From Self Magazine:
Ingredients:
1 pound sweet potatoes
1 tablespoon canola oil
2 cloves garlic, chopped
1 shallot, chopped
1/8 teaspoon red pepper flakes
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 cups sliced bok choy
1 cup bean sprouts
1 cup edamame, shelled
12 wonton wrappers
3 tablespoons white miso, plus more to taste
2 scallions, thinly sliced
Directions:
1. Heat oven to 375˚. Prick holes in potatoes. Bake on a baking sheet until soft, turning once, about 1 hour. Cool, then peel and mash. Heat oil in a small skillet over medium heat. Cook garlic and shallot, stirring, until fragrant, 1 to 2 minutes. Add pepper flakes. Stir garlic mixture, salt and pepper into potatoes. Place bok choy, sprouts and edamame in a pot with 2 cups water and set aside. Lay 1 wonton wrapper in palm of hand. Drop a heaping tbsp of potato mixture in the center and make a fist to gather edges. Repeat with remaining wrappers and filling. Set dumplings on top of vegetables in pot. Bring to a boil. Cook, covered, until wrappers are translucent, 3 to 6 minutes. Divide veggies and dumplings among 4 bowls. Add 4 cups water to pot. Bring to a boil. Remove from heat. Add miso, stirring until it dissolves. Divide among bowls; top with scallions.
Nutritional Facts:
(4 servings)
Calories: 286 Fat: 6g Carbs:47.8 g Protein: 11.5g
Friday, October 23, 2009
Friday, October 16, 2009
Beef Chili Made Healthy
Here is a great healthy recipe that provides both comfort and warmth during these cold months. Enjoy!
Ingredients:
1 pound beef round, trimmed and cut into 1/2-inch chunks
Salt & freshly ground pepper, to taste
1 1/2 tablespoons canola oil, divided
3 onions, chopped
1 green bell pepper, seeded and chopped
1 red bell pepper, seeded and chopped
6 cloves garlic, minced
2 jalapeno peppers, seeded and finely chopped
2 tablespoons ground cumin
2 tablespoons chili powder
1 tablespoon paprika
2 teaspoons dried oregano
12 ounces dark or light beer
1 28-ounce can diced tomatoes
8 sun-dried tomatoes, (not packed in oil), snipped into small pieces
2 bay leaves
3 19-ounce cans dark kidney beans, rinsed
1/4 cup chopped fresh cilantro
2 tablespoons lime juice
Directions:
1. Season beef with salt and pepper.
2. Heat 1 1/2 teaspoons oil in a Dutch oven over medium-high heat. Add half the beef and cook, stirring occasionally, until browned on all sides, 2 to 5 minutes.
3. Transfer to a plate lined with paper towels. Repeat with another 1 1/2 teaspoons oil and remaining beef.
4. Reduce heat to medium and add remaining 1 1/2 teaspoons oil to the pot. Add onions and bell peppers; cook, stirring frequently, until onions are golden brown, 10 to 20 minutes.
5. Add garlic, jalapenos, cumin, chili powder, paprika and oregano. Stir until aromatic, about 2 minutes.
6. Add beer and simmer, scraping up any browned bits, for about 3 minutes. Add diced tomatoes, sun-dried tomatoes, bay leaves and reserved beef. Cover and simmer, stirring occasionally, until beef is very tender, 1 1/2 to 2 hours.
7. Add beans; cook, covered, stirring occasionally, until chili has thickened, 30 to 45 minutes. Remove bay leaves. Stir in cilantro and lime juice. Adjust seasoning with salt and pepper.
Nutritional facts:
12 - one cup servings
Calories: 235 Fat: 5 g fat Carbs: 31 g Protein: 17 g
This recipe was taken from www.eatingwell.com.
-Alexandra Jasinowski
Ingredients:
1 pound beef round, trimmed and cut into 1/2-inch chunks
Salt & freshly ground pepper, to taste
1 1/2 tablespoons canola oil, divided
3 onions, chopped
1 green bell pepper, seeded and chopped
1 red bell pepper, seeded and chopped
6 cloves garlic, minced
2 jalapeno peppers, seeded and finely chopped
2 tablespoons ground cumin
2 tablespoons chili powder
1 tablespoon paprika
2 teaspoons dried oregano
12 ounces dark or light beer
1 28-ounce can diced tomatoes
8 sun-dried tomatoes, (not packed in oil), snipped into small pieces
2 bay leaves
3 19-ounce cans dark kidney beans, rinsed
1/4 cup chopped fresh cilantro
2 tablespoons lime juice
Directions:
1. Season beef with salt and pepper.
2. Heat 1 1/2 teaspoons oil in a Dutch oven over medium-high heat. Add half the beef and cook, stirring occasionally, until browned on all sides, 2 to 5 minutes.
3. Transfer to a plate lined with paper towels. Repeat with another 1 1/2 teaspoons oil and remaining beef.
4. Reduce heat to medium and add remaining 1 1/2 teaspoons oil to the pot. Add onions and bell peppers; cook, stirring frequently, until onions are golden brown, 10 to 20 minutes.
5. Add garlic, jalapenos, cumin, chili powder, paprika and oregano. Stir until aromatic, about 2 minutes.
6. Add beer and simmer, scraping up any browned bits, for about 3 minutes. Add diced tomatoes, sun-dried tomatoes, bay leaves and reserved beef. Cover and simmer, stirring occasionally, until beef is very tender, 1 1/2 to 2 hours.
7. Add beans; cook, covered, stirring occasionally, until chili has thickened, 30 to 45 minutes. Remove bay leaves. Stir in cilantro and lime juice. Adjust seasoning with salt and pepper.
Nutritional facts:
12 - one cup servings
Calories: 235 Fat: 5 g fat Carbs: 31 g Protein: 17 g
This recipe was taken from www.eatingwell.com.
-Alexandra Jasinowski
Friday, October 9, 2009
Foods That Keep You Immune System Strong
During the fall and winter months we tend to become more susceptible to illnesses. One way to fight back is by eating foods that enhance your immune system. I have made a list of vegetables, fruits, dairy products, beverages, and spices that help protect our bodies from illnesses. These foods contain all different types of protective properties such as high antioxidants, anti-inflammatory, high concentration in vitamins and minerals, cardio- and neuro- protection, antimicrobial (kills bacteria), and healthy cellular growth.
Most of these super powered foods contain antioxidants. I bet you have heard that word before, but do you know what it means or why it is important? In the environment and in your body there are free floating oxygen molecules (free radicals) that are highly reactive and cause damage to everything they touch. The reason why we do not see damage all over or in our bodies is because our immune system fixes damages. Antioxidants help the immune system get rid of the damage caused the by free floating oxygen and helps get rid of it. Anti-oxidants help prevent cancer because cancer cells are damaged cells and the antioxidants help fix the damage and counteract the free floating oxygen that caused the damage.
Here is a list of foods that help improve your body’s ability to ward of illness:
Veggies:
Broccoli – high in vitamins (A and C), minerals (calcium, potassium, and folate), and antioxidants
Bell peppers – has more vitamin C than oranges; vitamin C (powerful antioxidant)
Sweet potatoes – high in antioxidants
Arugula – full of minerals and antioxidants; protects against toxins
Kale – full of vitamins (A, C, and K), minerals (calcium, potassium, and iron), and antioxidants
Pumpkins – high in vitamin A and beta carotene; cancer preventive by improving cell to cell communication
Fruits:
Berries – high in anti-oxidants, anti-inflammatory properties, some have anti-carcinogen properties other than the ones from antioxidants, and some help with allergies
Kiwis – higher in vitamin C than oranges; works as blood thinner and can help protect you from blood clots
Dairy products:
Yogurt – contains good bacteria that fights against bad bacteria, which protects the bodies immune system (aka probiotics)
Beverages:
Green tea – I could write pages on how amazing this is! Put simply though it is high in antioxidants, anti-inflammatory, cardio- and neuro- protective effects, and anti-carcinogenic benefits (especially breast and prostate)
Coffee – very high in antioxidants
Pomegranate juice – very high in antioxidants and vitamin C; promotes cardiovascular health
Spices:
Garlic – helps fight off bacterial, viral, fungal, and parasitic infections; lowers bad cholesterol (LDLs) and increases good cholesterol (HDLs) and helps prevent blood clots
Ginger – anti-inflammatory and reduces vomiting and nausea
Oregano – high in antioxidants, anti-inflammatory benefits, and antimicrobial properties
Turmeric – anti-inflammatory benefits and antiseptic qualities
These are bunch of amazing foods! They taste great, too!
Have a great weekend!
- Alexandra Jasinowski
Most of these super powered foods contain antioxidants. I bet you have heard that word before, but do you know what it means or why it is important? In the environment and in your body there are free floating oxygen molecules (free radicals) that are highly reactive and cause damage to everything they touch. The reason why we do not see damage all over or in our bodies is because our immune system fixes damages. Antioxidants help the immune system get rid of the damage caused the by free floating oxygen and helps get rid of it. Anti-oxidants help prevent cancer because cancer cells are damaged cells and the antioxidants help fix the damage and counteract the free floating oxygen that caused the damage.
Here is a list of foods that help improve your body’s ability to ward of illness:
Veggies:
Broccoli – high in vitamins (A and C), minerals (calcium, potassium, and folate), and antioxidants
Bell peppers – has more vitamin C than oranges; vitamin C (powerful antioxidant)
Sweet potatoes – high in antioxidants
Arugula – full of minerals and antioxidants; protects against toxins
Kale – full of vitamins (A, C, and K), minerals (calcium, potassium, and iron), and antioxidants
Pumpkins – high in vitamin A and beta carotene; cancer preventive by improving cell to cell communication
Fruits:
Berries – high in anti-oxidants, anti-inflammatory properties, some have anti-carcinogen properties other than the ones from antioxidants, and some help with allergies
Kiwis – higher in vitamin C than oranges; works as blood thinner and can help protect you from blood clots
Dairy products:
Yogurt – contains good bacteria that fights against bad bacteria, which protects the bodies immune system (aka probiotics)
Beverages:
Green tea – I could write pages on how amazing this is! Put simply though it is high in antioxidants, anti-inflammatory, cardio- and neuro- protective effects, and anti-carcinogenic benefits (especially breast and prostate)
Coffee – very high in antioxidants
Pomegranate juice – very high in antioxidants and vitamin C; promotes cardiovascular health
Spices:
Garlic – helps fight off bacterial, viral, fungal, and parasitic infections; lowers bad cholesterol (LDLs) and increases good cholesterol (HDLs) and helps prevent blood clots
Ginger – anti-inflammatory and reduces vomiting and nausea
Oregano – high in antioxidants, anti-inflammatory benefits, and antimicrobial properties
Turmeric – anti-inflammatory benefits and antiseptic qualities
These are bunch of amazing foods! They taste great, too!
Have a great weekend!
- Alexandra Jasinowski
Wednesday, September 30, 2009
A Hearty Whole Grain Fall Breakfast
It is that time of year again where the air becomes cooler and crisper and it is time for a warm and hearty breakfast. I have the perfect recipe to get you in the Fall mood and warm you up! It is pumpkin oatmeal. It is high in fiber and protein and low in sugar, so it will help keep you slim for the holiday season to come. Enjoy!
Pumpkin Oatmeal
Ingredients:
1/4 c. skim milk
6 Tbsp. water
1/4 c. old-fashioned oats
Pinch cinnamon
Pinch nutmeg
1/8 c. canned pumpkin
1/8 c. sliced almonds
1/8 c. water
1/2 scoop vanilla protein powder
Preparation:
1. In a small saucepan, bring milk and water to a boil over medium heat. Add oats, cinnamon and nutmeg.
2. Reduce heat to medium low and simmer until liquid is absorbed, about 7 to 10 minutes, stirring occasionally.
3. Once the liquid is absorbed, stir in pumpkin and almonds. Set aside.
4. Combine water and protein powder in a separate bowl. Mix with a fork until protein powder is absorbed.
5. Pour protein mixture over oatmeal.
Makes 1 serving.
Nutritional information:
Calories: 232
Fat: 8 g
Protein: 21g
Carbohydrates: 25 g
-Alexandra Jasinowski
Pumpkin Oatmeal
Ingredients:
1/4 c. skim milk
6 Tbsp. water
1/4 c. old-fashioned oats
Pinch cinnamon
Pinch nutmeg
1/8 c. canned pumpkin
1/8 c. sliced almonds
1/8 c. water
1/2 scoop vanilla protein powder
Preparation:
1. In a small saucepan, bring milk and water to a boil over medium heat. Add oats, cinnamon and nutmeg.
2. Reduce heat to medium low and simmer until liquid is absorbed, about 7 to 10 minutes, stirring occasionally.
3. Once the liquid is absorbed, stir in pumpkin and almonds. Set aside.
4. Combine water and protein powder in a separate bowl. Mix with a fork until protein powder is absorbed.
5. Pour protein mixture over oatmeal.
Makes 1 serving.
Nutritional information:
Calories: 232
Fat: 8 g
Protein: 21g
Carbohydrates: 25 g
-Alexandra Jasinowski
Friday, September 25, 2009
The Power of Whole Grains
You know, I am always telling everyone to eat whole grains, There is so much compelling research pointing towards how whole grains will improve our health, from diabetes to cancer to weight control. I wanted to share this article from Tufts University. For me, whenever I have the choice I always choose whole grains. That being said, sometimes you just have no other choice than eating the refined “Crap”. Just try to keep it to a minimum. I bet after you read this article you will be putting down the "Sugar Puffs" and reaching for the oatmeal!
Five New Reasons to Get Whole Grains
AUGUST 2007, Tufts University
AMERICANS average less than one serving a day of whole grains, and few of us get the recommended three servings or more per day. In fact, more than 40% of US adults typically eat no whole grains at all.
A rich harvest of five new studies on whole grains suggests what we’re missing: preventive benefits against atherosclerosis, other forms of heart disease, stroke, type 2 diabetes, colorectal cancer, and inflammatory diseases.
“Many consumers and health professionals are unaware of the health benefits of whole grains,” said Philip B. Mellen, MD, of Wake Forest University, lead author of a new review of seven major studies that found wholegrain consumption consistently associated with a reduced risk of heart disease and stroke.
In an American Journal of Clinical Nutrition editorial accompanying a second new study, also led by Dr. Mellen, linking whole grains with reduced risk of atherosclerosis, Harvard nutrition scientists Vasanti S. Malik and Frank B. Hu, MD, PhD, noted that before the Industrial Revolution, all grains were “whole.” That is, they included the germ, bran and endosperm of the unprocessed grain. “With the advent of industrialized roller milling at the end of the 19th century,” they wrote, “mass refining of grains occurred, which significantly changed the nutritional quality of milled grain.” The nutrient-rich germ and bran of grain are removed during processing—making grains faster and easier to cook, but much less nutritious.
Dr. Mellen pointed out, “Years ago, scientists hypothesized that the higher rates of chronic diseases we have in the West, including heart disease, are due in part to a diet full of processed foods.”
It’s not just that whole grains are an excellent source of fiber. Malik and Hu observed, “Emerging evidence suggests that the consumption of fiber per se may not be as beneficial as the consumption of fiber when it is consumed as a whole grain.” Rather, the benefits of whole grains may come from what they call whole grains’ “unique constellation of constituents”: fiber plus vitamins, minerals, lignans, phenolic compounds and phytochemicals—all refined away along with the germ and bran.
Dr. Mellen and colleagues’ review of major studies totaling more than 285,000 participants was published in Nutrition, Metabolism & Cardiovascular Diseases. It concluded that adults who ate 2.5 daily servings of whole grains had a 21% lower risk of cardiovascular events than those averaging 0.2 servings. Similar associations were noted for heart disease, stroke and fatal cardiovascular disease. No such benefit was found for refined-grain intake.
In the second, American Journal of Clinical Nutrition study, Dr. Mellen and fellow researchers evaluated 1,178 multiethnic participants in the Insulin Resistance Atherosclerosis Study (IRAS), average age 55, over five years. Those who consumed the most whole grains proved less likely to suffer from carotid artery atherosclerosis.
Other research news that should make you reach for the oatmeal, brown rice and whole wheat bread:
• German researchers, writing in Archives of Internal Medicine, report that getting more fiber from whole grains—but not from fruits or vegetables —may protect against type 2 diabetes. In a seven-year cohort study of 25,067 adults, the scientists concluded that subjects who ate the most cereal fiber (an average of 17 grams a day) had a 27% lower relative risk for type 2 diabetes than those who ate the least (7 grams daily). Similarly, in a metaanalysis also including eight prior studies, they found a reduced risk of diabetes associated with higher cereal-fiber intake.
“It is likely that cereal fiber is a marker for whole-grain foods,” according to study author Matthias B. Schulze, DrPH, of the German Institute of Human Nutrition. “Whole-grain foods are therefore important in diabetes prevention.” Previous studies have found whole-grain consumption beneficial people who already have diabetes.
• In a five-year prospective cohort study of 489,611 adults ages 50 to 71, National Cancer Institute researchers found that whole-grain consumption was associated with a modest reduced risk of colorectal cancer. Total dietary fiber, however, was not found to have a similar benefit—only fiber from grains.
Researchers investigated the association of whole-grain intake with death from noncardiovascular, noncancer inflammatory diseases among 41,836 postmenopausal women followed for 17 years in the Iowa Women’s Health Study. Women who ate whole grains were at lower risk of inflammation-related death.
“The reduction in inflammatory mortality associated with habitual whole-grain intake was larger than that previously reported for coronary heart disease and diabetes,” concluded lead author David R. Jacobs, Jr., PhD, of the University of Minnesota. He suggested that phytochemicals in grains inhibit the oxidative stress from inflammation, giving a protective effect.
Five New Reasons to Get Whole Grains
AUGUST 2007, Tufts University
AMERICANS average less than one serving a day of whole grains, and few of us get the recommended three servings or more per day. In fact, more than 40% of US adults typically eat no whole grains at all.
A rich harvest of five new studies on whole grains suggests what we’re missing: preventive benefits against atherosclerosis, other forms of heart disease, stroke, type 2 diabetes, colorectal cancer, and inflammatory diseases.
“Many consumers and health professionals are unaware of the health benefits of whole grains,” said Philip B. Mellen, MD, of Wake Forest University, lead author of a new review of seven major studies that found wholegrain consumption consistently associated with a reduced risk of heart disease and stroke.
In an American Journal of Clinical Nutrition editorial accompanying a second new study, also led by Dr. Mellen, linking whole grains with reduced risk of atherosclerosis, Harvard nutrition scientists Vasanti S. Malik and Frank B. Hu, MD, PhD, noted that before the Industrial Revolution, all grains were “whole.” That is, they included the germ, bran and endosperm of the unprocessed grain. “With the advent of industrialized roller milling at the end of the 19th century,” they wrote, “mass refining of grains occurred, which significantly changed the nutritional quality of milled grain.” The nutrient-rich germ and bran of grain are removed during processing—making grains faster and easier to cook, but much less nutritious.
Dr. Mellen pointed out, “Years ago, scientists hypothesized that the higher rates of chronic diseases we have in the West, including heart disease, are due in part to a diet full of processed foods.”
It’s not just that whole grains are an excellent source of fiber. Malik and Hu observed, “Emerging evidence suggests that the consumption of fiber per se may not be as beneficial as the consumption of fiber when it is consumed as a whole grain.” Rather, the benefits of whole grains may come from what they call whole grains’ “unique constellation of constituents”: fiber plus vitamins, minerals, lignans, phenolic compounds and phytochemicals—all refined away along with the germ and bran.
Dr. Mellen and colleagues’ review of major studies totaling more than 285,000 participants was published in Nutrition, Metabolism & Cardiovascular Diseases. It concluded that adults who ate 2.5 daily servings of whole grains had a 21% lower risk of cardiovascular events than those averaging 0.2 servings. Similar associations were noted for heart disease, stroke and fatal cardiovascular disease. No such benefit was found for refined-grain intake.
In the second, American Journal of Clinical Nutrition study, Dr. Mellen and fellow researchers evaluated 1,178 multiethnic participants in the Insulin Resistance Atherosclerosis Study (IRAS), average age 55, over five years. Those who consumed the most whole grains proved less likely to suffer from carotid artery atherosclerosis.
Other research news that should make you reach for the oatmeal, brown rice and whole wheat bread:
• German researchers, writing in Archives of Internal Medicine, report that getting more fiber from whole grains—but not from fruits or vegetables —may protect against type 2 diabetes. In a seven-year cohort study of 25,067 adults, the scientists concluded that subjects who ate the most cereal fiber (an average of 17 grams a day) had a 27% lower relative risk for type 2 diabetes than those who ate the least (7 grams daily). Similarly, in a metaanalysis also including eight prior studies, they found a reduced risk of diabetes associated with higher cereal-fiber intake.
“It is likely that cereal fiber is a marker for whole-grain foods,” according to study author Matthias B. Schulze, DrPH, of the German Institute of Human Nutrition. “Whole-grain foods are therefore important in diabetes prevention.” Previous studies have found whole-grain consumption beneficial people who already have diabetes.
• In a five-year prospective cohort study of 489,611 adults ages 50 to 71, National Cancer Institute researchers found that whole-grain consumption was associated with a modest reduced risk of colorectal cancer. Total dietary fiber, however, was not found to have a similar benefit—only fiber from grains.
Researchers investigated the association of whole-grain intake with death from noncardiovascular, noncancer inflammatory diseases among 41,836 postmenopausal women followed for 17 years in the Iowa Women’s Health Study. Women who ate whole grains were at lower risk of inflammation-related death.
“The reduction in inflammatory mortality associated with habitual whole-grain intake was larger than that previously reported for coronary heart disease and diabetes,” concluded lead author David R. Jacobs, Jr., PhD, of the University of Minnesota. He suggested that phytochemicals in grains inhibit the oxidative stress from inflammation, giving a protective effect.
Monday, September 21, 2009
Eat-Clean Non-Fried Chicken Nuggets
Here is a great recipe for the whole family, especially the kids!
Ingredients
3 boneless, skinless chicken breasts weighing about 6 oz.
1/4 cup oat bran
1/4 cup wheat germ
1 Tbsp coarsely ground flaxseed
1/4 cup coarsely ground almonds
1/2 tsp sea salt
1/2 tsp white pepper
Pinch garlic powder
1/2 cup water or low-sodium chicken broth
1 large egg white, lightly beaten
Instructions
1. Preheat oven to 400°F. Prepare baking sheet by lining with parchment paper or coating lightly with best-quality olive oil.
2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.
3. Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
4. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
5. Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for 10-15 minutes or until golden.
Nutritional Facts for 4 Nuggets
Calories: 100
Calories from Fat: 32
Fat: 3.5 g
Saturated Fat: 0.5 g
Trans Fat: 0 g
Protein: 12 g
Carbohydrates: 7 g
Dietary Fiber: 2 g
Sodium: 320 mg
Cholesterol: 0 mg
Ingredients
3 boneless, skinless chicken breasts weighing about 6 oz.
1/4 cup oat bran
1/4 cup wheat germ
1 Tbsp coarsely ground flaxseed
1/4 cup coarsely ground almonds
1/2 tsp sea salt
1/2 tsp white pepper
Pinch garlic powder
1/2 cup water or low-sodium chicken broth
1 large egg white, lightly beaten
Instructions
1. Preheat oven to 400°F. Prepare baking sheet by lining with parchment paper or coating lightly with best-quality olive oil.
2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.
3. Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
4. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
5. Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for 10-15 minutes or until golden.
Nutritional Facts for 4 Nuggets
Calories: 100
Calories from Fat: 32
Fat: 3.5 g
Saturated Fat: 0.5 g
Trans Fat: 0 g
Protein: 12 g
Carbohydrates: 7 g
Dietary Fiber: 2 g
Sodium: 320 mg
Cholesterol: 0 mg
Monday, September 14, 2009
Cardiovascular Training Protocols and Benefits
Cardiovascular training is important for overall health and fitness, weight loss, and sport specific training. Cardiovascular training trains the heart and lungs to become more efficient at supplying oxygen and nutrients to the muscles when the skeletal muscular system is at work, whether it be walking up a set of stairs or playing a game of football. Also, cardiovascular training helps you burn extra energy to lose weight.
Cardiovascular training Protocols:
To develop a base for training, start out exercising for 25min at 55%-70% of your maximum heart rate for 2wks.
*Reminder:
Maximum heart rate= 220-age;
Desired heart rate for X% of intensity= max hr x desired intensity %
Example: 50 year old adult
220 - 50 = 170 beats per minute is the calculated maximum heart rate
170 x 0.55 = 94 beats per minute (at 55% of maximum heart rate)
170 x 0. 70 = 119 beats per minute (at 70% of maximum heart rate)
After developing a base to improve cardiovascular endurance you need to keep you heart rate above 70% of your maximum heart and increase the duration or intensity 5-10% every 1-2wks. Keep heart rate between 70%- 90% of maximum heart rate and keep the duration above 25min. Do not increase more than 10% each week, so you can prevent injuries.
Other cardiovascular protocols after developing a base:
Interval Training:
It is intervals of high intensity bouts and lower intensity bouts. The high intensity bouts are 85-100% of your maximum heart rate and last for at least 60 seconds and the lower intensity bouts should last just as long and should be about the same intensity of moderately fast walking (~55%-65% of your maximum heart rate).
- Benefits of interval training:
o Allows you to burn more calories in a short period of time with lower intensity “rest” breaks (intervals)
o Improves aerobic capacity
o Most realistic exercise protocol for untrained individuals
o Great for athletes who play sports that have shorter plays, like, football, basketball, hockey, etc. If doing this for training purposes make sure you high intensity bouts are up around that 100%.
Fartlek Training:
It is a combination of distance training and interval training. The intensity and duration of intensity is based on how you feel instead of a watch and heart rate monitor. The best example of this is running with music. As the music speeds up and slows down your pace tends to change.
- Benefits of Fartlek training:
o Depending on whether you are going more speed or distance depends on the aerobic benefits, but they are a combination of both
o Great for athletes who play sports that have varying intensities through out performance or game
o Very flexible and easy to do on your own
o I find it to be more interesting and enticing to do than a set protocol
High-Intensity, Continuous Exercise:
It is cardiovascular exercise that is done for 25-50min at 80% - 90% of maximum heart rate.
- Benefits of high-intensity, continuous exercise
o The best method of improving aerobic capacity
o Burn the most amount of calories in a shorter period of time (downfall is that it is a very intense and there are not any rest intervals)
Continuous Exercise:
It is long slow distance training and consists of moving at 60% -80% of your maximum heart rate for long distances and periods of time (> 60min).
- Benefits of continuous exercise:
o Has been shown to be the best way to improve long term endurance and most beneficial to maintain pace towards the end of the race (or distance)
o Trains the body to more efficient for long distance running
All of these different types of cardiovascular protocols are dependent on what benefits you want to achieve. For someone wanting to be more fit and/or lose, mix it up a bit and try all the different protocols to see which one works best for you. By mixing it up you will improve all different aspects of your cardiovascular without getting bored. My personal favorite is Fartlek training because it gives me the freedom to do what I want without having to think about it all the time.
Let me know if you have any questions about these protocols.
-Alexandra Jasinowski
Cardiovascular training Protocols:
To develop a base for training, start out exercising for 25min at 55%-70% of your maximum heart rate for 2wks.
*Reminder:
Maximum heart rate= 220-age;
Desired heart rate for X% of intensity= max hr x desired intensity %
Example: 50 year old adult
220 - 50 = 170 beats per minute is the calculated maximum heart rate
170 x 0.55 = 94 beats per minute (at 55% of maximum heart rate)
170 x 0. 70 = 119 beats per minute (at 70% of maximum heart rate)
After developing a base to improve cardiovascular endurance you need to keep you heart rate above 70% of your maximum heart and increase the duration or intensity 5-10% every 1-2wks. Keep heart rate between 70%- 90% of maximum heart rate and keep the duration above 25min. Do not increase more than 10% each week, so you can prevent injuries.
Other cardiovascular protocols after developing a base:
Interval Training:
It is intervals of high intensity bouts and lower intensity bouts. The high intensity bouts are 85-100% of your maximum heart rate and last for at least 60 seconds and the lower intensity bouts should last just as long and should be about the same intensity of moderately fast walking (~55%-65% of your maximum heart rate).
- Benefits of interval training:
o Allows you to burn more calories in a short period of time with lower intensity “rest” breaks (intervals)
o Improves aerobic capacity
o Most realistic exercise protocol for untrained individuals
o Great for athletes who play sports that have shorter plays, like, football, basketball, hockey, etc. If doing this for training purposes make sure you high intensity bouts are up around that 100%.
Fartlek Training:
It is a combination of distance training and interval training. The intensity and duration of intensity is based on how you feel instead of a watch and heart rate monitor. The best example of this is running with music. As the music speeds up and slows down your pace tends to change.
- Benefits of Fartlek training:
o Depending on whether you are going more speed or distance depends on the aerobic benefits, but they are a combination of both
o Great for athletes who play sports that have varying intensities through out performance or game
o Very flexible and easy to do on your own
o I find it to be more interesting and enticing to do than a set protocol
High-Intensity, Continuous Exercise:
It is cardiovascular exercise that is done for 25-50min at 80% - 90% of maximum heart rate.
- Benefits of high-intensity, continuous exercise
o The best method of improving aerobic capacity
o Burn the most amount of calories in a shorter period of time (downfall is that it is a very intense and there are not any rest intervals)
Continuous Exercise:
It is long slow distance training and consists of moving at 60% -80% of your maximum heart rate for long distances and periods of time (> 60min).
- Benefits of continuous exercise:
o Has been shown to be the best way to improve long term endurance and most beneficial to maintain pace towards the end of the race (or distance)
o Trains the body to more efficient for long distance running
All of these different types of cardiovascular protocols are dependent on what benefits you want to achieve. For someone wanting to be more fit and/or lose, mix it up a bit and try all the different protocols to see which one works best for you. By mixing it up you will improve all different aspects of your cardiovascular without getting bored. My personal favorite is Fartlek training because it gives me the freedom to do what I want without having to think about it all the time.
Let me know if you have any questions about these protocols.
-Alexandra Jasinowski
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