Zionsville Times Sentinel


May 1, 2013

Foundational work will turn your heart into a monster

— Tell me if this story sounds familiar: You strap on your shoes and head out running, but before you are even a half mile down the road your heart is jumping out of your chest and it doesn’t come down until you back off to a super-slow walk that is embarrassing. You don’t want to look slow, so you ramp the speed back up. The same thing happens, so you grind it out and chalk it up to being out of shape.

Yes, you are out of shape, so let’s learn to train in a better way than the “gut it out” method and incorporate “heart efficiency” training. The goal: Develop a MONSTER!

We want two things to be true of your cardiovascular system: (1) It has the endurance to sustain activity over an extended amount of time, and (2) it can recover quickly after bouts of more intense work and when activity stops. To develop this, we need to train you heart to be a pumping MONSTER — every beat delivers a surge of blood and uses the least amount of energy and effort to do this.

Why is training your heart to operate at a lower BPM (beats per minute) important? Visualize bellows — that air-blowing device used to puff up the flames in your fireplace — and compare them to your heart. Place two sets of bellows next to each other that are the same size and work equally well at building a flame but are operating much differently: No. 1 uses strong, long puffs, delivering max air each complete cycle, and No. 2 uses tiny, quick, shallow puffs to do the same work.

See Wednesday's Times Sentinel for the full story.

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  • Vacation workout can be simple, convenient It’s vacation time, so many of my customers are requesting workouts they can do while on vacation to stay in shape. The tricky part is 1.) knowing what kind of equipment they will have, and 2.) if it’s too complicated, they won’t do it. So I like to keep it as simple as possible to minimize both of those barriers.

    July 9, 2014

  • Set example to raise world changers A recent trip to Sam’s Club raised both my ire and my puzzlement over how our world could have grown so cold. It also challenged me to consider how I’m raising my children. Am I raising them in a way to return warmth to the world?

    July 9, 2014

  • Hardships mount for military families INDIANAPOLIS – Days before the July 4th holiday, Holly Petraeus stood on the steps of the imposing Indiana War Memorial, in front of a bank of cameras, and made a plea to military families: Don’t let pride stand in the way of asking for help.

    July 9, 2014

  • Learning the hard way develops critical thinking One of my friends posted a picture last week of a little kid holding a lit sparkler, but someone had poked the wire through a red plastic cup so the sparks wouldn’t hit the child’s hand. My first thought was to wonder if I needed to stop being friends with this person who thought that looked like a good idea. I did not.

    July 9, 2014

  • Look out for tomato leaf spots this year The most commonly grown crop in central Indiana gardens is the tomato. They do well in our climate; however, as any experienced grower knows, they are also susceptible to several diseases. About this time of year two common fungal leaf-spot diseases often appear on tomato plants. Septoria leaf spot and early blight are both characterized by brown spots on the leaves.

    July 2, 2014

  • Motherhood: the bonus round A headline on Yahoo! Shine caught my attention last week. It said women who give birth later in life tend to live longer. As a woman who had a baby at 40, I was very interested, mostly because I am sure that Youngest is trying her level best to kill me off because I am old and weak.

    July 2, 2014

  • Younger generation embraces spirit of 'Hair' After years of working community theatre shows, I thought I knew what to expect going into Summer Stock Stage's production of "Hair." I expected it to be cutesy and pretty amusing to see a bunch of high-schoolers try to relive the Vietnam War era, even though I couldn't do much better myself. I found out that I underestimated these kids — big time.

    July 2, 2014

  • Rap in 'mom van' gives pause for thought A double take was needed this past week in the Village. I was busily planting flowerpots at a local business when the grating sounds of rap rattled by. I looked up expecting to see a kid driving a low-slung model and had to chuckle to myself to see only a red mini-van sitting at the stop sign. Never would I have guessed that noise was belting out of a “mom van.” (It was even funnier for me since I also drive a red mom van.)

    July 2, 2014

  • Simplifying taxes is not so simple at all Pushing his idea that a simpler tax system can boost Indiana’s economy, Gov. Mike Pence invited prominent conservative economists to a closed-to-the-public conference this past week.

    July 2, 2014

  • Look outside the car to enjoy the journey As families head to beaches, water parks and dream cities for the summer break, they anticipate the fun they will have at their destination. The challenge? The journey to get there. Tantrums and sibling fights can grow so intense the vacation is shot even before the family arrives. Instead of something to endure “until we get there,” how can the journey become part of the fun?

    June 25, 2014

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