by Mollie Millington | Feb 19, 2018 | exercise, fitness, technology
When you climb a set of stairs, does your heart rate (also known as pulse) increase? Think back to before you started exercising regularly (ages ago, I know) and was it more difficult to climb the stairs then? With regular exercise your heart, a muscle, will become stronger and be able to stay at a stable heart rate as you climb the same set of stairs. Your heart rate indicates how fit you are. If you are able to keep it steady and low (which is relative to you and your age/size/gender), you are physically strong enough to complete the task at hand.
Heart rate varies from person to person and will change as you age. A heart rate monitor can assist you in your training to make sure you are getting the most out of each session, depending on your training goals. Resting heart rate is when you are sitting or laying still. A god time to measure this is just when you wake up, before you get out of bed (yes you would have to sleep with monitor on). For most people, this would range from 60-100 beats per minute (BPM). The more athletic you are, the lower your heart rate will be. Medications, such as beta blockers, will affect your resting heart rate.
The equation typically used to calculate your maximum heart rate (MHR) is (220- your age). With this you can figure out your heart rate for different exertions. For example, if you are 30 years old: 220-30= 190 (MHR)* 60% effort = 114 BPM and 220-30=190 *85% effort = 161.5 BPM. Again, this is an estimate and will vary based on your established fitness level. There are a few other equations out there that are a bit more completed. You can also take part in a V02 max test or a field test, which will be more accurate at your current fitness level. When you exercise, you can decide how much effort you want to put into a session. The traditional school of thought is low intensity for longer duration if you want to burn fat and work on endurance (50-65% MHR) and higher MHR for aerobic conditioning (65-85%). High intensity and interval training should push you 90-100% with sufficient rest in between to allow heart to recover.
By paying attention to your heart rate, you can train smarter to ensure each minute you spend training is benefiting your overall goals. The data provided lets you know if you can push yourself harder up those hills or during fartleks, rather than the voice in your head telling you to ease up. Your heart rate monitor (and resting heart rate) can also let you know that your body has sufficiently recovered from the previous day’s work out.
The lesson? Start paying attention to your heart rate during a work out and look back to data from previous rides and runs. Look at the pattern over time and check in at a regular interval to see if your resting heart rate is dropping (which indicates improved fitness). Don’t discount recovery or endurance rides on the timetable as these are just as important to heart health. Finally, make sure you have rest built into your diary to give your entire body time to repair from your smarter training.
If you are in the market for a new heart rate monitor, you can read my product reviews here:
Suunto Spartan Trainer
My Zone MZ3
Mio Fuse
Mio Alpha 2
Ready to shop? Read this post on how to select an activity tracker as a gift here
Portions of this post originally appeared on the now defunct H2 Life Blog.
by thinkmarsh | Feb 19, 2018 | exercise, fitness, technology
When you climb a set of stairs, does your heart rate (also known as pulse) increase? Think back to before you started exercising regularly (ages ago, I know) and was it more difficult to climb the stairs then? With regular exercise your heart, a muscle, will become stronger and be able to stay at a stable heart rate as you climb the same set of stairs. Your heart rate indicates how fit you are. If you are able to keep it steady and low (which is relative to you and your age/size/gender), you are physically strong enough to complete the task at hand.
Heart rate varies from person to person and will change as you age. A heart rate monitor can assist you in your training to make sure you are getting the most out of each session, depending on your training goals. Resting heart rate is when you are sitting or laying still. A god time to measure this is just when you wake up, before you get out of bed (yes you would have to sleep with monitor on). For most people, this would range from 60-100 beats per minute (BPM). The more athletic you are, the lower your heart rate will be. Medications, such as beta blockers, will affect your resting heart rate.
The equation typically used to calculate your maximum heart rate (MHR) is (220- your age). With this you can figure out your heart rate for different exertions. For example, if you are 30 years old: 220-30= 190 (MHR)* 60% effort = 114 BPM and 220-30=190 *85% effort = 161.5 BPM. Again, this is an estimate and will vary based on your established fitness level. There are a few other equations out there that are a bit more completed. You can also take part in a V02 max test or a field test, which will be more accurate at your current fitness level. When you exercise, you can decide how much effort you want to put into a session. The traditional school of thought is low intensity for longer duration if you want to burn fat and work on endurance (50-65% MHR) and higher MHR for aerobic conditioning (65-85%). High intensity and interval training should push you 90-100% with sufficient rest in between to allow heart to recover.
By paying attention to your heart rate, you can train smarter to ensure each minute you spend training is benefiting your overall goals. The data provided lets you know if you can push yourself harder up those hills or during fartleks, rather than the voice in your head telling you to ease up. Your heart rate monitor (and resting heart rate) can also let you know that your body has sufficiently recovered from the previous day’s work out.
The lesson? Start paying attention to your heart rate during a work out and look back to data from previous rides and runs. Look at the pattern over time and check in at a regular interval to see if your resting heart rate is dropping (which indicates improved fitness). Don’t discount recovery or endurance rides on the timetable as these are just as important to heart health. Finally, make sure you have rest built into your diary to give your entire body time to repair from your smarter training.
If you are in the market for a new heart rate monitor, you can read my product reviews here:
Suunto Spartan Trainer
My Zone MZ3
Mio Fuse
Mio Alpha 2
Ready to shop? Read this post on how to select an activity tracker as a gift here
Portions of this post originally appeared on the now defunct H2 Life Blog.
by thinkmarsh | Jan 17, 2018 | fitness, happiness, motivation, self-esteem
For a while, I have been in denial that a new year had started. I continued to eat and drink as I did in December, which meant I gained back the weight it took me 12 weeks to lose at the end of 2017. I was also in denial that I would stick to a fitness regime without any big races booked in for 2018. Finally, after a strong blogging game the last few months, I thought I would be cranking out content in January.
And I did nothing about any of it.
Not really nothing. I worried a lot, sat on the couch, drank Jack and Diet Coke after work, and basically carried on worrying about what I was doing to myself.
The fear held me back from making any changes.
As more time passed, the lower my self-esteem plummeted. I was getting heavier, un-fitter, and more insecure about my presence on social media and this blog. Maybe the fact that I lowered my anxiety meds contributed to me feeling frozen in time, unable to take action? Or maybe the jealously/admiration of my fellow fitness bloggers was just getting the best of me (seriously, they do some pretty amazing stuff)? It was a pity party for one and I was the guest of honor.
But then I went to a fitness class at Fitness Space in Wapping, where I saw some of my fitness friends. We did some HIIT, then stretched it out with yoga. Catching up over delicious food from The Fitology Kitchen, I realized that I do indeed have some exciting stuff going on and I just need to create the momentum again.
One of the things that motivates me is my passion for helping others find being active enjoyable and fun. As the Happiness Personal Trainer, I strive to inspire other people with ways to make healthy choices a positive rather than a negative.
Let me tell you, I too struggle with these choices. I have days that I want to stay on the couch eating raw cookie dough and watch Bridezillas with my dog (don’t worry, he doesn’t get any).
But I have come out of the other side now. Yes, it sucks that I took a month off and slipped down the slope a bit. I have made the decision to dust myself off and continue my journey towards health and happiness. It will be tough at first but I need to get ready for some busy months ahead. Being physically strong and more confident will make what I have lined up more enjoyable for all.
What changes am I making now that I have my mojo back?
First, I am unsubscribing to all the junk emails I never open. I have big FOMO with fitness studios and brands but I can’t possibly buy everything I get pictures of, nor can I attend all the classes. I might miss a few cool things, but the fact my inbox won’t explode every time I open it will help me feel less overwhelmed. It might seem like a small thing, but I hope removing these distractions will help me focus on connecting with clients and developing new relationships.
Second, I am donating and E-baying a ton of stuff. My husband and I had a major clear out and reorganised some of our flat which is making him very happy (I tend to have piles of stuff everywhere). It should also help me be organised with a new system and give me more opportunities to hoover and mop (to make my German grandmother proud). Lack of pride in the cleanliness of my home is another knock to my self-esteem. I am nearly 40 and struggle to keep shelves dusted and walls white. Getting a cleaner has been on my list of things to do for a while and I hope to book one soon.
To keep things on track, I am going back to my Kikki.K goal planner to focus on the following big goals:
- Loose 10 pounds (the ones I gained back) by 29 March, when we head to Thailand for two weeks for my brother-in-law’s wedding
- Successfully climb Mount Kilimanjaro on International Women’s Day (come with me!)
- Become a faster and stronger runner by continuing to work with Function360 and doing solo track sessions while my club has temporarily switched nights (gotta keep my BQ goal in sight)
The lesson in of all of this?
Don’t worry if you don’t have a list of resolutions, intentions or goals for 2018 yet.
Don’t worry if you sometimes lose your way.
Life ebbs and flows. In just one day, you can suddenly change direction. Or you can gradually find yourself on a different course after 365 days. Have faith in yourself and your abilities. Do what makes you happy. Don’t be afraid to move the goal posts if you discover things aren’t working out as you had planned.
What gets you going again after you fall off the wagon? Do you have tips on finding your mojo? Leave me a comment below so that we can help one another focus on standing back up again rather than drowning in the guilt of experiencing a setback. It can happen to anyone at anytime. And if it happens to you, please come back here for support and inspiration.
by Mollie Millington | Jan 17, 2018 | fitness, happiness, motivation, self-esteem
For a while, I have been in denial that a new year had started. I continued to eat and drink as I did in December, which meant I gained back the weight it took me 12 weeks to lose at the end of 2017. I was also in denial that I would stick to a fitness regime without any big races booked in for 2018. Finally, after a strong blogging game the last few months, I thought I would be cranking out content in January.
And I did nothing about any of it.
Not really nothing. I worried a lot, sat on the couch, drank Jack and Diet Coke after work, and basically carried on worrying about what I was doing to myself.
The fear held me back from making any changes.
As more time passed, the lower my self-esteem plummeted. I was getting heavier, un-fitter, and more insecure about my presence on social media and this blog. Maybe the fact that I lowered my anxiety meds contributed to me feeling frozen in time, unable to take action? Or maybe the jealously/admiration of my fellow fitness bloggers was just getting the best of me (seriously, they do some pretty amazing stuff)? It was a pity party for one and I was the guest of honor.
But then I went to a fitness class at Fitness Space in Wapping, where I saw some of my fitness friends. We did some HIIT, then stretched it out with yoga. Catching up over delicious food from The Fitology Kitchen, I realized that I do indeed have some exciting stuff going on and I just need to create the momentum again.
One of the things that motivates me is my passion for helping others find being active enjoyable and fun. As the Happiness Personal Trainer, I strive to inspire other people with ways to make healthy choices a positive rather than a negative.
Let me tell you, I too struggle with these choices. I have days that I want to stay on the couch eating raw cookie dough and watch Bridezillas with my dog (don’t worry, he doesn’t get any).
But I have come out of the other side now. Yes, it sucks that I took a month off and slipped down the slope a bit. I have made the decision to dust myself off and continue my journey towards health and happiness. It will be tough at first but I need to get ready for some busy months ahead. Being physically strong and more confident will make what I have lined up more enjoyable for all.
What changes am I making now that I have my mojo back?
First, I am unsubscribing to all the junk emails I never open. I have big FOMO with fitness studios and brands but I can’t possibly buy everything I get pictures of, nor can I attend all the classes. I might miss a few cool things, but the fact my inbox won’t explode every time I open it will help me feel less overwhelmed. It might seem like a small thing, but I hope removing these distractions will help me focus on connecting with clients and developing new relationships.
Second, I am donating and E-baying a ton of stuff. My husband and I had a major clear out and reorganised some of our flat which is making him very happy (I tend to have piles of stuff everywhere). It should also help me be organised with a new system and give me more opportunities to hoover and mop (to make my German grandmother proud). Lack of pride in the cleanliness of my home is another knock to my self-esteem. I am nearly 40 and struggle to keep shelves dusted and walls white. Getting a cleaner has been on my list of things to do for a while and I hope to book one soon.
To keep things on track, I am going back to my Kikki.K goal planner to focus on the following big goals:
- Loose 10 pounds (the ones I gained back) by 29 March, when we head to Thailand for two weeks for my brother-in-law’s wedding
- Successfully climb Mount Kilimanjaro on International Women’s Day (come with me!)
- Become a faster and stronger runner by continuing to work with Function360 and doing solo track sessions while my club has temporarily switched nights (gotta keep my BQ goal in sight)
The lesson in of all of this?
Don’t worry if you don’t have a list of resolutions, intentions or goals for 2018 yet.
Don’t worry if you sometimes lose your way.
Life ebbs and flows. In just one day, you can suddenly change direction. Or you can gradually find yourself on a different course after 365 days. Have faith in yourself and your abilities. Do what makes you happy. Don’t be afraid to move the goal posts if you discover things aren’t working out as you had planned.
What gets you going again after you fall off the wagon? Do you have tips on finding your mojo? Leave me a comment below so that we can help one another focus on standing back up again rather than drowning in the guilt of experiencing a setback. It can happen to anyone at anytime. And if it happens to you, please come back here for support and inspiration.
by thinkmarsh | Oct 20, 2017 | class review, cycling, dancing, exercise, fitness, travel, water sports
When travelling, I love to use my free time to prioritise fitness and try new things. I spent a lot of time researching different fitness trends in Chicago that were not commonly seen in the United Kingdom. Unfortunately, I didn’t have time to try them all. Here is what I suggest you do next time you visit The Windy City.
AIR® class in River North
This studio offers beginner/foundation to advanced aerial exercise classes, such as Flow and Core. The fabric, called a hammock, hangs from the ceiling and can be twisted together for additional strength or extended to fully suspend your entire body. Don’t worry, it really is strong enough to support you while laying horizontal a few feet off of the ground. Alexis taught my class and was very good at explaining which ways we were to flip our bodies up and around in the fabric. The two other women in the class had been to the studio before and were much more confident with their ability, while I had never done anything like this. (I did a cocoon class at Gymbox once but that was just for relaxation). Within the first few minutes of class, I was already hanging upside-down during the warm up. It was such a strange sensation to feel the pressure of the hammock on my lower back as the blood started to rush to my head. It took me some time to learn to trust the hammock and relax into each movement. Alexis, a former dancer, taught us a few separate sequences to build a one minute routine, which we tried at the end of our 50 minute class (click here to watch a video of Alexis demonstrating). Unfortunately, my lack of upper body strength hindered my ability to do several of the moves. I was sweating profusely throughout the class, had to take a few breaks, and definitely felt the session in my arms the next day. Classes can hold up to 22 people at the River North location. The studio has recently launched Floor Lab too, which is a barre-inspired workout session that covers plyometrics, planks, and push ups.
 |
| My most advanced move |
AquaMermaid
 |
| Lovely mermaids before we plunged in the pool |
 |
| Learning to float |
What woman didn’t dream of being a mermaid when she was a little girl (or even now)? Splash was one of my favourite movies growing up. I used to swim like Madison in all my friends’ pools. When I saw I could do this as an adult with a real tail, I knew I had to try it. AquaMermaid Chicago offers classes on Sunday mornings at UIC Sports and Fitness Center. The classes can also be arranged for birthday or bachelorette parties. I roped two of my good friends, Lisa and Pattie, to try it out with me at the Hilton Chicago pool. All I can say is that I was smiling from ear to ear from the moment the tails were pulled out of the bag. Our swim instructor, Cora, was very friendly and patient as she taught us how to float with the tails on, swim from one end of the pool to the other, and how to do a somersault. She also tried to teach us how to do a dolphin circle (not sure if that is exactly what is was called. We had to do a backwards somersault while keeping our legs straight) towards the end of our session. But by this point, we were getting tired and water kept going up our noses. A few moves were challenging for us to do because we only had one lane of the lap pool available to move about. We made it work though, as you can see from the photos. We all got a few foot cramps from the monofin so make sure you eat a banana earlier in the day and take the time to warm up before the class. Overall, this was an absolute blast!
Explore the 606
Unfortunately, I didn’t make it to The 606 but I absolutely love the idea of it. It is an abandoned railway line that now provide 2.7 miles of trails for walkers, runners, and cyclists. Along the way there are art installations and green space. You can have a look at all the maps here.
Divvy, Chicago’s version of Boris Bikes
OK, yes you can rent bikes in London, but I didn’t realize Chicago offered this too until my last few days. I would have much rather ridden a bike around town that taking the subway. You can see things from a pace riding through neighbourhoods rather than from the train line. Prices start at about $10/day (or $99 for the year), where a one way ticket on the L train is $2.25 and a one day L pass is $10. In Oak Park, the suburb where I was staying, I saw several commuting cyclist and numerous cycle lanes. The only downside to the bike rentals is there isn’t a helmet included, but you could probably rent one of those too from a local bike shop. If you are confident on a bike and up for exploration, I highly recommend trying these out.
There were many more things I wanted to try, like a kayak architecture tour and indoor surfing class, but I just ran out of time. If you have a suggestion on other active travel for Chicago, please leave a comment below.
by Mollie Millington | Oct 20, 2017 | class review, cycling, dancing, exercise, fitness, travel, water sports
When travelling, I love to use my free time to prioritise fitness and try new things. I spent a lot of time researching different fitness trends in Chicago that were not commonly seen in the United Kingdom. Unfortunately, I didn’t have time to try them all. Here is what I suggest you do next time you visit The Windy City.
AIR® class in River North
This studio offers beginner/foundation to advanced aerial exercise classes, such as Flow and Core. The fabric, called a hammock, hangs from the ceiling and can be twisted together for additional strength or extended to fully suspend your entire body. Don’t worry, it really is strong enough to support you while laying horizontal a few feet off of the ground. Alexis taught my class and was very good at explaining which ways we were to flip our bodies up and around in the fabric. The two other women in the class had been to the studio before and were much more confident with their ability, while I had never done anything like this. (I did a cocoon class at Gymbox once but that was just for relaxation). Within the first few minutes of class, I was already hanging upside-down during the warm up. It was such a strange sensation to feel the pressure of the hammock on my lower back as the blood started to rush to my head. It took me some time to learn to trust the hammock and relax into each movement. Alexis, a former dancer, taught us a few separate sequences to build a one minute routine, which we tried at the end of our 50 minute class (click here to watch a video of Alexis demonstrating). Unfortunately, my lack of upper body strength hindered my ability to do several of the moves. I was sweating profusely throughout the class, had to take a few breaks, and definitely felt the session in my arms the next day. Classes can hold up to 22 people at the River North location. The studio has recently launched Floor Lab too, which is a barre-inspired workout session that covers plyometrics, planks, and push ups.
|
| My most advanced move |
AquaMermaid
|
| Lovely mermaids before we plunged in the pool |
|
| Learning to float |
What woman didn’t dream of being a mermaid when she was a little girl (or even now)? Splash was one of my favourite movies growing up. I used to swim like Madison in all my friends’ pools. When I saw I could do this as an adult with a real tail, I knew I had to try it. AquaMermaid Chicago offers classes on Sunday mornings at UIC Sports and Fitness Center. The classes can also be arranged for birthday or bachelorette parties. I roped two of my good friends, Lisa and Pattie, to try it out with me at the Hilton Chicago pool. All I can say is that I was smiling from ear to ear from the moment the tails were pulled out of the bag. Our swim instructor, Cora, was very friendly and patient as she taught us how to float with the tails on, swim from one end of the pool to the other, and how to do a somersault. She also tried to teach us how to do a dolphin circle (not sure if that is exactly what is was called. We had to do a backwards somersault while keeping our legs straight) towards the end of our session. But by this point, we were getting tired and water kept going up our noses. A few moves were challenging for us to do because we only had one lane of the lap pool available to move about. We made it work though, as you can see from the photos. We all got a few foot cramps from the monofin so make sure you eat a banana earlier in the day and take the time to warm up before the class. Overall, this was an absolute blast!
Explore the 606
Unfortunately, I didn’t make it to The 606 but I absolutely love the idea of it. It is an abandoned railway line that now provide 2.7 miles of trails for walkers, runners, and cyclists. Along the way there are art installations and green space. You can have a look at all the maps here.
Divvy, Chicago’s version of Boris Bikes
OK, yes you can rent bikes in London, but I didn’t realize Chicago offered this too until my last few days. I would have much rather ridden a bike around town that taking the subway. You can see things from a pace riding through neighbourhoods rather than from the train line. Prices start at about $10/day (or $99 for the year), where a one way ticket on the L train is $2.25 and a one day L pass is $10. In Oak Park, the suburb where I was staying, I saw several commuting cyclist and numerous cycle lanes. The only downside to the bike rentals is there isn’t a helmet included, but you could probably rent one of those too from a local bike shop. If you are confident on a bike and up for exploration, I highly recommend trying these out.
There were many more things I wanted to try, like a kayak architecture tour and indoor surfing class, but I just ran out of time. If you have a suggestion on other active travel for Chicago, please leave a comment below.
Recent Comments