So for my age (50), using the simple 220 minus age calculation, that gives me a maximum heart rate of 170.  To train at 75% of my maximum heart rate would give me a heart rate of 127.5. 

Tonight, I strapped on my heart rate monitor and walked to the end of the driveway (it’s kind of long) just to get a feel for how it worked and what my heart rate would be with such an easy task.  My heart rate was up to 122 according to the heart rate monitor.  I know when I’m on the Gazelle in the morning that my heart is pumping much harder than it was when I walked down the driveway. 

I know I am horribly out of shape, but if I was at 122 just walking down the driveway, then my heart rate has been much higher when I’m on the Gazelle.  Not only does that concern me, but it brings me to my questions.  If I am at a heart rate of 127, then I won’t even be breaking a sweat on the Gazelle.  I’ve worked my way up to 40 minutes and I guarantee that 20 of those minutes have been at a heart rate much higher than 122.  Do I work at a pace that keeps my heart rate around 127 even though I am not even breaking a sweat?  If so, as I get into better shape, will it become a matter of it taking more and more for me to reach 75% of my maximum heart rate?  I’m very confused. 

Thanks so much for your help.

I have been working out consistently for a couple of weeks now and I have a question about rest days.  I do strength training 6 days a week alternating legs/core and arms/back with a day off each week for rest.  Do I need a day off from cardio as well?

Thanks,

Jay

I’m curious to find out if anyone out there in MTM land has cooked with STEVIA. I know the sweetness factor is very different from sugar, or even splenda… your comments welcome.

BTW - Hungry girl has a great recipe out there in her latest newsletter for a lower calorie Margarita. Yum… happy Cinco De Mayo!

Cheers,
~ Josette ~

Is there a school or something that one would have to attend or some kind of instructor lead course certification? I know I would need some serious training before-hand but I really think this is what I need to do to live a fullfilling life and be truly happy.

Any info would be great! I live in the Philadelphia area if that helps

Edit:: Looking into Yoga Instructor or a personal trainer...some of the stuff I found on google points to the yoga thing being more of a long-term goal

So I just signed up for a Free Trial the other day and I’ve been listening to the archives and in MTM Show #194 there was mention of a tracking system for weight through iGoogle I think it was.

A site I have found is called traineo - http://www.traineo.com

I think it’s still relatively new, but I think it might be an interesting tool for people to use to check your weight, log workouts and diet etc.

It also allows you to add people as motivators, and a whole bunch of other features which I would write about but I am at work so I probably shouldn’t even be on here haha.

Let me know if you sign up I’d love to join other MTM members on it!

The typical rebound mini-trampoline is about 3’ in diameter and 9” high. It is safe, easy to use, and effective. Research has led some scientists to conclude that jumping on a mini-trampoline is possibly the most effective exercise yet devised by man, especially because of the effect rebounding has on the lymph in the body. Most importantly, rebounding is FUN, so we stick to it! Have you ever noticed how children naturally enjoy jumping on a bed? Just as the astronauts experience while floating in space, your body is in a state of weightlessness at the top of the bounce. 

The mini-trampoline subjects the body to gravitational pulls ranging from zero at the top of each bounce to 2 - 3 times the force of gravity at the bottom, depending on how high the person is rebounding. Unlike jogging on hard surfaces which puts extreme stress on certain joints such as the ankles and knees eventually damaging them, rebounding affects every joint and cell in the body equally. Plus, there are no cars, dogs, and bad weather to worry about.

Rebounding may be used effectively in conjunction with niacin use to help detoxify fatty tissues.

Mini-Trampoline Exercise Good For Lymphatic System
The human body needs to move. The lymph system bathes every cell, carrying nutrients to the cell and waste products away. Contrary to blood which is pumped by the heart, the lymph is totally dependent on physical exercise to move. Without adequate movement, the cells are left stewing in their own waste products and starving for nutrients, a situation which contributes to arthritis, cancer and other degenerative diseases as well as aging. Vigorous exercise such as rebounding is reported to increase lymph flow by 15 to 30 times.

The lymph fluid moves through channels called “vessels” that are filled with one way valves, so the lymph always moves in the same direction. The main lymph vessels run up the legs, up the arms and up the torso. This is why the vertical up and down movement of rebounding is so effective to pump the lymph. 

Restrictive clothing prevents the flow of both blood and lymph. Wearing a bra to prevent sagging breasts actually weakens the muscles and connective tissue which helps to create sagging breasts. The free movement of the breasts during walking and exercise helps to pump the lymph through the breast tissue.

Hours in a Bra Per Day*
Chance of Breast Cancer*
24 75.00% (3 out of 4)
>12 (but not while sleeping) 14.28% (1 out of 7)
<12 00.66%(1 out of 152)
0 (or rarely) 00.60% (1 out of 168)

*Singer and Grismaijer, 1995.

Rebounding For Detoxification And Immune System Benefits
The rebounding motion stimulates all internal organs, moves the cerebral-spinal fluid, and is beneficial for the intestines. Many immune cells such as T-lymphocytes and macrophages are self-propelled through amebic action. These cells contain molecules identical to those in muscle tissue. All cells in the body become stronger in response to the increased “G force” during rebounding, and this cellular exercise results in the self-propelled immune cells being up to 5 times more active. These immune cells are responsible for eating viruses, bacteria and even cancer cells, so it is good that they be active. Jumping on a mini-trampoline directly strengthens the immune system, so it’s a big deal! 

When the outer coating of cancer cells has been dissolved by the enzymes trypsin and chymotrypsin, the immune cells attack the cancer cells. Therefore, supplementing one’s healing diet with enzymes, combined with rebound exercise are a useful way to combat cancer.

The mini-trampoline and safety
Everyone should start with the gentle “health bounce” which means your feet remain IN CONTACT with the mat while the body moves up and down. The health bounce is sufficient to obtain all the benefits of rebounding while gently strengthening the entire body. The health bounce can be done while talking on the phone, listening to podcasts on your ipod or watching TV. It is recommended that you do your rebounding with bare feet so you do not slip. 

Adults can start with 5 minutes of rebounding and increase their time as their fitness level improves. Seniors can start with 2 minutes several times per day, with at least 30 minutes between rebounding sessions. It’s necessary for older people to start gradually in order to give the connective tissue holding the internal organs in place time to strengthen. This prevents the possibility of “prolapsed organs” - the only contraindication to rebounding reported in the medical literature. Therefore increase your rebounding time gradually.

Inactive seniors find that gently jumping on a mini-trampoline gives them renewed vigor and zest for life. Hyperactive children are reported to calm down after a few days of rebounding. Rebounding is for everyone and people can use the rebound mini-trampoline whenever they have a few minutes during the day.

The Many Benefits of Rebounding
Rebounding benefits the body in numerous ways
Rebounding is an exercise that reduces your body fat - which is highly beneficial for diabetes and a host of other diseases, provides an aerobic effect for your heart, and gives your body energy when it’s tired. I jump on my mini-trampoline when I NEED energy, not just when I HAVE energy!

You can easily jump on your mini-trampoline in your living room, your office, or in your backyard. The traveler may wish to carry a portable rebounder around so they can rebound in their hotel room. Rebounding is the most convenient form of exercise around.

Daily rebounding offers numerous specific health benefits:
It increases the capacity for breathing.
It circulates more oxygen to the tissues.
It helps combat depression.
It helps normalize your blood pressure.
It helps prevent cardiovascular disease.
It increases the activity of the red bone marrow in the production of red blood cells.
It aids lymphatic circulation, as well as blood flow in the veins of the circulatory system.
It lowers elevated cholesterol and triglyceride levels.
It stimulates the metabolism, thereby reducing the likelihood of obesity.
It tones up the glandular system, especially the thyroid to increase its output.
It improves coordination throughout the body.
It promotes increased muscle fiber tone.
It offers relief from neck and back pains, headaches, and other pain caused by lack of exercise.
It enhances digestion and elimination processes.
It allows for easier relaxation and sleep.
It results in a better mental performance, with sharper learning processes.
It relieves fatigue and menstrual discomfort for women.
It minimizes the number of colds, allergies, digestive disturbances, and abdominal problems.
It tends to slow down aging. 

People who jump on a mini-trampoline a few times a day for a minimum of 10 minutes each time find they’re able to work longer, sleep better, and feel less tense. The effect is not just psychological, because the action of bouncing up and down against gravity is one of the most beneficial aerobic exercises ever developed.

Rebounding’s Oxygenating Effect
If you have a resting heart rate of less than 60 beats a minute, don’t smoke, don’t have chest pain, eat a healing diet, and engage in rebounding for 40 minutes or more daily, at least 5 days/week, theoretically it’s not likely that you’ll ever develop a heart problem if you have none now. Every day that you rebound for 40 minutes on a rebounder helps you to attain your heart rate target zone.
Jump