The plantar fascia, a tissue that runs from the heel to the toes along the bottom of the foot, is responsible for shock absorption and support in the arch of the foot as we walk or run. This tissue can get overly stressed when the distance or speed of your workout suddenly is increased. When [...]
Common Injuries Part 2 – From Shin Splints To Stress Fracture
As your foot touches the ground while running, your lower leg absorbs an impact as much as three times your body weight. If running isn’t your typical workout and/or if you are quickly adding on the miles, this type of impact can easily stress the [...]
Common Injuries Part 1 – Weak Hips Leading To Knee Pain
The saying goes something like this: ‘The leg bone connects to the knee bone’. While this phrase is not anatomically correct, the principle itself is. In our bodies, everything is connected and everything we do has a ripple effect on other body parts. You could [...]
Make sure to check out my interview with Pete Williams live from Cypress Cove (recorded on March 27th, 2010), speaking on various aspects of Aquatic exercise, as well as Pre- and Postnatal Fitness.
I am grateful for the opportunity to bring light to the often forgotten benefits of Aquatic exercise and to point out the [...]
We all know that in order for any weight management program to work effectively long-term, it’s primarily about the balance between calories in vs. calories out. Figuring your daily caloric maintenance needs is the first step to stay on track and to hold yourself accountable through proper nutrition. Exercise should be the second step. In [...]
If you are playing with the idea of hiring a Personal Trainer, please do yourself a favor and keep reading. As someone who has been working in the Fitness industry for over 8 years, I can tell you first hand, if you do not do your research ahead of time, you will be wasting your [...]
Learn how to easily test your workout intensity.
As discussed previously in my blog post about the Fat Burning Zone Myth, the intensity of your cardio workout (and your strength training workout as well) is what makes or breaks your fitness goals. The talk test is commonly used to determine your workout intensity. Simply put:
If you [...]
Pitfalls To Avoid When Making New Year’s Resolutions
At the beginning of every New Year, we set out to do bigger and better things in our life and to be better than the year before. At the end of every year, we realize that not all of our resolutions have become reality. Out of pure [...]
Learn why doing your cardio workout only in the fat burning zone will NOT achieve the greatest fat loss results!
Have you ever wondered what the charts on cardio equipment mean that identify whether you are exercising in the fat burning zone vs. the cardio zone based on your age and heart rate? Well, it all [...]
Being skinny does not equal being healthy. Learn why you should have your Body Fat Percentage tested regularly.
Healthy Body Fat Percentage Ranges for Adults
GENDER
AGE
LOW
NORMAL
HIGH
VERY HIGH
20-39
<21.0
21.0-32.9
33.0-38.9
>/=39.0
FEMALE
40-59
<23.0
23.0-33.9
34.0-39.9
>/=40.0
60-79
<24.0
24.0-35.9
36.0-41.9
>/=42.0
20-39
<8.0
8.0-19.9
20.0-24.9
>/=25.0
MALE
40-59
<11.0
11.0-21.9
22.0-27.9
>/=28.0
60-79
<13.0
13.0-24.9
25.0-29.9
>/=30.0
In order to understand the healthy body fat percentage ranges based on age and gender, let’s take a look at what body fat percentage is and why it is important to [...]
