Posts Tagged ‘ Aerobic exercise ’

iCardioFiT: What is your Post-Workout Meal?


iCardioFiT: What’s your Post-Workout Meal?

            After posting yesterday evening, “What is your Pre-Workout Meal?” A few individuals asked me to post information about having a post workout meal!  Well here you go!

Recovery plays an important role during your exercise routine.  Post workout drinks and foods are an integral part affecting the replenishment of your glycogen stores within the muscle, the effects on muscle fatigue, and tissue repair that can allow you to train more effectively.  Many individuals not only lack a pre-workout plan but also a post-workout plan.  Proper nutrition is very important to maintain these glycogen stores so muscles will have plenty of time to rest and recover between exercise bouts.  If you are an athlete who needs to maximize your body’s performance while you’re exercising, you must replenish the nutrients lost via exercise through your dietary intake.

The best way to promote these glycogen stores is to consume carbohydrate rich foods.  (Uh Oh… did I just say Carbohydrates??)  For those who are trying to lose weight, you may be on a calorie (Carbohydrate) restricting diet, therefore hearing anything Carbohydrate is the last thing you want to hear.   For my endurance athletes and sports performance athletes… *** PAY ATTENTION!!! *** Research shows that combining protein with carbohydrate within 30 minutes of exercise nearly doubles the insulin response, which results in more stored glycogen within the muscle.  Translation:  Athletes who refueled with carbohydrate and protein post workout, had much greater muscle glycogen stores than those who only ate carbohydrate alone.  From a performance standpoint, the more fuel your body has to access within the muscle during a given competitive event or training session, the resulting side effect will be increased endurance and strength to better maximize performance and muscle efficiency to perform longer and harder.

Protein + Carbs

Protein + Carbs

Ok Reggie, how about if I don’t consider myself to be an athlete?  My goal is to strictly burn the body fat that I have on me!  Can I just stick to protein and veggies!?  … My answer Yes and No.  Let’s not forget that Vegetables and Fruit are also carbohydrates!  Do not be so consumed about the word carbohydrates, because the truth is that carbohydrates are the most effective and efficient source for energy when exercising!  The less you have in your diet, you may find your desire to exercise drastically decreased or lower than expected.  It’s also important to understand the effect it can have on building and maintaining muscle.  The combination of protein and carbs post workouts stops the breakdown of muscle and results in the maintenance and building of your lean mass!  For all my weight loss iCardioFiT exercisers out there, this increases your resting metabolism which allows you to burn more calories/day.

Got Questions? Let’s talk about it!

GeT FiT and Stay FiT with iCardioFiT! …

Comment and Subscribe!

Reggie Laroche

The Clinical Exercise Physiologist 

[Contact: Reggie Laroche — relaroche@yahoo.com — 954-205-9904 for Personal Training, Exercise and Nutrition consultations!!!!]

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iCardioFiT: What is your Pre-Workout Meal?


iCardioFiT: What is your Pre-Workout Meal?

Are you one of those individuals that perform aerobic exercise and strength training anywhere from 35-50min a few days out of the week?  If so, great job!  The most important thing is to maintain proper nutrition!  Having a solid healthy diet as your foundation with you exercise patterns will allow you sufficient energy, prevent fatigue, and optimize your performance with aerobic and training.

In one of my previous posts, I mentioned how important protein plays a role in building muscle.  Carbohydrates are also important for immediate energy.  There is so much information out there from personal trainers, exercise specialist, media, magazines, etc. that can be somewhat confusing to the novice person as to the best or most optimal nutritional choices pre-workout.

Oatmeal with Fruit

Oatmeal with Fruit

Like I always say to my clients and patients, everyone should be able to consume all the food groups (Proteins, Carbohydrates, Fruits, Dairy, Grains, Fats, etc) in order to accomplish their desired goal.  Whether that is weight loss, weight maintenance, or weight gain, proper intake of the above macro nutrients in a BALANCED approach is most desirable.  Some examples of a simple pre-exercise snack with plenty of water should fuel the body sufficiently. The best pre-workout meal is one that works best for the individual and one that is not digested too rapidly.

Here are a few options:

▪ A banana with 1 tablespoon of peanut butter

▪ Low-fat yogurt and a piece of fruit

▪ Oatmeal made with skim milk and fruit

▪ Trail mix with nuts and fruit

▪ Granola with low-fat milk and fruit

▪ A smoothie made with low-fat yogurt, fresh fruit, and wheat germ or flax meal

Sip water throughout the activity and after exercise is completed. (Very important not to stay Hydrated!)

iCardioFiT Tips for Pre-Workouts:

Choose high-carbohydrate, low-fat foods—whole-grain, high-fiber foods, consumed 1 hour prior to exercise, are ideal; some examples can include:  Breads (whole wheat/whole grain), Oatmeal, Yogurts, as well as Pastas (Whole wheat/Whole grain).  Special note:  Your pre-workout meal should take into consideration the type of activity as well as the activity’s intensity and duration into account.

Lean Protein with Complex Carbohydrates

Lean Protein with Complex Carbohydrates

It’s best to avoid food products that do not agree with your stomach during exercise activity.  You will most likely know what those are based on your experiences.  You definitely want to avoid food products high in fat protein (burgers, fried meats, etc.)  The fatty foods tend to stay in the stomach longer and can make you feel sluggish.  High quality, low in sugar energy bars and protein shakes are some alternatives that can be utilized as your pre-workout meal.  To assist the digestion process, the importance of water comes back into play!

GeT FiT and Stay FiT with iCardioFiT! …

Comment and Subscribe!

Reggie Laroche

The Clinical Exercise Physiologist 

[Contact: Reggie Laroche — relaroche@yahoo.com — 954-205-9904 for Personal Training, Exercise and Nutrition consultations!!!!]

iCardioFiT-Foods: Trout with Skillet Roasted Peppers


Representing  South Miami Heart Center and Baptist Health South Florida for Heart Month.

Recipe:  Trout/Skillet Roasted Peppers on a bed of whole grain rice.

Reggie Laroche

The Exercise Physiologist

#iCardioFiT … “It’s your life, Live it RIGHT!”

iCardio: What’s you Body Fat Percentage?


Do any of you know the answer to this question???  If you don’t know this answer or choose not know, then your choosing to go through life being IGNORANT about your health.  Your body fat percentage like your age, it’s just a number.  Psychosocially, you can choose how you feel about that number and how you want to proceed going  throughout your life.  However, knowing this number is especially important because of the potential risk levels you can be in or can soon reach throughout your lifetime.  The chart below shows the body fat percentage guidelines for MEN and WOMEN.

So which category do you fall in??

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Reggie Laroche

The Exercise Physiologist

iCardio: Benefits of Cross Training…


Tired of the same old routine??  If so, then it’s time to mix it up!  Definitely one of the major reasons I previously wrote “Keep your Body Guessing”. If you don’t know what Cross Training is, it’s pretty much a great to target different muscle groups and condition them to perform new sets of movements and skill.   One of the reason why individuals become bored with their exercise regimen is because they perform the same movements or exercises ALL THE TIME.   Our body is very smart and efficient, once  our bodies become used to the same types of movements or Exercises, it limits the amount of overall Fitness you can potentially possess.  As well as limits the amount of conditioning one can have.  Why maintain a certain level of conditioning when you can do other types of exercises to keep seeing GAINS in fitness and great RESULTS.

“Cross training is also necessary to reduce the risk of injury from repetitive strain or overuse.”

When you think of the term Cross training, think of performing  several different forms of exercise.  For example, you may use both Running and swimming each week to improve your overall aerobic capacity (Cardiorespiratory Fitness); change thinks around and incorporate other activities like…

  • Cycling
  • Rowing
  • Stair Climbing or Running the Stadiums
  • Rope jumping
  • Racquetball or Basketball

To help build muscle endurance, strength, and train the same and other muscle groups to perform different skill sets.

Don’t just perform Cardiovascular exercises either, let’s not forget about incorporating some Strength Training Calisthenics/Plyometrics, and Tubing/Band exercises.  Dynamic Flexibility exercises like yoga and Pilates.

So before I end this article, the benefits that you can receive from Cross Training will include: A reduction is exercise boredom, Increase your overall level of conditioning, reduce your risk of injury from repetitive motions, and most IMPORTANTLY improving your overall skill, agility, and proprioception (balance).

Reggie Laroche

The Exercise Physiologist

iCardio: Keep Your Body Guessing…


Jadever Body Fat Scale. Old version of model J...

Image via Wikipedia

For those of you who wish to achieve a TONE and LEAN physique, then alternating  the intensities of your exercise program is very important.  Plateaus can hinder anyones progress to getting their body into great shape.  When people hit these plateaus within their exercise program, they tend to become frustrated and discontinue their healthy lifestyle.  Exercise and physical activity are what you want to keep consistent, but the TYPES of exercises are what you want to vary.

First of all, Forget the SCALE!!!!!

Do you tend to be the type that see an increase of  1 to 2 lbs in your bodyweight, and you equate it to an increase of 1 to 2 lbs of body fat? If you answered yes, then you are incorrect and you have been misinformed.  Stop buying clothes to fit in to and try to make the clothes you already have feel looser.  That means that you need to lose BODY FAT and retain your LEAN MASS.  A reduction of 1 inch within your waist circumference is equal to a loss of 1lb of body fat.  How many of you know the amount of calories you burn while @ rest? Here’s an example:  If your resting metabolism is ~1950kcals/day and you consume ~2600 kcals/day, I don’t have to tell you what that means….

To help reduce that annoying body fat, I have three ways to help you keep you body guessing.  These are also the same types of intensities that I tell my Cardiac Rehab patients to perform.  So here they are:

1.) ENDURANCE Training

Over the course of your iCARDIO sessions, you want to maintain a certain heart rate and intensity throughout the duration of that exercise to help build your endurance. (Refer to the iCardio: Exercising within your Target Heart Rate zone) .  The physiological benefits of endurance training is that you train you body to use oxygen efficiently and train your muscles to utilize that the fat stores as its primary fuel source.

2.) INTERVAL Training

A great FAT-Burning Training Technique.  This type of training allows  individuals to use whatever modality of exercise that they want. ( i.e running, walking, swimming or cycling). This type of exercise alternates between low intensities and short periods of higher intensities to help jump start your metabolism and energize your workout.  This unpredictable type of training exercise and the changing of velocities  between intensities cause your body to activate and alternate between the fuel sources (FATS vs. CARBS) to help increase your endurance, conditioning, and lactate threshold.

3.) High Intensity Interval Training (H.I.I.T)

This type of training is very strenuous but has many advantages.  You must perform short and high bursts of energy that will require you to push yourself past your 90-95% of your THR zone.  (Ex. 2 min at a low intensity, and 20-25sec at the High Intensity).  Total duration should be no longer than 20 -25 min.  So what’s the pay off Reg?  The benefits of performing H.I.I.T, is that such high bursts of intensities will jolt your metabolism to allow your body to keep burning those calories way after you’ve completed your exercise routine.  As well as improving your Cardiorespiratory fitness to tolerate aerobic exercises at such intensities that could compete with Superior Athletes.

So what’s the take home message?  To completely MAXIMIZE your workout, varying between  these types of training intensities are vital to achieving your GOALS in becoming LEAN and increasing your CARDIOVASCULAR Conditioning!

My Philosophy: You probably can’t be a Superstar athlete, but you can at least Train like an Athlete! Shout out to D-Wade and Lebron James!

Reggie Laroche

The Exercise Physiologist

iCARDIO: BeneFiTs of Exercising within your TarGeT HearT RaTe ZoNe


If you are an individual that wishes to MaXiMiZe your performance during your exercise session and overall level of FiTness, then understanding the importance of tolerating aerobic activity within your TarGeT HearT RaTe ZoNe is highly important.

So for those of your who don’t know, What is the Target Heart Zone?

To put it simply, this is the zone you want your Heart Rate in while you exercise.  The TarGeT HearT Rate Zone is 60-80% of your Maximum Heart rate.  So how do you calculate your maximum heart rate you ask?  Take 220-age = Max HR (Karvonen Method). Once you arrive at the Max HR, multiple by 60% and 80% to get your zone.  When you exercise, your fuel source is FAT and CARBOHYDRATES.  Exercising at your 60% burns FATS, and exercising at your 80% burn CARBOHYDRATES.

**For those who already know, I left out the HEART RATE RESERVE just to keep things simple to understand**

(Ex.  220 – 26= 194 …(194*0.6)(194*0.8) … my zone is 116 – 155bpm.  So, while I’m exercising at the gym, my heart rate should be within that range. Curious about yours, check out the graph..

Age Target HR Zone
50–85 %
Average Maximum
Heart Rate
100 %
20 years 100–170 beats per minute 200 beats per minute
25 years 98–166 beats per minute 195 beats per minute
30 years 95–162 beats per minute 190 beats per minute
35 years 93–157 beats per minute 185 beats per minute
40 years 90–153 beats per minute 180 beats per minute
45 years 88–149 beats per minute 175 beats per minute
50 years 85–145 beats per minute 170 beats per minute
55 years 83–140 beats per minute 165 beats per minute
60 years 80–136 beats per minute 160 beats per minute
65 years 78–132 beats per minute 155 beats per minute
70 years 75–128 beats per minute 150 beats per minute

For those of you, that are athletes, your “Zone”  will be higher then what is explained above.

My recommendation:

Keep “Aerobic” exercise CONSISTENT,…VARY the TYPES of exercise that you perform.  KEEP YOUR BODY GUESSING!!!!!!

RS300X Heart Rate Monitor Watch (2009)

Comments are welcome

RoChE OwT

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