Email this page
Print this pageFitness Critiques
(page 1 of 6)
Justin Gabossi has worked as a fitness trainer and wellness coach for five years, and has been studying and applying fitness and nutrition principles for more than 10 years. His clients include professional athletes, athletic teams, individual competitors, and folks of all ages. He was kind enough to provide some insight on the workouts of a few folks we recently found working out at Ozark Fitness Center. If you would like to work with Justin, contact him at 417-849-1516 or jgabossi@gmail.com.
Click through to the end for a lot more about fitness and nutrition from Justin
 |
Cybil Louderbaugh, Sales Rep/U.S. Foods
Regimen:
• Works out three to four times a week
• At least 30 minutes of cardio each time, (elliptical, treadmill, stairstepper)
• One one-hour cardio class per week
• Lifting (free weights) twice per week
Main Goal: Tone, staying healthy in general
Justin’s advice:
I have three words for Cybil: Target heart rate. She has a good consistent fitness regimen and is well on her way to long-term wellness. One of the best ways to get the most out of any cardio workout is to stay in your “zone,” also known as your target heart rate, for the duration of the workout.
How does one find their “zone?” The formula is fairly simple. First, find your maximum heart rate by subtracting your age from 220. For example, if a person is 40 years old, their maximum heart rate is 180. Next, take your resting heart rate by counting your heartbeats for one minute. This is most accurate first thing in the morning or close to bedtime. Let’s say that this particular 40-year-old has a resting heart rate of 75. Now subtract your resting heart rate from your maximum heart rate: 180-75 = 105 = your heart rate reserve. Multiply your Heart Rate Reserve of 105 times 85 percent and then add your resting heart rate: 105 (Heart Rate Reserve) ∗ .85 = 89.25 + 75(Resting Heart Rate) = 164.25 or 164. This represents the upper end of your Target Heart Rate Zone. Now multiply your Heart Rate Reserve of 105 by 50% and add your resting heart rate (105 *.5 = 52.5 + 75 = 127.5 or 127) and you have the lower end of your Target Heart Rate Zone. Therefore, the Target Heart Rate Zone for our 40-year-old example subject is 127-164 beats per minute. The ultimate goal is to workout in the upper part of that zone for 75-80% of your total workout.
