CAN YOUR HEART PASS THE TEST???

Cardiovascular Fitness-What???

The Centers for Disease Control and Prevention suggests completing 150 minutes or more of cardiovascular exercise weekly to build endurance and encourage good health. This boils down to 30 minutes 5 times a week. Walking, running, cycling, swimming and skating are examples of activities that build cardiovascular endurance by supplying your heart with the energy it needs to deliver oxygen to your muscles and organs. Cardiovascular endurance is the most important aspect of fitness because it serves as a barometer for the overall health of your heart.
Increasing heart health can affect so many aspects of our lives;

Weight Control

Disease Prevention

Psychological Benefits

Are all enhanced exponentially increasing longevity and quality of life as we age.

 Here is a quick way to test your cardiovascular fitness level;

The 3-Minute Step Test

Equipment needed: Stopwatch or clock with a second hand; a friend to help you keep count; a 12-inch bench, box, or step; a metronome (if you do not have one of these there are some great ones available online; check out http://www.metronomeonline.com/)

What this measures: This test assesses your fitness level based on how quickly your heart rate recovers after exercise. The fitter you are, the quicker your heart rate will return to normal after exercise.


Execution: This test is based on a 12-inch step, so use one as close to 12 inches as possible, otherwise your results will be skewed. Set the metronome to 96 beats per minute and make sure you can hear the beat. Stand facing the step. When ready to begin, start the clock or stopwatch and march up and down on the step to the metronome beat (up, up, down, down) for 3 consecutive minutes. (You can rest if you need to, but remain standing.) When 3 minutes are up, stop immediately, sit down on the step, and count (or have a friend count) your pulse (use your wrist or neck) for one full minute.

What this measures: This test assesses your fitness level based on how quickly your heart rate recovers after exercise. The fitter you are, the quicker your heart rate will return to normal after exercise.

Scoring: Here are the age-adjusted standards based on guidelines published by YMCA.

Ratings for Men, Based on Age

	18-25	26-35	36-45	46-55	56-65	65+
Excellent	50-76	51-76	49-76	56-82	60-77	59-81
Good	79-84	79-85	80-88	87-93	86-94	87-92
Above Average	88-93	88-94	92-88	95-101	97-100	94-102
Average	95-100	96-102	100-105	103-111	103-109	104-110
Below Average	102-107	104-110	108-113	113-119	111-117	114-118
Poor	111-119	114-121	116-124	121-126	119-128	121-126
Very Poor	124-157	126-161	130-163	131-159	131-154	130-151

Ratings for Women, Based on Age

	18-25	26-35	36-45	46-55	56-65	65+
Excellent	52-81	58-80	51-84	63-91	60-92	70-92
Good	85-93	85-92	89-96	95-101	97-103	96-101
Above Average	96-102	95-101	100-104	104-110	106-111	104-111
Average	104-110	104-110	107-112	113-118	113-118	116-121
Below Average	113-120	113-119	115-120	120-124	119-127	123-126
Poor	122-131	122-129	124-132	126-132	129-135	128-133
Very Poor	135-169	134-171	137-169	137-171	141-174	135-155

This is a great time of year to get together with a few friends and test your baseline, then after a few months try the step test again and see how much you can improve your cardiovascular fitness, and your lifestyle!!

"P-Pu-Puh-PROTEIN"

“P-Pu-Puh…PROTEIN!”

Per Precision Nutrition:

The P-Pu-Pu-POWER of PROTEIN and why you need it!

Ø  Protein helps build and repair almost every tissue in our bodies — including our muscles and bones.

o   Concerned about healthy aging and your bone density? Protein is your friend. Oh yeah, and enjoy the luscious hair, skin, and fingernails too.

Ø  Protein helps synthesize important hormones, including hormones that make us happy and relaxed.

Ø  Protein supports our immune system.

Ø  Protein boosts our metabolism; it helps us lose fat and stay lean for life.

Ø  Protein helps us feel fuller, longer.

o   Remember our Super Habit #2: Stop eating at 80% full. Protein makes this habit MUCH easier!

What are protein-rich foods?

Here are your high-protein sources again:

Ø  Lean meat such as beef, pork, wild game

Ø  Poultry such as chicken or turkey

Ø  Fish & seafood such as shrimp or scallops

Ø  Eggs & egg whites

Ø  Cottage cheese or strained plain Greek yogurt (such as Fage)

Ø  Protein powder such as whey, egg, vegetarian blends, etc.

Ø  Cooked lentils or beans

Ø  Tempeh or tofu

Ø  Veggie burger

* What makes these particular foods so great? Well, each has at least 15-20 grams of protein per serving. (If you opt for a veggie burger, double-check the label to make sure it's got enough protein.)

Does this mean you have to start weighing your food or counting every measly gram of protein?

Nope. Remember, here at PN we like to make things simple. Which is why we have an easy method for getting the right amount of protein at every meal.

“Hand-y Portions”

Look at the palm of your hand. That's a serving of protein. 

Note: If you're using protein powder, just follow the suggested serving size on the label. 

Remember to eat slowly. And eat to 80% full, then stop... even if you haven't finished all your protein yet.

Handy tip! Having a solid serving of protein with breakfast will help control your appetite all day long. (Imagine... no more afternoon or night time munchies! That's the power of protein.)

Building a Protein-Rich Menu

Here are some ideas:

Eggs

Eggs are a convenient, versatile, high-quality source of protein and valuable nutrients. And they go with darn near everything. Whether scrambled or made into something fancier such as a frittata or an omelet, eggs offer a great way to use up leftover veggies or other protein in your fridge.

Stir-fry

Got veggies? Got meat, poultry, fish, seafood, or tofu/tempeh? (Heck, you can use eggs too. Why not?) Got 10 minutes? Got a utensil to stir with? Then you’ve got a stir-fry! Swap some seasonings, throw in some salsa, and maybe some black beans, and you've got Mexican.

On the grill

Fire up that outdoor grill or oven broiler and slap some protein down. We recommend seasoning it first with things like salt, pepper, fresh herbs, citrus, or any other low-sugar sauce. Get creative! Try grilling it straight up, or getting fancy with skewers, satay, and kebabs.

Wrap it up

Here’s a quick 4-step plan for protein:

1.Grab some protein (see the list above).

2.Grab some veggies.

3.Grab a little sauce such as hummus, hot sauce, salsa, guacamole, or whatever else you like.

4.Wrap it all up.

For an extra hit of vegetables, try lettuce or collard green wraps instead of a flatbread or tortilla wrap.

Top a salad

Got a salad? Great! Dump some protein on top!

Soups and stews

Whether it's curry in a hurry or a slow-simmering winter stew, plop a bunch of toasty stuff in a bowl and enjoy. 

**Stay tuned for next time when we discuss more about WHAT to eat…AND DON’T FORGET YOUR 2 SUPER HABITS… Eat slowly and stop at 80% Full!**

Please feel free to email me with any questions regarding nutrition and/or exercise!

Hayley Jones, BS, CSCS, PN1

hjones@mvhospital.net