glutes need to be engaged, you should be lifting through the quads, engaging the core and the lats should be tight to ensure the body stays in alignment whilst the arms and chest work to produce the movement. Take each one slowly and carefully and suddenly you find you’re really working quite hard. It is much better to do 5-10 really well than speed through 20-25. The same can be said for any of the great strength exercises – squats, lunges, planks they all require the whole body to be working in synergy for top technique.

Ease yourself in

You can’t expect to go from never lifting a dumbbell or having a 4 year break to smashing through a whole body workout with ease. Set yourself up for success – start with a short bodyweight, beginners session, gradually add in light weights, build up the number of circuits you can do, extend the length of each set, bring in more complex exercises and before you know it you will be powering through the session. But remember the phrase “don’t run before you can walk” – it really is applicable here. If you jump right in at the deep end and injure yourself you will be setting yourself further back than when you decided to start so start small, build and above all be consistent. 

Building and maintaining muscle as we age doesn’t need to be complicated and doesn’t require loads of time and equipment but it does need a few well thought out sessions each week, performed consistently. 

I have long since been an advocate of strength training, particularly for women, and with this in mind I built my platform – Caroline’s Circuits. My workouts are 4 times a week for just 30 minutes. They are interval strength training circuits which work different muscle groups and challenge the body – they give the perfect mix of strength and cardio for the best results.

The online workouts are Monday, Tuesday, Wednesday and Friday (they are all recorded and available to you within an hour of the session if you can’t make them live). Classes have been specifically designed to suit all fitness levels and create fitness habits which last & which produce results.

Any questions as always please do get in touch!

Caroline x

Building stronger bones involves a combination of factors, including genetics, nutrition, and physical activity. This week I am going to dive into the science behind the formation of bones and what we can do to help! 

Ossification is the process by which bone tissue is formed, and it involves the deposition of minerals (mainly calcium and phosphate) into a framework of collagen fibres. There are two primary types of ossification: intramembranous ossification and endochondral ossification (stick with me on the science here!).

1. Intramembranous Ossification:

• Location: This type of bone formation occurs directly within mesenchymal (undifferentiated embryonic connective tissue) membranes, without the intermediate step of cartilage formation. 
• Process:
  • Mesenchymal cells differentiate into osteoblasts (the scientific name for bone-forming cells).
  • Osteoblasts release an organic matrix (osteoid), which consists of collagen fibres.
  • Calcium salts are deposited within the osteoid, leading to the formation of bone tissue.
  • The type of bone formation process occurs mainly in flat bones of the skull, facial bones, and part of the clavicle.

2. Endochondral Ossification:

• Location: This type of bone formation involves the replacement of a cartilaginous model with bone tissue and is the process by which the majority of bones in the body are formed.
• Process:
  • Firstly the body must form a Cartilage Model: Mesenchymal cells differentiate into chondrocytes (cartilage-forming cells) that form a cartilaginous model of the future bone.
  • The cartilage model grows, and a primary ossification centre is established in the diaphysis (shaft) of the bone.
  • Vascular Invasion: Blood vessels infiltrate the cartilage model, bringing osteoblasts (bone forming cells) and nutrients.
  • Osteoblasts replace the cartilage with bone tissue in the primary ossification centre.
  • Formation of Secondary Ossification Centres: Secondary ossification centres develop in the epiphyses (ends) of the bone.
  • Cartilage is replaced by bone in these secondary ossification centres.
  • Epiphyseal Plates (Growth Plates): A layer of cartilage, known as the epiphyseal plate, remains between the shaft and end of the bone. The epiphyseal plate is responsible for bones getting longer in children and adolescents – growing taller.
  • Closure of Epiphyseal Plates: As an individual reaches skeletal maturity, the epiphyseal plates close, and the bone stops growing in length.
  • The building of bone in the shaft and ends of bone continues throughout life with new bone being formed all the time and old bone being destroyed – it is a balancing act. To continue to build stronger bones you need the bone growth rate to be more rapid than the rate of bone decline – this is what we are trying to combat as we age.

Both types of ossification mentioned above involve the activity of osteoblasts, which are responsible for bone formation, and osteoclasts, which are involved in bone resorption (or breakdown). The balance between these two processes is crucial for maintaining bone structure and function throughout life.

Ossification is a dynamic and tightly regulated process, influenced by genetic factors, hormones, and mechanical stimuli. Here are some key aspects of the factors behind building and maintaining strong bones:

• Nutrition:
  • Calcium and Vitamin D: Calcium is a crucial mineral for bone health, and vitamin D helps the body absorb calcium. Good dietary sources of calcium include dairy products, leafy green vegetables, and fortified foods. Vitamin D can be obtained from sunlight exposure, certain foods, and supplements.
  • Other Essential Nutrients: Besides calcium and vitamin D, other nutrients such as vitamin K, magnesium, phosphorus, and trace minerals contribute to bone health. A well-balanced diet that includes a variety of nutrients is essential.

• Weight-Bearing Exercise:
  • Strength Training: Resistance or strength training exercises stimulate the bones to adapt and become denser. Weight-bearing exercises, like lifting weights, using resistance bands, or doing bodyweight exercises, create a positive impact on bone density.
  • Impact Activities: Activities that involve impact, such as running, jumping, or power walking, can also promote bone health. These activities generate forces on the bones, leading to an adaptive response that strengthens them.

• Hormonal Regulation:
  • Hormones, particularly oestrogen and testosterone: These hormones play a role in bone health. For example, during menopause, women may experience a decrease in oestrogen levels, which can lead to bone loss and therefore weaker bones – diet and exercise can help offset this.

• Lifestyle Factors:
  • Avoiding Smoking and Limiting Alcohol Intake: Smoking and excessive alcohol consumption can negatively impact bone health. Smoking has been associated with lower bone density, and excessive alcohol intake can interfere with calcium absorption and affect bone remodelling.

• Genetics: Genetic Factors:
  • Genetic predisposition can influence bone health. Some individuals may have a higher genetic potential for achieving greater bone density. However, lifestyle factors still play a significant role.

It’s important to note that building and maintaining strong bones is a lifelong process. While bone density typically peaks in early adulthood, lifestyle choices can impact bone health throughout life. Consulting with a healthcare professional, especially if you have specific concerns or risk factors, is advisable to create a personalised plan for optimal bone health.

As always any questions, please get in touch.

When it comes to fitness, training and workouts we want to be doing the most we can to reach our goals and get results. Combining strength and cardio is a big trend but beware certain exercises might just be doing you more of a hindrance than a helping hand. 

First up are burpees – these are often touted as a full body exercise that builds strength and works your cardiovascular system and they certainly are. But be aware they are also an exercise which are one of the most common culprits for poor form. Burpees engage multiple muscle groups and whilst that can be a big tick for improving fitness the problem lies in the way they are performed. Poor form on a burpee can make it ineffective and even cause injury. So my advice is to really work on your technique when it comes to this exercise. If that means avoiding the jump element until your core, legs and glutes are stronger and taking the low impact option until you’re confident that your technique is 100% then this will benefit your fitness far greater than powering through 15 with questionable form. This can be particularly pertinent when heading into a second or third set as the muscles fatigue and your form can suffer.

Next up is HIIT training – high intensity interval training. This certainly has a place in a weekly workout schedule but you might not want to be doing this for every session. There has been a huge boom in HIIT classes and whilst they can be a really effective way to increase your heart, challenge your cardiovascular system and save time, it is important to note that they might not help your strength work. I include one of these sessions per week on my platform which I love for their energizing nature and cardio tick but I personally find one or two hiit sessions a week plenty. The high intensity nature, if used in all your workouts, can inhibit strength gains and the development of lean muscle. It is recommended to focus on 3 pure strength sessions each week e.g. one full body, one upper body and one lower body to maximise strength through focussed, form-orientated workouts with the correct weight to challenge your muscles and then you can add in one or two HIIT sessions to tap into that cardio-strength combo. This way you will give your muscles the stimulus they need to successfully develop strength and build lean muscle. It is important to also note that HIIT workouts might not be suitable for beginners so it’s key to build up to them or opt for lower impact options at the start.

Tricep dips – these can fall into the same category as burpees. They can be brilliant but form is crucial. Many individuals fall into the trap of allowing their shoulders to roll forwards during the dip which reduces the effectiveness of this exercise and can increase injury risk. It is a tricky exercise as it uses bodyweight to build tricep strength so, if you’re struggling with these or concerned about form, my suggestion would be to work on isolated tricep exercises e.g. tricep extensions, skull crushers or tricep kick backs with a dumbbell to build tricep strength first or slow the dips right down – it also helps to have a mirror nearby so you can watch your form to ensure correct technique.

Side bends/weighted side bends target the oblique muscles. A great exercise for the obliques but care needs to be taken. Obliques are primarily used functionally to resist or cause rotation of the trunk. Side bends focus on a lateral bend which is a key functional move – it is so important to train our muscles functionally so be sure to include exercises like a wood chop or Pallof press to train the obliques in the way they are used most in everyday life. Again these need to be done correctly without leaning forwards or overarching the back and should be done with just one weight or can be done with just bodyweight to start. It is really important to be strong through the core before you bend and without a sudden, jerky movement.

So what is the key takeaway here? To focus on our form always and ensure the exercises we are doing are targetting the correct muscle groups.

What is the best way to build strength and overall fitness? Building strength and fitness efficiently requires a balanced workout regimen. Here are the four core pillars I recommend including in yours:

• Strength training: Dedicate separate sessions for strength training that focus on compound exercises like squats, deadlifts, bench/chest presses, and overhead presses. Lift weights that challenge you and incorporate progressive overload to continually challenge your muscles. If you’re new to strength training, I’d recommend starting gently and building gradually and learning proper form to prevent injuries. Once you are familiar with these movements, you can start with lighter weights and gradually increase the resistance as your strength improves.
• Cardiovascular/zone 2 exercise: I’d also recommend including dedicated cardio sessions in your routine. Opt for activities you enjoy, such as walking, hiking, running, cycling, or swimming, to boost your cardiovascular health and endurance.
• Functional training: Integrate functional movements like planks, push ups, and squats, lunges which improve overall fitness, core strength, and balance, into your schedule.
• Flexibility and mobility work: Finally, don’t neglect stretching and mobility exercises! These will help you prevent injuries and maintain flexibility.

As always, any questions, please get in touch.