Heart Rate Monitors

8 Exercises for Pets That Get You Moving

8 Exercises for Pets That Get You MovingIs your dog as fit as you are? Dogs, both big and small, require daily exercise, just like we do. While some dogs get more than enough daily exercise, many dogs get nothing more than their daily walks, if that.

 
Without daily exercise and stimulation, your dog becomes bored, antsy, agitated, some even unhealthy and depressed. Daily fitness activities helps keep muscles toned, while adding elasticity. The same activities also promotes a healthy metabolic system, and keeps the mind stimulated. Lack of physical activity usually results in your four legged friend becoming destructive.

 
I believe many pets do not get the proper exercise they need, simply because a lot of pet owners don’t realize how important it is that their pets receive it. Another reason could be that pet owners aren’t really familiar with exercises that will keep their canine buddies in shape. Here, I will outline 8 exercises for you that will not only get your dog active and fit, but in turn will be a benefit for you as well.

 

Instead of walking your dog, have your dog walk you. Wherever she goes, you go. Think of your dog as a four-legged, furry, walking GPS that isn’t letting you know where the final destination will be. You’ll be amazed where that nose will take the two of you.

 
Running
Running is something that comes natural to most dogs. If you give my little girl an open field, without question, she’s taking off. Next time you’re going on your daily run, suit up your pooch and let him/her come along.

 
Fetch
A simple game of fetch can be all that is needed for your dog’s daily exercise fix. Fetch is easy to squeeze into busy schedules, as there is no need to travel far to fit in a game. A close-by park or backyard works great and on rainy days, fetch can be an indoor sport, played from the comfort of your couch.

 
Group Exercise
The best forms of exercise for any animal are the activities they would naturally do. For dogs, playing with other dogs fits that definition. Set up a play date for your dog, or visit the local dog park, and watch them have a blast.

 
Take your dog for a swim
Swimming is as great for dogs as it is for humans. If your dog isn’t a fan of the water, I was told a great way to get your dog into the water is to train him/her to chase a ball. Jump in the water with her and do a few laps. Perhaps you can even try racing, after you’ve thrown her ball and provided her a target.

 
Walk it out
Walking, of course, tops the list as one of the greatest doggy exercises. This is something that they should be getting every day and walking has been proven to be one of the best exercises for both you and your dog. Every so often, challenge yourself and your dog to walk a little further than normal. I suggest strapping on a FitBit to keep track of your steps.

 
Dog Stairs
A simple way to exercise indoors is to utilize your stairway. Put your dog on a leash and walk up and down the stairs. Take two steps at a time, jog up and down, or walk up sideways to vary the routine.

 
Doga
Dog yoga, often called “doga,” is a wonderful way to stretch and relax – for both owner and dog. Practitioners of doga say it helps them to de-stress and feel connected to their pups.

 
There are many more exercises available for your pet that are not listed here. If you’ve found a fitness routine that your dog is fond of, please continue. The important point of all this, is that your little buddy receives the fitness stimulation needed. This will enable him/her to have a healthy more energetic lifestyle.

 
There is one other perk out of all of this. As your pet benefits from all of this exercise, guess what? You’re benefiting from it as well. What are you waiting for, get up, grab that leash and head out the door!!

8 Tips to Maintaining Fitness in the Cold Season

The colder 8 Tips to Maintaining Fitness in the Cold Seasonseason is upon us. For some, that means their workout sessions will slow down, while for others it will come to a complete stop until next season. Don’t allow the cold to frighten you from your daily routines. Exercising in the cold can have its benefits. Sometimes the chill allows you to do a more thorough workout than you would get in the warmer weather. If you’re exercising in particularly frigid temperatures, your body will expend more energy to regulate core temperature, increasing your heart rate and boosting the number of calories you burn during a workout. While it may be a challenge, here are a few tips for getting through a winter workout:

Warm Up Wisely
Before any workout, walk around or jog in place indoors for five minutes, recommends Olympian Jeff Galloway, coauthor of A Woman’s Guide to Running. When you head out, give your body time to adjust to the conditions by taking 30-second breaks every few minutes for the first 10 minutes.

Hydrate
Even if it’s not as obvious as in the summer, you’re still sweating during cold-weather workouts and pushing yourself, so stay hydrated. Mayo Clinic suggests drinking water before, after and during your runs, even if you don’t feel thirsty.

Dress Warm
Dress in removable layers, sometimes two or three. Wearing a sweater adds inches to the bar, making it harder on exercises like Front Squats to put the bar correctly. I remove my sweater during work sets, and put it back on between sets. Try also a wool hat to avoid sinus & ear infections from the cold weather.

Don’t forget your hat and gloves
Keeping hands and feet warm is key in the cold temperatures since your body will shunt blood away from extremities to keep your internal organs warm. Gloves will help prevent skin damage and frostbite in sub-zero temperatures. To keep your feet warm, make sure your torso is properly insulated. That will drive blood back down to your lower extremities. About 50 percent of body heat is lost from an uncovered head when the temperatures hit the freezing mark. Wearing a hat will help your body retain heat.

Know the signs of frostbite and hypothermia
Symptoms of hypothermia include an inability to think clearly or move easily, shivering, exhaustion, memory loss, drowsiness, fumbling hands, slurred speech, pain in the extremities, a slow and weak pulse, as well as collapse or unconsciousness.

Don’t Overdress
Wearing too many clothes during a workout can cause you to sweat more. In the winter, sweat being soaked into your clothing may leave you feeling a bit more chilled. If you notice that you are feeling colder, immediately remove an additional layer of clothes. Try to stay away from heavy cottons, as they’d promote and soak up more sweat.

Check the weather
knowing the forecast allows you to properly prep for the next workout, adjusting your wardrobe accordingly

 Plan your route
Having a set destination is important for any exercise, regardless of weather conditions. During the colder season, try on planning a route with heavily lined trees or buildings. This allows some protection against the wind. Another great practice is to be sure there is a store or cafe along the way, in case you need to step in and warm up a little.

There are some safety risks to consider when exercising in the cold. The most dangerous conditions to work out in are those that involve extremes in temperature. Cold weather exercise can lead to hypothermic symptoms. When exercising in the cold, you need to think more about your clothing and your exposure to the elements.

 

Halloween Fitness

It’s that timHalloween Fitnesse of year again, the “Fall Season” the smell of fresh leaves in the air, daylight begins to fade earlier each day and of course Halloween will be peaking around the corner. Halloween allows us to dress up as our favorite character, animal, thing, or whatever creative costume you’re able to come up with. We have fun, take pictures, laugh at each other’s costumes, and attend parties and other functions. We also spend a great deal of time walking around the neighborhood, allowing the children to knock on each door one by one, screaming, “Trick or Treat!” Are you ready for this much physical activity? We’ll help get you there.

First, if you’re not usually into fitness, you’d want to start out slow and easy. Simply walk out the door and take a walk for 10 minutes, and walk back. Do this routine every day for a week. When this becomes easy for you to maintain, add five more minutes to your walk the next week. Each week add an additional 5 minutes, until you are walking at a brisk pace for 30 mins. Be sure to keep your posture upright. Hold your head up and eyes forward. Your shoulders should be down, you’re back relaxed. Tighten your abdominal muscles and buttocks and fall into a natural stride.

The quicker you walk, the farther you can go and the more pounds you’ll melt off. An amazing routine you can try is, after warming up for 5 minutes, walk as fast as you can for 10 minutes. I suggest using a pedometer like the Garmin Vivofit, to keep track of distance. Then turn around and walk back at a brisk pace, slowing your speed to cool down as you get closer to your starting point. Each time you do this workout, aim to walk faster and go farther than your initial turnaround point. Get into the habit of logging your time and pace after each workout and you will soon be surprised at what you have accomplished after a few weeks.

Another great way to get walking is shop. That’s right, go to the Mall! Several malls open early for walkers, as do some larger stores. Gather a group of friends, or go alone and make some along the way, and window shop. Check out the prices of the newest items. If your local mall has more than one level, try to refrain from taking the elevators or escalators, and opt for the stairs. Walking the mall allows you to walk in a more social environment, potentially forgetting the fact that you’re even working out. The floors are usually concrete, so you may want to wear a more cushioned shoe than you would for a treadmill. Time your walk to finish when the stores open, especially during the holiday season when the mall will fill up fast with shoppers.

Now the day has arrived, Halloween is here and the little ones are ready to go trick or treating. Even better, so are you! Keep in mind all of the calories in those little Halloween candies. We know you may want to do a quality check on your child’s bag or basket but for their sake and your calorie intake, limit your sampling.

Also, make sure your trick or treaters brush thoroughly after they have had their limit, as that’s plenty of sugar in those candies, but we’ll save that for another blog post. Have Happy, Safe, and Fit Halloween!

Does Exercise Build the Immune System?

As of September 22, 10:29 P.M we have officially said “so long to Summer,” and welcomed in the Fall Equinox. The color of the foliage will offer somDoes Exercise Build the Immune System?e of the most beautiful scenery nature has to offer. Unfortunately, this season usually brings the cold and flu with it. Many people will protect themselves with the flu shot, but did you know that working out can also help to fight off the common cold? Exercise not only helps your immune system fight off simple bacterial and viral infections, it decreases your chances of developing heart disease, osteoporosis, and cancer.
Scientists do not really know how exercise increases your immunity to certain illnesses, but different theories are being tested. Exercising regularly improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system. It may contribute even more directly by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently. Another theory is physical activity may help flush bacteria out of the lungs, decreasing the chance of a cold and flu, or other airborne illness. This same process may flush out cancer-causing cells by increasing output of wastes, such as urine and sweat. Others may argue that exercise sends antibodies and white blood cells through the body at a quicker rate. As these antibodies or white blood cells circulate more rapidly, they could detect illnesses earlier than they might normally. The increased rate of circulating blood may also trigger the release of hormones that “warn” immune cells of intruding bacteria or viruses.
Be careful of exercising too much. Yes, there is such a thing as too much. “People who already exercise regularly are cautioned not to develop too vigorous a workout program in the hopes of increasing the immunity benefits. Heavy, long-term exercise (such as marathon running and intense gym training) could actually decrease the amount of white blood cells circulating through the body and increase the presence of stress-related hormones,” according to an article published by Medline Plus.
Some scientists are trying to take the next step to determine whether exercise directly affects a person’s susceptibility to infection. For example, some researchers are looking at whether extreme amounts of intensive exercise can cause athletes to get sick more often or somehow impairs their immune function. According to Harvard Medical School, “While some changes have been recorded, immunologists do not yet know what these changes mean in terms of human immune response. No one yet knows, for example, whether an increase in cytokines is helpful or has any true effect on immune response.”
Have a little cold or the flu? Do you usually get the cold or flu like symptoms this time of year? Maybe you don’t have either, but don’t want to take any chances. Grab your Vivofit by Garmin and challenge yourself to a nice 30 minute walk, or maybe you’d like to grab yourself a Polar Loop Activity Monitor and put together a workout routine. Whatever you do, Be Active, Be Fit, Be Healthy!

Polar Loop

The Polar Loop is the very first activity tracker on the market that not only counts steps, but also has the ability to connect to Polar Heart Rate Monitors, such as the Polar H7 Heart Rate SensorPolar Loop, allowing you to track steps, calories, sleep and other activities. This removes having to guess how many calories have been burned during your workout.

Opening your package, you may notice minor alterations may be required. With the maximum circumference of the band being 9.3 inches, you may have to cut it to your size. Please carefully follow sizing instructions. The minimum circumference will be 5.7 inches. Once properly sized, no additional adjustments are required. The Loop can be paired with the iPhone via Smart Bluetooth and have access to the companion app’s dashboard. If you’re an Android user, you must remove the device and sync it with a computer using the supplied USB cable. Polar says that an Android app is due out soon. The software, called Polar FlowSync (flow.polar.com) is designed to allow you to sync your activities to the web, as well as update the firmware on the unit.

If you’re heavily into exercising then adding on the H7 Heart Rate Transmitter is great for you. This allows you to your heart into the target zone and keep it there. A good thing to point out is that “the Bluetooth Smart doesn’t allow multiple devices to connect to the HR strap at once.  This means that if you have a phone app that’s otherwise using the strap you’ll need to disconnect that app from using the strap.  The inverse is true as well if you want to use it with your phone, you’ll need to disconnect it from the Loop.” The Loop doesn’t require a given starting point or ending point.  It just knows you’re wearing a strap and records the data from it, a feature setting not seen in many other activity monitors. Now when you’re cycling or running you can get the actual calorie information from the HR Data.

We have not forgot about the swimmers either. Most activity trackers are barely even rain proof, let alone the lame IPX7 standard (which is 1 meter for 30 minutes), but the Loop is waterproofed up to 20 meters (60feet). Polar Loop has a capacitive touch button that reacts to water as well as to a human touch. The soft strap, included with the H7 Transmitter, is not machine washable. The Polar H7 transfers heart rate information while swimming with products which support 5kHz transmission.

So, what are you waiting for? Order your Polar Loop Activity Monitor and H7 Heart Rate Transmitter NOW!

Is exercise safe during pregnancy?

Women are often torn over whether they can work out while they are pregnant or not. There’s always people around who say “Sit down!” “Let me get that.” I’m sure we all have more that we can add. You can be confident telling these people that pregnancy does not mean sick. You can exercise!! Of course, you’d want to be sure to use caution. Pregnancy itself can leave you feeling tired, but regular shifts of eIs exercise safe dur​ing pregnancy?xercise can help you gain some of that energy back.

In the beginning, you should start slow, especially if you were not very fit prior to pregnancy. Aiming for 10 minutes each day should suffice, until you’re able to build this up to 20-30 minutes. Because you are with child, you’re not pushing to feel the burn, as this causes exhaustion. Your goal is to be fit. Be careful to eat properly and get enough fluids. Being pregnant means you need approximately 300 extra calories each day, depending on your pre-pregnancy weight. You also want to be sure to stay hydrated!! This cannot be stressed enough. Lose fitting clothing is also recommended on hotter days.

Women who are active during pregnancy usually have the normal pregnancy complaints such as back pain and sleep troubles, it also triggers the flow of endorphins, dopamine, and serotonin, making you feel good overall, in addition to keeping off extra baby weight and making labor itself easier.

Sports that may cause you to fall or be thrown off-balance, such as horse-riding, skiing, gymnastics, waterskiing or skating should be avoided. Diving is also unsafe during pregnancy. Contact or collision sports, such as football, rugby, tennis and squash, are also risky, because you may be hit in the stomach. Studies also show that if you develop diabetes during pregnancy (gestational diabetes), exercise can help you to manage your blood sugar levels.

It has also been shows that as long as you have a low-risk pregnancy with no contraindications, such as high blood pressure or symptoms of premature labor, exercise is good for you, and aiming for a target heart rate adding a heart rate monitor may be beneficial, while the American College of Obstetricians and Gynecologists recommends that pregnant women use the “talk test” when exercising (if you can talk normally, your heart rate is acceptable). For a list of safe pregnancy exercises check out http://www.babycenter.com/0_the-best-kinds-of-exercise-for-pregnancy_7880.bc! And as always, consult your doctor before you begin any exercise routine!

Over the last few weeks, I have come across quite a few different articles promoting physical fitness to increase the brain, and decided to look into this a little bit more. Sure, working out will make you feel better about yourself, look better, and maybe even boost your confidence, but does it really make the brain more “fit?”
Exercise benefits the brain in a number of ways. One of the main examples of this is that it increases the heart rate, which in turn pumps more oxygen to the brain. Physical activity also releases hormones which “participate in aiding and providing a nourishing environment for the growth of brain cells.” USNews.com recently posted an article in which a team, led by Laura Chaddock-Heyman researched this exact subject. “We know from previous work that higher fit children outperform lower fit children on tasks of attention, memory and school performance,” Chaddock-Heyman says. “Thus, it is possible that white matter structure is another pathway by which fitness relates to improved cognition.”
Physical fitness, to promote a healthier brain, is now making its way around the world. In Iowa, gym students will now be required to wear a heart rate monitor in order to pass the class. Livermore Elementary School has also implemented a special fitness element into their classrooms in the form of desk cycles. Children will be able to cycle, at their leisure, as they sit at their desks. The desk cycles keep track of distance and calories burned. Regular physical activity boosts memory and ability to learn and retain new information. An added tidbit of information for you, Studies show just one hour’s exercise a week can reduce the chance of Alzheimer’s disease by almost half, according to a landmark study which ranks the seven lifestyle threats fuelling rising levels of dementia. Although the brain is an organ, it’s safe to think of it as a muscle. Use It or Lose It!

High Blood Pressure and Exercising, Why You Need It!

Adopting a regimen of exercising into your daily life style can help lower your blood pressure! Not only can it lower your blood pressure but it can also provide the means to lower your stress levels, which in turn can make your day a happier one!

As always, before starting any exercise program, check with your doctor to make sure you are ready to begin an exercising program.  If you currently are not physically active they will make sure you are in good shape to begin one.  Since an active lifestyle is good for your blood pressure, your doctor will likely be all for it.

You can do any activity you like, and you don’t need to go to a gym. As long as you’re moving around and making your heart beat a little faster. That includes brisk walking, jogging, swimming, biking, lifting weights, or doing yard work.

Know Your Numbers: Whatever exercise program you choose to do, make sure it will be something you are happy doing.  This is a “Key Factor” in keeping you committed to your new exercise routine.  If you don’t like what you are doing you’re going to have a hard time keeping to it!

Keep in mind, blood pressure does increase with age. So it is important that you ask your doctor what blood pressure numbers are right for you at this time in your life.  There are many portable devices today to help you keep track of your numbers.

To help monitor your blood pressure, check out the ADC 6015 Automatic Advantage Wrist Digital Blood Pressure Monitor  It enables very fast and reliable measurement of the systolic and diastolic blood pressure as well as pulse. It’s very portable and has an easy to read screen.

When starting your exercise program you will also want to track your overall performance.  One way to do this is by the use of a daily monitor like the Lifetrak Move C300 Activity and Heart Rate Monitor The LifeTrak Move C300 automatically tracks your calories burned, steps taken, and distance traveled. Your data displays right on your wrist for easy viewing. No extra parts or charging required! The Move C300 can also sync to some of your favorite health and fitness apps using Bluetooth Smart technology.

How Often Should You Exercise?

Go for moderate activity, like brisk walking, at least 30 minutes a day, at least 5 days a week. If you’re short on time, vigorous activity, like jogging, gives you the same benefit in 20 minutes, 3 to 4 days a week.

If you’re not active today, gradually work up to this amount of exercise. If it takes you a few weeks to get there, that’s absolutely fine.

Remember the key to staying committed to an exercise program is to make it a part of your daily routine.  Make a plan to schedule it.  Keep sight of the overall goal of getting your blood pressure numbers down to where your doctor recommends them to be.

Most of all look at the time that you spend exercising, as your “personal time”.  If you do this, you will not have to push yourself to exercise, you will be looking forward to doing it.

Lowering your Blood Pressure, Lowering your Stress = Happier Days and better Health!

Pear Training Intelligence and Your I- Phone

Never second guess at a workout routine again!  Pear Training Intelligence uses the advanced Bluetooth heart rate monitor to measure your body’s response to a workout and provides real-time audio coaching through the Pear Stride earphones to ensure that you train at the right intensity.

The Pear Stride Earphones feature the exclusive “Earlock” by Surefire Retention System used by Special Forces, utilizing seven contact points to ensure a secure and comfortable fit, even for long workouts.

 
Plans from the Pros
With a wide range of unique workouts and training plans from world-class coaches, PEAR has something for everyone and is continuously adding new content. PEAR lets you train efficiently and effectively, whether you’ve started running for the first time, or if you’re a Boston Marathon qualifier. Choose your favorite activity and let your coach take it from there.


Personalized
Unlike any other heart rate monitor or exercise device, PEAR guides you step by step, telling you when to speed up or slow down, provides useful tips to improve your form, explains the purpose and benefits of the workout, and keeps motivating you. Using PEAR Stride earphones, advanced Bluetooth heart rate monitor and PEAR’s fitness assessment workout, PEAR will learn your fitness level and create custom heart rate zones that ensure you do every subsequent workout at the right intensity.

 
Train Smart by Heart Rate
Training effectively by heart rate requires customized workouts based on how your heart responds to exercise. Using five narrow heart rate zones, based on your calibration, and PEAR’s advanced Bluetooth® heart rate monitor, PEAR helps you dial in the intensity of your workouts very precisely to get the maximum intended benefit. With PEAR, you don’t have to calculate or remember any numbers to perform your workouts effectively. PEAR does it all for you.

 
Real-Time Audio Coaching
With PEAR, forget the nagging uncertainties of “Am I pushing myself enough?” or “Am I in the right zone?” or “What are my zones anyway?” PEAR interprets your biometrics for you, delivering you an effective and efficient workout. After choosing your workout, whether it be a kettlebell workout or a 5K training plan, PEAR will coach you from start to finish, telling you exactly what to do. PEAR will also deliver real-time stats like time, distance, heart rate, current zone, pace, calories burned, and more, with the simple touch of a button.

 
Track Your Stats.
PEAR makes working out not only fun, but also rewarding. Track your progress and review your stats within the PEAR Sports app or online through the PEAR web portal. Over time, as you build speed and endurance, you will start to see improvements such as your average speed increasing and fitness level improving. Proud of a particular workout? PEAR lets you share your stats with your friends via social media and email.

Compete, Connect and Navigate with the Garmin Edge 1000

Do you dream of strapping on your helmet, mounting your bike and setting off for wide open spaces? Do you thrive on competition and pushing yourself to the limit? If you dream of racing the pros or want to see how you stack up against other riders on a climb in real-time, meet the Garmin Edge 1000 Cycling Computer.

This advanced GPS bike computer lets you connect, compare and compete through dynamic in-ride challenges and connected features. Turn every ride into a race by competing on Garmin Connect segments and seeing real-time results on your Edge, including alerts for segment start and finish and leaderboard rankings. The segments feature keeps you motivated and helps you push for continual improvement.

Stay Connected: Keep a pulse on the outside world with Edge 1000’s incoming calls and text message alerts, and LiveTrack, which allows friends and family to follow races and training activities in real time. Instantly share a ride on social media and Garmin Connect, or download software updates with Edge 1000’s Bluetooth Smart wireless and Wi-Fi capabilities that allow easy upload and download.

Navigate the Roads: The Edge 1000 comes with preloaded maps and points of interest, including parks and trails, to help you find your way. Working like a GPS navigator for a car with bike-specific features, Edge 1000 provides courses and can guide you back to start or calculate the most direct route and provide turn-by-turn directions to get you where you need to be.

Exceptional Display: Adopted from the renowned Edge 810 and 510, Edge 1000’s display is fully customizable with performance monitoring, advanced workout/training compatibility, and activity profiles, saving data and routing preferences to allow easy transition between different types of riding, such as road, mountain or touring.

Compete, connect and navigate your rides with the Garmin Edge 1000 Cycling Computer from HeartRateMonitorsUSA.com.