Measure your fitness level with a simple four part test. Then use the results to set fitness goals and track your progress.

ou probably have some idea of how fit you are. But knowing the specifics can help you set realistic fitness goals, monitor your progress and maintain your motivation. Once you know where you’re starting from, you can plan where you want to go. And it’s easier than you might think. Get started with the simple four-step assessment below — based on guidelines provided by the President’s Challenge, a program designed by the President’s Council on Fitness, Sports and Nutrition.

Gather your tools

Generally, fitness is assessed in four key areas — aerobic fitness, muscular fitness, flexibility and body composition. To do your assessment, you’ll need:

• A watch that can measure seconds or a stopwatch
• A cloth measuring tape
• A yardstick
• Heavy-duty tape
• Someone to help you with the flexibility test

You’ll also need a pencil or pen and paper to record your scores as you complete each part of the assessment. You can record your scores in a notebook or journal, or save them in a spreadsheet or another electronic format.

Record Your Fitness Click Here for the spreadsheet

Check your Aerobic Fitness

To assess your aerobic fitness, take a brisk one-mile (1.6-kilometer) walk. You can do the walk anywhere — on a trail or track, inside a shopping mall, or on a treadmill. Before and after the walk, check and record your pulse in your notebook or journal.

To check your pulse over your carotid artery, place your index and middle fingers on your neck to the side of your windpipe. To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery — which is located on the thumb side of your wrist. When you feel your pulse, look at your watch and count the number of beats in 10 seconds. Multiply this number by 6 to get your heart rate per minute.

Let’s say you count 15 beats in 10 seconds. Multiply 15 by 6 for a total of 90 beats per minute.

After you’ve recorded your pulse, note the time on your watch and walk one mile (1.6 kilometers). After you complete the walk, check your watch and record the time it took you to finish — in minutes and seconds — in your notebook or journal. Then check and record your pulse once more.

Measure Muscular Fitness: Push-Ups

Push-ups can help you measure muscular strength. If you’re just starting a fitness program, do modified push-ups on your knees. If you’re already fit, do classic push-ups. For both types:

• Lie face down on the floor with your elbows bent and your palms next to your shoulders.
• Keeping your back straight, push up with your arms until your arms are extended.
• Lower your body until your chest touches the floor.
• Push your body upward, returning to the starting position.

Count each time you return to the starting position as one push-up. Do as many push-ups as you can until you need to stop for rest. Record the number of push-ups you complete in your notebook or journal.

Assess Your Flexibility: Sit and Reach Test

The sit-and-reach test is a simple way to measure in general fashion the flexibility of the backs of your legs, your hips and your lower back. Here’s how:

• Place a yardstick on the floor. Secure it by placing a piece of tape across the yardstick at the 15-inch (38-centimeter) mark.
• Place the soles of your feet even with the mark on the yardstick.
• Ask a helper to place his or her hands on top of your knees to anchor them.
• Reach forward as far as you can, holding the position for two seconds.
• Note the distance you reached.
• Repeat the test two more times.
• Record the best of the three reaches.

Estimate Your Body Composition: Waist circumference and Body Mass Index

With a cloth measuring tape, measure your waist circumference just above the hipbones. Record your waist circumference in inches or centimeters in your notebook or journal.

Then determine your body mass index (BMI) — an indicator of your percentage of body fat — through a BMI table or online calculator. If you’d rather do the math yourself, divide your weight in pounds by your height in inches squared and multiply by 703. Or divide your weight in kilograms by your height in meters squared. (To determine your height in meters, divide your height in centimeters by 100). Record your BMI with the rest of your scores in your notebook or journal.

Monitor Your Progress

Now that you know your fitness level, keep track of your progress. Take the same measurements six weeks after you begin your exercise program and periodically afterward. Each time you repeat your assessment, celebrate your progress — and adjust your fitness goals accordingly. Share your results with your doctor or personal trainer for additional guidance. Your results may even inspire you to sign up for the Presidential Active Lifestyle Award (PALA).

Here’s another Blog Post that will help us understand body fat analysis. This post is shared from the Tanita Corporation of America:

Basic Terms

Determining Obesity

Height-Weight Tables – were originally developed by insurance companies to establish recommended weight ranges for men and women.  The “desirable” weights were those associated with the lowest mortality among large population studies of insured people.  Unfortunately, these studies do not accurately represent a cross-section of the entire American population.

Body Mass Index (BMI) – is a simple calculation that determines height to weight ratio.  This index correlates a person’s physical stature with mortality ratios based on actuarial studies.  According to the National Institutes of Health and World Health Organization, overweight is defined as a BMI or 25-29.9, and obesity as a BMI equal to or greater than 30.  A person with a BMI of 30 is about 30 pounds overweight/Over fat  A BMI or 18 or lower indicates that a person is underweight/l

While BMI is widely accepted, it can be misleading.  Current guidelines do not differentiate for gender, ethnicity or age, and do not distinguish obesity or leanness for individuals who are extremely muscular.  It is, however, more precise than height/weight tables and allows comparisons of population groups.  Studies have confirmed that obesity-related health risks start in the BMI range of 25-30.

Waist Measurement – Waist size is an additional, in dependant risk factor and can be used in conjunction with any other method.  It reflects growing evidence that excess visceral fat – surrounding the abdominal organs – on its own increases the chance of heart disease or diabetes.

Research indicates that visceral fat (waist size) is more important in the disease process than subcutaneous fat which is just under the skin.(“love handles”, “pinchable inches”).  Abdominal fat cells appear to produce certain compounds that may influence cholesterol and glucose metabolism.  A waist size of 35 inches or more is deemed a risk for people who have a BMI over 25.

Calipers (Anthropometry, or Skin fold Measurements)

Using hand-held calipers that exert a standard pressure, the Skin fold thickness is measured at various body locations (3-7 test sites are common).  Then a calculation is used to derive a body fat percentage based on the sum of the measurements.  Different prediction equations are needed for children and specific ethnic groups (over 3500 equations have been validated).  This approach uses underwater weighing as a reference method.  The caliper method is based upon the assumption that the thickness of the subcutaneous fat (found just under the skin) reflects a constant proportion of the total body fat (contained in the body cavities), and that the sites selected for measurement represent the average thickness of the subcutaneous fat.

Skin fold measurements are made by grasping the skin and underlying tissue, shaking it to exclude any muscle and pinching it between the jaws of the caliper.  Duplicate readings are often made at each site to improve the accuracy and reproducibility of the measurements.  Often to save time in large population studies, a single Skin fold site measurement is made to reduce the time involved.  Such a test should be used only for a rough estimate of obesity.

Generally speaking, Skin fold measurements are easy to do, inexpensive and the method is portable.  Overall, results can be very subjective as precision ultimately depends on the skill of the technician and the site measured.  The quality of the calipers is also a factor; they should be accurately calibrated and have a constant specified pressure.  Inexpensive models sold for the home are usually less accurate than those used by an accredited caliper technician.  The more obese the subject, the more difficult to “pinch” the Skin fold correctly, requiring even more skill to obtain an accurate measurement.

The Dunk Tank (Hydrodensitometry, or Underwater Weighing)

This method measures whole body density by determining body volume.  There is a variety of equipment available to do underwater weighing ranging in sophistication from the standard stainless steel take with a chair or cot mounted on underwater scales, to a chair and scale suspended from a diving board over a pool or hot tub.

This technique first requires weighing a person outside the tank, then immersing them totally in water and weighing them again. The densities of bone and muscles are higher than water, and fat is less dense than water.  So a person with more bone and muscle will weigh more in water than a person with less bone and muscle, meaning they have a higher body density and lower percentage of body fat.

The volume of the body is calculated and the individual’s body density is determined by using standard formulas.  Then Body Fat Percentage is calculated from body density using standard equations (either Siri or Brozek).

The underlying assumption with this method is than densities of fat mass and fat-free mass are constant.  However, underwater weighing may not be the appropriate gold standard for everyone.  For example, athletes tend to have denser bones and muscles than non-athletes, which may lead to an underestimation of body fat percentage.  While the body fat of elderly patients suffering from osteoporosis may be overestimated.  To date, specific equations have not been developed to accommodate these different population groups.

An important consideration in this method is the amount of air left in a person’s lungs after breathing out.  This residual lung volume can be estimated or measured, but it is established that a direct measure is desirable and it should be taken in the tank whenever possible.  Another consideration is that the water in the tank must be completely still, there can be no wind or movement.

Although this method has long been considered the laboratory “gold standard”, many people find it difficult, cumbersome and uncomfortable, and others are afraid of total submersion or cannot expel all the air in their lungs.  Clinical studies often require subjects to be measured three to five times and an average taken of the results.

Bioelectrical Impedance Analysis (BIA)

Body impedance is measured when a small, safe electrical signal is passed through the body, carried by water and fluids.  Impedance is greatest in fat tissue, which contains only 10-20% water, while fat-free mass, which conations 70-75% water, allows the signal to pass much more easily. By using the impedance measurements along with a person’s height, weight and body type (gender, age, fitness level), it is possible to calculate the percentage of body fat, fat-free mass, hydration level, and other body composition values.  Conventional BIA normally uses underwater weighing as its method of reference.

Using BIA to estimate a person’s body fat assumes that the body is within normal hydration ranges.  When a person is dehydrated, the amount of fat tissue can be overestimated.  Factors that can affect hydration include not drinking enough fluids, drinking too much caffeine or alcohol, exercising or eating just before measuring, certain prescription drugs or diuretics, illness, or a woman’s menstrual cycle. Measuring under consistent conditions (proper hydration and same time of day) will yield best results with this method.

Because BIA can be affected by body hydration, many professionals may use this method as a means of tracking the hydration status of their patients.  This is especially important for athletes who are training or performing, as well as for the chronically ill.

In the traditional BIA method, a person lies on a cot and spot electrodes are placed on the hands or bare feet.  Electrolyte gel is applied first, and then a current of 50 kHz is introduced.  BIA has emerged as a promising technique because of its simplicity, low cost, high reproducibility and non-invasiveness.  BIA prediction equations can be either generalized or population-specific, allowing this method to be potentially very accurate.  Selecting the appropriate equation is important in determining the quality of the results.  To minimize variables caused by a person’s hydration level, measurements should always be taken under constant and controlled conditions.

For clinical purposes, scientists are developing a multi-frequency BIA method that may further improve the method’s ability to predict a person’s hydration level.  New segmental BIA equipment that uses more electrodes may lead to more precise measurements of specific parts of the body.

Tanita BIA

Tanita has developed a simplified version of BIA that uses leg-to-leg bioimpedance analysis.  In this system, two footpad electrodes (pressure contact) are incorporated to the platform of a precision electronic scale.  A person’s measurements are taken while in a standing position with the electrodes in contact with bare feet.  The body fat monitor/analyzer automatically measures weight and then impedance.  Computer software (a microprocessor) imbedded in the product uses the measured impedance, the subject’s gender, height, fitness level and in some cases age, (which have been pre-programmed), and the weight to determine body fat percentage based on equation formulas.  Tanita’s reference method is DEXA.

Through multiple regression analysis, Tanita has derived standard formulas to determine body fat percentage.  Tanita’s equations are generalized for standard adults, athletes and children.

The Tanita method has all the advantages of traditional BIA as well as greater ease of use, speed, and portability.  Professional versions of the product can be found in hospitals, health clubs and research labs and include computer printouts of comprehensive data such as BMI, fat percent, fat weight, total body water, fat-free mass, and BMR.  The concept has been adapted for use as an affordable home monitoring device.  Now ordinary people along with fitness enthusiasts and patients with health risks can measure body fat as part of a regular healthy lifestyle.  The same variables apply with regard to hydration levels, and measuring should be done under consistent conditions.

Note: this is what I use but mine is hand held. Kathie

Near-Infrared Interactance (NIR)

A fiber optic probe is connected to a digital analyzer that indirectly measures the tissue composition (fat and water) at various sites on the body.   This method is based on studies that show optical densities are linearly related to subcutaneous and total body fat.  The biceps is the most often used single site for estimating body fat using the NIR method.  The NIR light penetrates the tissues and is reflected off the bone back to the detector.  The NIR data is entered into a prediction equation with the person’s height, weight, frame size and level of activity to estimate the percent body fat.

This method has become popular outside of the laboratory because it is simple, fast, noninvasive and the equipment is relatively inexpensive.  However the amount of pressure applied to the fibre optic probe during measurement may affect the values of optical densities, and skin color and hydration level may be potential sources of error.  To date, studies conducted with this method have produced mixed results; a high degree of error has occurred with very lean and very obese people; and the validity of a single-site measurement at the biceps is questionable.  Numerous sources report that more research is needed to substantiate the validity, accuracy and applicability of this method.

Dual Emery X-ray Absorptiometry (DEXA)

A relatively new technology that is very accurate and precise, DEXA is based on a three-compartment model that divides the body into total body mineral, fat-free soft (lean) mass, and fat tissue mass.  This technique is based on the assumption that bone mineral content is directly proportional to the amount of photon energy absorbed by the bone being studied.

DEXA uses a whole body scanner that has two low-dose x-rays at different sources that read bone and soft tissue mass simultaneously.  The sources are mounted beneath a table with a detector overhead.  The scanner passes across a person’s reclining body with data collected at 0.5 cm intervals.  A scan takes between 10-20 minutes.  It is safe and non-invasive with little burden to the individual, although a person must lie still throughout the procedure.

DEXA is fast becoming the new “gold” standard” because it provides a higher degree of precision in only one measurement and has the ability to show exactly where fat is distributed throughout the body.  It is very reliable and its results extremely repeatable; in addition, the method is safe and presents little burden to the subject.  Although this method is not as accurate in measuring the extremely obese and the cost of equipment is high, DEXA is quickly moving from the laboratory setting into clinical studies.

Other Methods for Measuring Body Composition

Magnetic Resonance Imaging (MRI) – An x-ray based method in which a magnetic field “excites” water and fat molecules in the body, producing a measurable signal.  A person lies within the magnet as a computer scans the body.  High-quality images show the amount of fat and where it is distributed.

MRI takes about 30 minutes and is very safe as it uses no ionizing radiation, but use is limited due to the high cost of equipment and analysis.

Total Body Electrical Conductivity (TOBEC) – This method is based on lean tissue being a better conductor of electricity than fat.  A person lies in a cylinder that generates a very weak electromagnetic field. The strength of the field depends on the electrolytes found in the person’s body water.  In about 10 seconds, TOBEC makes 10 conductivity readings that estimate lean body mass.  Although very accurate, its use is limited due to the high cost of the equipment.

Computed Tomography (CT) – CT produces cross-sectional scans of the body.  An x-ray tube sends a beam of photons toward a detector.  As the beam rotates around a person, data is collected, stored, and applied to complex algorithms to build images that determine body composition.  CT is particularly useful in giving a ratio of intra-abdominal fat to extra-abdominal fat.  It is noninvasive, but potential is limited by exposure to radiation and high equipment cost.

BOD POD® (Air Displacement) – Based on the same principle as underwater weighing, the BOD POD uses computerized sensors to measure how much air is displaced while a person sits for 20 seconds in a capsule.  It uses a calculation to determine body density, then estimates body fat.  The equipment is very expensive and limited in availability.

*excerpted from the pamphlet “Understanding Body Fat Analysis”, produced by the Tanita Corporation of America, c1999

Answer from Edward R. Laskowski, M.D.

Mild to moderate physical activity is usually OK if you have a garden-variety cold and no fever. Exercise may even help you feel better by opening your nasal passages and temporarily relieving nasal congestion.

As a general guide for exercise and illness, consider this:

• Exercise is usually OK if your signs and symptoms are all “above the neck” — symptoms you may have with a common cold, such as runny nose, nasal congestion, sneezing or minor sore throat. Consider reducing the intensity and length of your workout, though, or you may feel worse. Instead of going for a run, take a walk, for example.
• Don’t exercise if your signs and symptoms are “below the neck” — such as chest congestion, hacking cough or upset stomach.
• Don’t exercise if you have a fever, fatigue or widespread muscle aches.

Let your body be your guide. If you have a cold and feel miserable, take a break. Scaling back or taking a few days off from exercise when you’re sick shouldn’t affect your performance. Resume your normal workout routine gradually as you begin to feel better. And check with your doctor if you aren’t sure if it’s OK to exercise.

Remember if you do choose to exercise when you’re sick, reduce the intensity and length of your workout. If you attempt to exercise at your normal intensity when you have more than a simple cold, you could risk more serious injury or illness.

Answer from Edward R. Laskowski, M.D.

Despite the claims, there is no convincing evidence that wearing toning shoes will make your legs more toned or cause you to burn extra calories.

Toning shoes are designed to simulate walking barefoot or walking on an uneven surface. Manufacturers say the unstable design of the shoes forces wearers to use their leg muscles more — which burns more calories and tones the muscles. However, an independent study by a nonprofit fitness organization found no evidence that wearing toning shoes leads to improved muscle tone or greater energy expenditure. In addition, there are no studies that prove that they improve balance or stability to a great degree.

If you like the way toning shoes look and find them comfortable and not too unstable, there’s probably no harm in trying a pair. And if you increase your activity as a result, you’ll benefit your overall health.

Ever hear the old adage that muscle weighs more than fat? Well the photo posted above proves it. Muscle on the body looks better too. Not only does it look better but it is so much better for the body.

Having more muscle mass on your body increases metabolism, increases bone density, decreases body fat percentage, and means that you will burn more calories around the clock.

The woman in the photograph has about 28% body fat in the photo where she weighs 136 pounds. In the photograph where she weighs 127 pounds she has about 36% body fat. That means that her body fat percentage is 36 percent fat to 64 percent muscle.

This goes to show you that you simply cannot rely on the scale when trying to lose weight. If you do that you will fight a losing battle – and that is NOT a play on words. If you are working out the right way and that means doing interval training and strength training you will gain muscle mass which is a good thing. At first you will gain weight and this tends to scare some people. This totally frightens my clients addicted to the scale. And this totally ticks me off.

If you are trying to lose weight, quit stepping on the scale. The best way to monitor your success is to see how your clothes fit. If you are working with a personal trainer have them check your body fat percentage and do measurements as well. I check my client’s measurements and body fat percentages every two weeks. I also weigh my clients but I inform them that they are likely to gain weight rather than lose at first as they are gaining muscle.

Here is a chart of healthy recommended Body Fat Ranges, Based on Gallagher et al., American Journal Clinical Nutrition. Vol. 72, September 2000:

Female Aged 20-39 Low: Below 21.0%; Normal: 21.0-32.9%; High: 33.0-38.9%; Very High: Greater than 39.0%

Female Aged 40-59 Low: Below 23.0%; Normal: 23.0-33.9%; High:34.0-39.9%; Very High: Greater than 40.0%

Female Aged 60-79+ Low: Below 24.0%; Normal: 24.0-35.9%; High: 36.0-41.9%; Very High: Greater than 42%

Male Aged 20-39 Low: Below 8.0%; Normal: 8.0-19.9%; High: 20.0-24.9%; Very High: Greater than 25.0%

Male Aged 40-59 Low: Below 11.0%; Normal: 11.0-21.9%; High: 22.0%-27.9%; Very High: 28.0%

Male Aged 60-79+ Low: Below 13%; Normal: 13.0-24.9%; High: 25.0-29.9%; Very High: 30.0%

Here are some other blog posts that might interest you:

What the Chicken Leg Will Teach you About Muscle

What to do about cellulite

Interval Training the cardio you must do

Body Fat Percentage What is it to you?

At Body Designer Fitness Studio I take my clients body fat percentage using a device by Omron called a Fat Loss Monitor. This is a neat device and beats the heck out of the skin calipers we trainers use because that is a complicated mathematical process and we all know how good I am not at math. Thanks Dad for hording all those genes!

This little device may be neat and easy but it is not always acurate. Results from portable body fat analyzers can vary depending on many factors, including the quality of the device to how hydrated you are when the measurement is taken. You cannot always rely on these devices.

If you’re concerned about your body fat percentage, skip the body fat analyzers and ask your doctor about more accurate measurement techniques. Depending on the circumstances, options may include:

• Dual energy X-ray absorptiometry (DXA). This is a specialized X-ray exam that provides detailed information about the ratio between fat, muscle and bones in specific parts of the body.
• Air displacement plethysmography. With this technique, you’re enclosed in a computerized, egg-shaped chamber (Bod Pod, others). The device measures your weight and volume to determine your body density, then uses these figures to calculate your percentage of body fat.
• Underwater weighing. During underwater weighing, also known as hydrodensitometry, you’re seated on a special chair and submerged under water. Your underwater weight or body density is then used to calculate your percentage of body fat.

Keep in mind that specific body fat measurement techniques can be expensive and may not be available in all locations. Underwater weighing, for example, may be available only in specialized research facilities.

Happy Training – Kathie

Dr. Virend Somers, is a Cardiologist from the Mayo Clinic, who is lead author of the report in the July 29, 2008 issue of the Journal of the American College of Cardiology. Most heart attacks occur in the morning, generally between 6am and noon. According to Dr. Somers, having one during the night, when the heart should be most at rest, means that something unusual happened. Somers and his colleagues have been working for a decade to show that sleep apnea is to blame.

1. If you take an aspirin or a baby aspirin once a day, take it at night. The reason: Aspirin has a 24-hour “half-life”; therefore, if most heart attacks happen in the wee hours of the morning, the Aspirin would be strongest in your system.

2. FYI, Aspirin lasts a really long time in your medicine chest (when it gets old, it smells like vinegar). Now there is something that we can do to help ourselves – nice to know. Bayer is making crystal aspirin to dissolve instantly on the tongue. They work much faster than the tablets.

Why keep Aspirin by your bedside?

It’s about Heart Attacks – There are other symptoms of a heart attack, besides the pain on the left arm. One must also be aware of an intense pain on the chin, as well as nausea and lots of sweating; however, these symptoms may also occur less frequently.

Note: There may be NO pain in the chest during a heart attack. The majority of people (about 60%) who had a heart attack during their sleep did not wake up. However, if it occurs, the chest pain may wake you up from your deep sleep. If that happens, immediately dissolve two aspirins in your mouth and swallow them with a bit of water.

Afterwards: – Call 911. – Phone a neighbor or a family member who lives very close by. Say “heart attack!” Tell them that you have taken 2 Aspirins. Take a seat on a chair or sofa near the front door, and wait for their arrival and …DO NOT LIE DOWN!

December 26 is historically one of the most dangerous days of the year for people vulnerable to cardiac problems, including heart attacks, arrhythmias, and heart failure.

And many of these so-called Merry Christmas coronaries will hit people who didn’t even realize they were at risk when they unwrapped their gifts the day before.

But the holiday season isn’t good for heart health to begin with. A 2004 study by researchers at the University of California, San Diego and Tufts University found that heart-related deaths increase by nearly 5% during the holidays, perhaps because patients delay seeking treatment for heart problems or because hospital staffing patterns change.

But anecdotally, doctors say that their ERs stay quiet on Christmas Day itself. Then, come December 26, they see a surge of cardiac traffic. A 2008 study found that daily visits to hospitals for heart failure increased by 33% during the four days after Christmas.

“This time of year is notorious for heart attacks, heart failures, and arrhythmias,” says Samin Sharma, MD, director of interventional cardiology at Mount Sinai Medical Center in New York. Here’s how to steer clear of the hospital.

Keep your ticker ticking It’s easy to knock back several glasses of wine when you’re sitting around the holiday table for long stretches of time, especially if you tell yourself that wine is good for your heart.

But more than one alcoholic drink can have consequences: Excessive drinking can trigger atrial fibrillation, a form of irregular heartbeat. If it persists, atrial fibrillation ups your odds of suffering a stroke.

“There are huge campaigns not to drink and drive during the holidays, but no one talks about the heart dangers,” says Dr. Sharma.

Extra money woes coupled with an already stressful holiday season can also be a setup for overindulgence.

“People don’t have as much money, but they still need to spend,” says Gerald Fletcher, MD, a cardiologist at the Mayo Clinic in Rochester, Minn. “They’re cutting back, but they’re worried about the credit card bill on the way. With all this in mind, people might be drinking more than ever.”

Normally, a holiday heart arrhythmia isn’t fatal, and in fact it usually fades on its own. Some of the symptoms are the same as a hangover — nausea, weakness, and a pale face — and your heart should be back to normal in 24 hours. But if it isn’t, you may need to see a doctor for medication or electrical cardioversion, which will stabilize your heart beat.

Every year, cardiologists see a spike in heart attacks once the weather starts to turn. When temperatures drop, blood vessels tend to constrict, raising blood pressure. You may want to think twice before you decide to shovel your stoop or take a postprandial hike in bitter weather, as strenuous physical activity can leave you clutching your chest.

But cold weather isn’t the only culprit. Come Christmas Day, many people confuse the signs of a heart attack — like shortness of breath or chest pains — with indigestion from a big dinner. And while you may be apt to play it safe on any other day, hauling yourself down to the hospital may seem like too much of a hassle on a big holiday.

Instead, many people ignore the telltale signs of a heart attack until they wake up on the 26th, still feeling that discomfort. But by then it may be too late.

“If you’re having a heart attack, studies show that you can’t wait longer than 12 hours to be treated,” says Dr. Sharma.

So if you wait until December 26, you may be playing with your fate.

Listen to your body over the long holiday haul and don’t dismiss any discomfort as a by-product of overindulgence. Keep an eye on any friends or family members who have had a heart attack in the past.

Patients with heart failure who are following a low-sodium diet need to exercise extra caution this Christmas. Experts say that these people may choose not to live within their everyday rules, opting to partake in holiday overindulgences instead. Heavy meals, too much salt, and excess alcohol can all exacerbate heart failure.

“Doctors need to make a point of telling their patients not to overindulge,” says Dr. Sharma. “Ultimately, though, it’s the patients who are going to decide what to do.”

But everyone, not just heart patients, can benefit from watching what they eat.

“We need to try to stay healthy through the holidays, not wait until January 1,” says Dr. Fletcher. “You can’t keep your resolution if you don’t live through the holidays.”

Read this post about how aspirin can help you prevent a heart attack.

Article from cnn.com

Behavior experts say that it takes about 21 days to form a new habit, and many people try to create (or break) habits at the start of each year. With the right attitude and focus, you can stick to your New Year’s resolutions and achieve long-term success. Here are a few tips to help you do exactly that.

1. If you haven’t settled on your top goals for the year do so now. Writing down your goals (in specific terms) means you’re more likely to achieve them.

2. Are your goals specific and positive? Rather than vowing “to exercise” for example, re-word each goal so that it is clear and measurable. Post your written goals in places where you’ll see them often. These reminders will help you stay focused and on track.

3. Make a realistic timeline to stay on track. Deadlines turn wishes into goals. Give yourself adequate time to complete each action step and choose a date when you hope to accomplish your overall goal.

4. Enlist a diverse support system instead of just one buddy. These people should be encouraging or knowledgeable in helpful ways.

5. Start a journal. This can be a simple notebook or a computer document. Use it to track your progress, record your successes and learn from your mistakes.

6. Do NOT expect perfection. You will mess up, make mistakes, and forget along the way. The key is persistence and a willingness to learn from your mistakes. Focus on what you have done right instead of dwelling on the negative.

7. Practice saying and thinking and writing positive things about yourself. Develop a Plan B. Work, travel, or kids will disrupt your routine, so create alternatives: walk during lunch, choose healthy fast food, or wake up earlier. Doing something is always better than nothing.

8. Take advantage of technology. Sign up for motivational emails or text messages, set reminders on your computer or have a friend call you and check in on you. These little things will keep you focused no matter where you are.

9. Reward yourself for each milestone you reach, plan something fun. Rather than using food or skipping a workout to celebrate, stay on track with new clothes, a massage, movie tickets, or a day off work.

10. Get the right tools. Sticking to your goals may require some supplies, like good shoes to exercise or a stability ball at home to enhance your core workouts.

11.  Add variety! To prevent boredom try new things. Enroll in an exercise class or take your exercise program to the pool. Anything that keeps you excited. Get back on track. Slipups are normal and they don’t mean failure. Instead of beating yourself up for your mistakes, tell yourself that one error does not mean much. Don’t wait until tomorrow, next week or next month to get back on track. Put your mistake in the past and move forward.

12. If you fall off the wagon there is always the Healthy Monday Campaign. You can follow that every Monday so instead of making yearly resolutions make Monday Resolutions. It’s easier that way!!

Be sure to stay on your fitness track by following Kathie’s Fitness Blog. Happy New Year and may it be a prosperous and healthy year for you and yours!!

Heart Rate Monitors are a must when doing cardiovascular exercise. It is imperative for your health to check your heart rate and keep an eye on it. What is your heart rate supposed to be? The calculation for maximum heart rate is as follows: bpm = beats per minute

220bpm – your age = maximum heart rate

Technically your heart rate should never get over this number. But if it gets close and/or over you should not just stop your exercise. You should slow down, take a couple of deep breaths amongst those shallow breaths. Your heart rate will come down. The key here is NOT TO STOP! You can have a serious condition if you just stop exercise at this time.

For great articles and more information about heart rate please read the following blog posts. Also be sure to shop the links below for your own heart rate monitor. I even found one under $15.  A heart rate monitor is a great thing to have handy for healthy exercise!!

5 Heart Rate Zones

Determine Optimum Cardio Exercise

Interval Training, The Cardio You Must Do