“Easy Ways to Lower Your Sodium Intake to Lose up to 5lbs of Water Weight in Less than One Week"
When you need to lose a bit of weight really quickly it's tempting to opt for a detox diet or simply starve yourself. These options can have a negative impact on your health so I want to teach you how to lose 5lb in one week safely.
Stick em on a treadmill at a leisurely pace and if they don’t get bored of walking in place at a stagnant pace maybe they’ll go for an hour or two, ridiculous right? Nope it's not the 1980's anymore...
How do you exercise to improve heart function for those with one or more Cardiovascular Diseases?
Stick em on a treadmill at a leisurely pace and if they don’t get bored of walking in place maybe they’ll go for an hour or two, ridiculous right?
That’s what they used to do. Right after they discovered that 6 weeks of bed rest probably wasn’t the best method of recovery for heart attack survivors. When I say “used to” I don’t mean back in Medieval times either I mean around 1980-1995 they were starting to figure out the complications of prolonged bed rest. I won’t bore you with the many (almost countless) musculoskeletal (muscles weaken), metabolic (metabolism slows down), or cardiovascular issues (decreased overall heart function) that arise from prolonged periods of bed rest but in case you’re like me and you enjoy nerding out about this feel free to click the link I included here.
In short, you are not to be treated like you are on your death bed or not to be trusted in a gym because one or more components in your cardiovascular system aren’t operating at full capacity. You can do everything from HIIT to rigorous Strength Training...just ask my 63 year old client whose heart is functioning at 30% of full capacity.
(This is not my 63 yr old triathlete client they just happen to be the same age, she is a private person and doesn’t want to share her name on social media).
This client has a rally cry “shit ain’t happenin ever since her Cardiologist said months ago if she didn’t make a healthy change she would eventually need a implant. The same one that now says “15 reps is too easy let’s up it to 20 now, and let’s try the leg press machine now that looks like fun, the same client that is fitting into clothes she hasn’t worn in years and is now walking with a whole new sense of confidence that even I am super impressed with.
Oh and I forgot to mention this client has severe scoliosis ever since she was in high school so we make certain adjustments to both simple and complex lifts to ensure we don’t irritate her spine during her fitness journey...but guess what, she still comes in 3x a week and WORKS OUT HARD. On her days off from training with me she walks miles with her workout partner and coworker. This is how you burn fat and gain strength people, there is no excuse why you can’t do the same.
I can assure you she didn’t burn that fat and gain that strength by walking to the treadmill at a leisurely pace. We did interval training on the stationary bike with 20 seconds being at an all out pace and 10 seconds being a light pedal for recovery and repeated that for 3-5 min ( totals to 6-8 reps of 20:10), we did pyramids that involved starting with low weight and very high reps and each set getting close to high weight (closer to her 1 rep max) and less reps (about 4-6 reps) and then back down to low weight and high reps for a burnout.
This is why she’s now able to keep up with her energetic 5 year old (who remembers my dogs name but not mine, not that I’m mad at that or anything), she’s able to swim in a pool on her own, and she’s feeling lean and mean.
I’m very thankful to be able to tell her story.
**Disclaimer** consult with your cardiologist before beginning an exercise program, I’m not saying we are treating her condition, she is on medication that helps her heart function. Exercise helps her manage her condition and the corresponding symptoms such as fatigue.
ACSM Certified Exercise Physiologist
Head Trainer at www.panaceafit.com
I give you the resources you need in order to take charge of your life and get more results from your workouts in less time, so you can get healthier everyday.
Ethan embarks on a journey to cut through the negativity and misleading information the is in the fitness industry. He chats with real influencers making a positive change to provide listeners with clarity and inspiration they need to fulfil their goals.