Some questions that were answered at our last Hope and Health event:
Q: Please review the calculation for your Maximum Heart Rate (MHR).
A: To determine the heart rate you should not exceed (your Maximum Heart Rate MHR), subtract you age from 220. If you are 50 years-old your MHR is 220-50 or 170. During exercise you should not exceed more that 40-50% of your MHR. In this case it would be 85 pulses/minute.
Q: If 1-lb of fat comes from 3500 calories and we exercise 2-hrs/day, we would only burn off 600 calories (300 calories each hour). To keep weight off can we eat more low calorie foods to help decrease the caloric intake?
A: Low fat and low calorie foods do not cut very many calories out of your diet. Eating wholesome foods (fruits, nuts, grains, etc) actually allow you to eat more and are better to eat when you are watching caloric intake.
Q: Is it better to eat small portions?
A: Small portions are sometimes not small portions especially when you are eating out. Fruits and vegetables portion size should equal 1-cup; protein portion serving size should equal 1/2 cup; other starches should be less than 1/2 cup; nuts would be 1/4 cup.
Theory and Practice
What are some ways to help motivate you to get more exercise, sunlight, and fresh air? (Answers from the audience)
1. Park your car on the far end of the parking lot from the building entrance.
2. Use the stairs instead of the elevator.
3. Get to work a few minutes early and use the onsite fitness room.
4. I walk in my neighborhood for 1 hour and walk around the inside or outside of the mall.
5. Dancing in front the mirror and while you cleaning.
6. Pace the floor while you are on your phone instead of sitting down.
7. Gardening and playing tennis.
Hope and Health: Wednesday June 11, 2014 6:30-8:00 at the Sligo Church, Takoma Park, Maryland – When Less is More
Register now and save your spot!