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IPL'S UNDERSTANDING THE HUMAN BODY~
WHAT ARE JOINTS~
Definition: A joint is where two bones come together. The joints hold the bones together and allow for movement of the skeleton.
All of the bones, except the hyoid bone in the neck, form a joint. Joints are often categorized by the amount of motion they allow. Some of the joints are fixed, like those in the skull, allow for no movement. Other joints, like those between the vertebrae of the spine, allow for some movement. Most of the joints are free moving synovial joints. Arthritis can affect any type of joint, but these joints are the most affected.
Some of the common joints affected by arthritis and joint pain are:
Ball and Socket Joint: This type of joint allows for a wide range of rotation and movement. The shoulder and hip are ball and socket joints.
Condyloid Joint: This type of joint allows movement but no rotation. There are condyloid joints in the jaw and fingers.
Gliding Joint: This type of joint allows bones to glide past each other. There are gliding joints in your ankles, wrists and spine.
Hinge Joint: This type of joint allows for movement much like that of a door hinge. The knee and ulna part of the elbow are hinge joints.
Pivot Joint: This type of joint allows bones to spin and twist around other bones. There are pivot joints in the neck and the radius part of the elbow.
Saddle Joint: This type of joint allows for back and forth and side to side motion but limited rotation. There is a saddle joint in the thumb.
Also Known As: articulation
____________________________________
WHAT IS BASAL METABOLIC RATE~
Basal Metabolic Rate (BMR) is a formula that estimates how much energy you expend per day. When you breathe, you expend energy. When your body processes nutrients, this requires energy.
What most people don't understand about basal metabolic rate, is that this is only an indicator of your most basic functions (hence: "basal"). It does not include walking, talking, sitting, or even thinking hard. In fact, your BMR really only approximates how many calories you would burn in a 24 hour period if you were SLEEPING throughout that period!
Based on Lean Mass
If two people weigh the same, but one has low body fat with tons of muscle - but the other has high fat with almost no muscle, who will burn more calories at rest?
The term "tone" refers to the fact that trained muscles constantly contract to prepare themselves for anticipated work. So when the muscles become firm and hard, it is due to mini-contractions taking place constantly (a paralyzed muscle, no matter how large, will become flaccid). These mini-contractions burn a significant amount of calories, even at rest, and this is why it is important to increase lean mass when your goal is the reduction of body fat.
What's it Good For?
So, what do you do with this? NOTHING! Really. It is just an approximation. Some people will even say that you can take it and multiply it, say, by 1.65 and figure out how many calories you will burn if you are "active". This is still just a shot in the dark.
People Have Differing Metabolism
Due to any number of factors, despite having the same amount of lean mass, two people may still have different metabolisms. Ever heard the term "fast metabolism?" - it's true, some people do have faster metabolisms. And someone deficient in certain nutrients or who has starved themselves on a low calorie diet will have a much lower metabolism than someone who eats the proper amount of nutrient-dense foods. Use this as a guideline only, and understand that you most likely will never consume less calories than this unless you are in some special "cutting" phase for a competition.
___________________________
UNDERSTANDING YOUR FAT PERCENTAGES~
Body fat measurements and the measuring tape are recognized as superior methods for measuring "weight loss". When one declares that they want to "lose weight", what they often mean is that they want to lose fat. So, now that you've had your body fat percentage measured, what does the number really mean?
First, your body fat percentage is simply the percentage of fat your body contains. If you are 150 pounds and 10% fat, it means that your body consists of 15 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else).
A certain amount of fat is essential to bodily functions. Fat regulates body temperature, cushions and insulates organs and tissues and is the main form of the body's energy storage. The following table describes body fat ranges and their associated categories:
GENERAL BODY FAT % CATEGORIES~
Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus
*American Council on Exercise
Knowing your body fat percentage can also help you determine if your weight loss goals are realistic. Remember, weight loss doesn't always mean fat loss. For example:
Let's say you're a 130# woman with 23% body fat, and you goal is to "lose 20 pounds":
Initial body fat: 130# x 0.23 fat = 30 # body fat
Lean body mass: 130# total - 30# fat = 100# lean body mass (bones, organs and all else)
Goal: 130# - 20# = 110 pounds
As you can see, the goal of losing 20 pounds is not realistic or healthy. At 110 pounds, this woman still requires 100# of lean body mass (bones, organs, etc.), but would only be carrying 10#, or only 9% body fat. From the chart above, you can see that this is a dangerously low percentage.
A better goal might be for the woman to reduce her body fat from 23% to 18%. In this case:
130# x 0.18 = 23 # body fat
100# lean body mass + 23 # = 123# goal weight
So, for this individual to achieve a lean, but healthy 18% fat, she would need to lose only 7 pounds of fat, reducing her weight from her current 130 pounds to 123 pounds. Losing more than 7 pounds means losing lean body mass (usually metabolically-active muscle tissue), which is clearly not desirable.
So before you decide that you need to "lose weight", remember to consider that "weight" consists of both lean body mass and body fat. Try to keep your weight loss goals realistic, and remember, keep the calorie-burning muscle, and lose only the fat.
_________________________________
HOW TO CALCULATE YOUR TARGET HEART RATE~
Do you want to get the most out of those 30 minutes on the treadmill, or any kind of cardio exercise? You maximize the benefits of cardiovascular activity when you exercise in the zone of your target heart rate (THR). In general terms, your THR is 60-80% of your maximum heart rate. The Karvonen Method of calculating THR is one of the most effective methods of determining target heart rate because it takes into account resting heart rate. Here's how to find your THR.
Find your resting heart rate as soon as you wake up. You can do this by counting your pulse for one minute while still in bed. You may average your heart rate over three mornings to obtain your average resting heart rate (RHR). Add the three readings together, and divide that number by three to get the RHR. For example,
(76 + 80 + 78) / 3= 78.
Find your maximum heart rate and heart rate reserve.
Subtract your age from 220. This is your maximum heart rate (HRmax). For example, the HRmax for a 24-year-old would be
220 - 24 = 196.
Subtract your RHR from your HRmax. This is your heart rate reserve (HRmaxRESERVE). For example,
HRmaxRESERVE = 196 - 78 = 118
Calculate the lower limit of your THR. Figure 60% of the HRmaxRESERVE (multiply by 0.6) and add your RHR to the answer. For example,
(118 * 0.6) + 78 = 149.
Calculate the upper limit of your THR. Figure 80% of the HRmaxRESERVE (multiply by 0.8) and add your RHR to the answer. For example,
(118 * 0.8) + 78 = 172.
Combine the values obtained in steps 3 and 4 and divide by the number 2. For example,
(149 + 172) / 2 = 161
When you take your reading for your resting heart rate, make sure to do so the morning after a day where you are rested, as trying to do this after a day of a hard workout can affect your results.
You should ensure during your workout that your heart rate falls within your target heart rate zone to maximize cardiovascular fitness.
A rule-of-thumb is that if you're able to sing, you're not working out hard enough. Conversely, if you're not able to talk, you're working out too hard.
One of the most common ways to take a pulse is to lightly touch the artery on the thumb-side of the wrist, using your index and middle fingers. This is called a radial pulse check.
You may also place two fingers below the jawline, along the trachea (windpipe) to feel for a pulse, again using your index and middle fingers. This is called a carotid pulse check.
When taking your pulse for ten seconds during a workout, stop exercising. Do not allow yourself to rest before taking your pulse, and immediately resume exercise after the ten seconds. Multiply by 6 and you'll have your heart rate.
If you are serious about working out and becoming more cardiovascularly fit, you may want to consider purchasing a heart monitor for accurate readings during your workout sessions.
You can calculate your THR using the Karvonen method by online calculators, but if you take five minutes to do it yourself, then you will better understand the meaning of the numbers.
WARNINGS~
The target heart rate is an estimate only! If you feel yourself becoming exhausted, then you are working out too hard and should ease off.
Do not move your fingers in a massaging motion when taking your carotid pulse. This can lower blood pressure and cause dizziness.
If you are just beginning a workout plan, you should consider exerting yourself only enough to reach your THR lower limit.
Talk with your doctor before beginning any exercise program, especially if you have been leading a sedentary lifestyle.
Stay Strong~~!!!
IPL
Definition: A joint is where two bones come together. The joints hold the bones together and allow for movement of the skeleton.
All of the bones, except the hyoid bone in the neck, form a joint. Joints are often categorized by the amount of motion they allow. Some of the joints are fixed, like those in the skull, allow for no movement. Other joints, like those between the vertebrae of the spine, allow for some movement. Most of the joints are free moving synovial joints. Arthritis can affect any type of joint, but these joints are the most affected.
Some of the common joints affected by arthritis and joint pain are:
Ball and Socket Joint: This type of joint allows for a wide range of rotation and movement. The shoulder and hip are ball and socket joints.
Condyloid Joint: This type of joint allows movement but no rotation. There are condyloid joints in the jaw and fingers.
Gliding Joint: This type of joint allows bones to glide past each other. There are gliding joints in your ankles, wrists and spine.
Hinge Joint: This type of joint allows for movement much like that of a door hinge. The knee and ulna part of the elbow are hinge joints.
Pivot Joint: This type of joint allows bones to spin and twist around other bones. There are pivot joints in the neck and the radius part of the elbow.
Saddle Joint: This type of joint allows for back and forth and side to side motion but limited rotation. There is a saddle joint in the thumb.
Also Known As: articulation
____________________________________
WHAT IS BASAL METABOLIC RATE~
Basal Metabolic Rate (BMR) is a formula that estimates how much energy you expend per day. When you breathe, you expend energy. When your body processes nutrients, this requires energy.
What most people don't understand about basal metabolic rate, is that this is only an indicator of your most basic functions (hence: "basal"). It does not include walking, talking, sitting, or even thinking hard. In fact, your BMR really only approximates how many calories you would burn in a 24 hour period if you were SLEEPING throughout that period!
Based on Lean Mass
If two people weigh the same, but one has low body fat with tons of muscle - but the other has high fat with almost no muscle, who will burn more calories at rest?
The term "tone" refers to the fact that trained muscles constantly contract to prepare themselves for anticipated work. So when the muscles become firm and hard, it is due to mini-contractions taking place constantly (a paralyzed muscle, no matter how large, will become flaccid). These mini-contractions burn a significant amount of calories, even at rest, and this is why it is important to increase lean mass when your goal is the reduction of body fat.
What's it Good For?
So, what do you do with this? NOTHING! Really. It is just an approximation. Some people will even say that you can take it and multiply it, say, by 1.65 and figure out how many calories you will burn if you are "active". This is still just a shot in the dark.
People Have Differing Metabolism
Due to any number of factors, despite having the same amount of lean mass, two people may still have different metabolisms. Ever heard the term "fast metabolism?" - it's true, some people do have faster metabolisms. And someone deficient in certain nutrients or who has starved themselves on a low calorie diet will have a much lower metabolism than someone who eats the proper amount of nutrient-dense foods. Use this as a guideline only, and understand that you most likely will never consume less calories than this unless you are in some special "cutting" phase for a competition.
___________________________
UNDERSTANDING YOUR FAT PERCENTAGES~
Body fat measurements and the measuring tape are recognized as superior methods for measuring "weight loss". When one declares that they want to "lose weight", what they often mean is that they want to lose fat. So, now that you've had your body fat percentage measured, what does the number really mean?
First, your body fat percentage is simply the percentage of fat your body contains. If you are 150 pounds and 10% fat, it means that your body consists of 15 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else).
A certain amount of fat is essential to bodily functions. Fat regulates body temperature, cushions and insulates organs and tissues and is the main form of the body's energy storage. The following table describes body fat ranges and their associated categories:
GENERAL BODY FAT % CATEGORIES~
Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus
*American Council on Exercise
Knowing your body fat percentage can also help you determine if your weight loss goals are realistic. Remember, weight loss doesn't always mean fat loss. For example:
Let's say you're a 130# woman with 23% body fat, and you goal is to "lose 20 pounds":
Initial body fat: 130# x 0.23 fat = 30 # body fat
Lean body mass: 130# total - 30# fat = 100# lean body mass (bones, organs and all else)
Goal: 130# - 20# = 110 pounds
As you can see, the goal of losing 20 pounds is not realistic or healthy. At 110 pounds, this woman still requires 100# of lean body mass (bones, organs, etc.), but would only be carrying 10#, or only 9% body fat. From the chart above, you can see that this is a dangerously low percentage.
A better goal might be for the woman to reduce her body fat from 23% to 18%. In this case:
130# x 0.18 = 23 # body fat
100# lean body mass + 23 # = 123# goal weight
So, for this individual to achieve a lean, but healthy 18% fat, she would need to lose only 7 pounds of fat, reducing her weight from her current 130 pounds to 123 pounds. Losing more than 7 pounds means losing lean body mass (usually metabolically-active muscle tissue), which is clearly not desirable.
So before you decide that you need to "lose weight", remember to consider that "weight" consists of both lean body mass and body fat. Try to keep your weight loss goals realistic, and remember, keep the calorie-burning muscle, and lose only the fat.
_________________________________
HOW TO CALCULATE YOUR TARGET HEART RATE~
Do you want to get the most out of those 30 minutes on the treadmill, or any kind of cardio exercise? You maximize the benefits of cardiovascular activity when you exercise in the zone of your target heart rate (THR). In general terms, your THR is 60-80% of your maximum heart rate. The Karvonen Method of calculating THR is one of the most effective methods of determining target heart rate because it takes into account resting heart rate. Here's how to find your THR.
Find your resting heart rate as soon as you wake up. You can do this by counting your pulse for one minute while still in bed. You may average your heart rate over three mornings to obtain your average resting heart rate (RHR). Add the three readings together, and divide that number by three to get the RHR. For example,
(76 + 80 + 78) / 3= 78.
Find your maximum heart rate and heart rate reserve.
Subtract your age from 220. This is your maximum heart rate (HRmax). For example, the HRmax for a 24-year-old would be
220 - 24 = 196.
Subtract your RHR from your HRmax. This is your heart rate reserve (HRmaxRESERVE). For example,
HRmaxRESERVE = 196 - 78 = 118
Calculate the lower limit of your THR. Figure 60% of the HRmaxRESERVE (multiply by 0.6) and add your RHR to the answer. For example,
(118 * 0.6) + 78 = 149.
Calculate the upper limit of your THR. Figure 80% of the HRmaxRESERVE (multiply by 0.8) and add your RHR to the answer. For example,
(118 * 0.8) + 78 = 172.
Combine the values obtained in steps 3 and 4 and divide by the number 2. For example,
(149 + 172) / 2 = 161
When you take your reading for your resting heart rate, make sure to do so the morning after a day where you are rested, as trying to do this after a day of a hard workout can affect your results.
You should ensure during your workout that your heart rate falls within your target heart rate zone to maximize cardiovascular fitness.
A rule-of-thumb is that if you're able to sing, you're not working out hard enough. Conversely, if you're not able to talk, you're working out too hard.
One of the most common ways to take a pulse is to lightly touch the artery on the thumb-side of the wrist, using your index and middle fingers. This is called a radial pulse check.
You may also place two fingers below the jawline, along the trachea (windpipe) to feel for a pulse, again using your index and middle fingers. This is called a carotid pulse check.
When taking your pulse for ten seconds during a workout, stop exercising. Do not allow yourself to rest before taking your pulse, and immediately resume exercise after the ten seconds. Multiply by 6 and you'll have your heart rate.
If you are serious about working out and becoming more cardiovascularly fit, you may want to consider purchasing a heart monitor for accurate readings during your workout sessions.
You can calculate your THR using the Karvonen method by online calculators, but if you take five minutes to do it yourself, then you will better understand the meaning of the numbers.
WARNINGS~
The target heart rate is an estimate only! If you feel yourself becoming exhausted, then you are working out too hard and should ease off.
Do not move your fingers in a massaging motion when taking your carotid pulse. This can lower blood pressure and cause dizziness.
If you are just beginning a workout plan, you should consider exerting yourself only enough to reach your THR lower limit.
Talk with your doctor before beginning any exercise program, especially if you have been leading a sedentary lifestyle.
Stay Strong~~!!!
IPL