News

Use this section to provide a description of your blog.

September Is Healthy Aging® Month

As you know, we at HeartRateMonitorsUSA.com are all into getting you healthy and fit. That goes also for your overall well-being.  There is no reason as you grow a little older each year that you need to act like your getting older.  Below are some tips on how you can keep a positive outlook on those golden years and for those not yet pushing 40, you also can benefit from these tips as it never hurts to gain a little fore-knowledge on what is just around the corner, remember it’s going to happen to all of us.  Read on, read on….

Think it’s too late to “reinvent” yourself? Think again. According to Carolyn Worthington, editor-in-chief of Healthy Aging® Magazine, “it’s never too late to find a new career, a new sport, passion, or hobby.”

Worthington is the creator of September is Healthy Aging® Month, an annual health observance designed to focus national attention on the positive aspects of growing older. Now in its second decade, Worthington says September is Healthy Aging® Month provides inspiration and practical ideas for adults, ages 40 - 50-plus, to improve their physical, mental, social, and financial well-being.

This is a great opportunity for everyone that is starting to think about how things are going to be as they age. “Use September as the motivation to take stock of where you’ve been, what you really would like to do. Who says you have to do something related to what you studied in school? Who says, you can’t become an entrepreneur, start your own home business later in life, test your physical prowess, or do something wildly different from anything you’ve done before? Only that person you see in the mirror can hold you back!

10 Tips for Reinventing Yourself during “September Is Healthy Aging® Month”:

Do not act your age or at least what you think your current age should act like. What was your best year so far? 28? 30? Now? Picture yourself at that age and be it. Some people may say this is denial, but we say it’s positive thinking and goes a long way toward feeling better about yourself. (Tip:  Don’t keep looking in the mirror, Just FEEL IT!)

Be positive in your conversations and your actions every day, especially at work or talking about family issues. When you catch yourself complaining, check yourself right there and change the conversation to something positive. (Tip: Stop watching the police reports on the local news.)

Have negative friends who complain all of the time and constantly talk about how awful everything is? Drop them. As cruel as that may sound, distance yourself from people who do not have a positive outlook on life. They will only depress you and stop you from moving forward. Surround yourself with energetic, happy, positive people of all ages and you will be happier too. (Tip: Smile often. It’s contagious and wards off naysayers. Not only that, but it takes less effort to put on a smile than to have a frown on your face all day long!)

Walk like a vibrant, healthy person. Come on. You can probably do it. Analyze your gait. Do you walk slowly because you have just become lazy or, perhaps, have a fear of falling? (Tip: Make a conscious effort to take big strides, walk with your heel first, and wear comfortable shoes.)

Stand up straight! You can knock off the appearance of a few extra years with this trick your mother kept trying to tell you. Look at yourself in the mirror. Are you holding your stomach in, have your shoulders back, chin up? Check out how much better your neck looks! Fix your stance and practice it every day, all day until it is natural. You will look great and feel better. (Tip: Your waistline will look trimmer if you follow this advice.)  Why not start tracking just how much your walking now?  Try the new Fitbit Charge 2 Heart Rate & Activity Tracker from HeartRateMonitorsUSA.com   and give yourself the motivation you need to keep taking those steps not only today but every day.

How’s your smile? Research shows people who smile more often are happier. Your teeth are just as important to your good health as the rest of your body. Not only is it the first thing people notice, but good oral health is a gateway to your overall well-being. (Tip: Go to the dentist regularly and look into teeth whitening. Nothing says old more than yellowing teeth!)

Lonely? Stop brooding and complaining about having no friends or family. Do something about it now. Right this minute. Pick up the phone, landline, or cell and make a call to do one or more of the following: Volunteer your time, Take a class, Invite someone to meet you for lunch, brunch, dinner, or coffee. (Tip: Volunteer at the local public school to stay in touch with younger people and to keep current on trends, take a computer class or a tutorial session at your cell phone store to keep up with technology, choose a new person every week for your dining out.)

Start walking not only for your health but to see the neighbors. Have a dog? You’ll be amazed how the dog can be a conversation starter. (Tip: If you don’t have time for a dog, go to your local animal shelter and volunteer. You will be thrilled by the puppy love!) If you do have a dog, and they are great companions and you need to care about their health and the exercise they are getting just like you do yourself so why not get them their own pedometer.  That’s right we have a pedometer for dogs too, its called the Fitbark from Fitbit (https://www.heartratemonitorsusa.com/products/fitbark?variant=26511036806) This way, your keeping track not only of your own goals but with the data from your dog’s activity tracker you have an ongoing chart that you can give to your vet on it’s next appointment. How great is that?

Make this month the time to set up your annual physical and other health screenings. Go to the appointments and then, hopefully, you can stop worrying about ailments for a while. 

Take a Course: Improve your mind, research keeps telling us that to keep ourselves mentally sharp as well as keeping our bodies fit, we should challenge our minds as well.  Most local high schools promote evening classes for adults on a multitude of subjects. Everything to learning basic CSS to basic dog grooming tips and How to protect yourself.  Take advantage of these great classes and they are also a great way to get out and meet new people and develop a new circle of friends.

The above are just a few tips on how you can shake off that getting older feeling and embrace the world around you.  Keep active, go for a run or just a walk but the more you embrace a healthier, younger you the better you will feel for years to come!

Read more

As you know, we at HeartRateMonitorsUSA.com are all into getting you healthy and fit. That goes also for your overall well-being.  There is no reason as you grow a little older each year that you need to act like your getting older.  Below are some tips on how you can keep a positive outlook on those golden years and for those not yet pushing 40, you also can benefit from these tips as it never hurts to gain a little fore-knowledge on what is just around the corner, remember it’s going to happen to all of us.  Read on, read on….

Think it’s too late to “reinvent” yourself? Think again. According to Carolyn Worthington, editor-in-chief of Healthy Aging® Magazine, “it’s never too late to find a new career, a new sport, passion, or hobby.”

Worthington is the creator of September is Healthy Aging® Month, an annual health observance designed to focus national attention on the positive aspects of growing older. Now in its second decade, Worthington says September is Healthy Aging® Month provides inspiration and practical ideas for adults, ages 40 - 50-plus, to improve their physical, mental, social, and financial well-being.

This is a great opportunity for everyone that is starting to think about how things are going to be as they age. “Use September as the motivation to take stock of where you’ve been, what you really would like to do. Who says you have to do something related to what you studied in school? Who says, you can’t become an entrepreneur, start your own home business later in life, test your physical prowess, or do something wildly different from anything you’ve done before? Only that person you see in the mirror can hold you back!

10 Tips for Reinventing Yourself during “September Is Healthy Aging® Month”:

Do not act your age or at least what you think your current age should act like. What was your best year so far? 28? 30? Now? Picture yourself at that age and be it. Some people may say this is denial, but we say it’s positive thinking and goes a long way toward feeling better about yourself. (Tip:  Don’t keep looking in the mirror, Just FEEL IT!)

Be positive in your conversations and your actions every day, especially at work or talking about family issues. When you catch yourself complaining, check yourself right there and change the conversation to something positive. (Tip: Stop watching the police reports on the local news.)

Have negative friends who complain all of the time and constantly talk about how awful everything is? Drop them. As cruel as that may sound, distance yourself from people who do not have a positive outlook on life. They will only depress you and stop you from moving forward. Surround yourself with energetic, happy, positive people of all ages and you will be happier too. (Tip: Smile often. It’s contagious and wards off naysayers. Not only that, but it takes less effort to put on a smile than to have a frown on your face all day long!)

Walk like a vibrant, healthy person. Come on. You can probably do it. Analyze your gait. Do you walk slowly because you have just become lazy or, perhaps, have a fear of falling? (Tip: Make a conscious effort to take big strides, walk with your heel first, and wear comfortable shoes.)

Stand up straight! You can knock off the appearance of a few extra years with this trick your mother kept trying to tell you. Look at yourself in the mirror. Are you holding your stomach in, have your shoulders back, chin up? Check out how much better your neck looks! Fix your stance and practice it every day, all day until it is natural. You will look great and feel better. (Tip: Your waistline will look trimmer if you follow this advice.)  Why not start tracking just how much your walking now?  Try the new Fitbit Charge 2 Heart Rate & Activity Tracker from HeartRateMonitorsUSA.com   and give yourself the motivation you need to keep taking those steps not only today but every day.

How’s your smile? Research shows people who smile more often are happier. Your teeth are just as important to your good health as the rest of your body. Not only is it the first thing people notice, but good oral health is a gateway to your overall well-being. (Tip: Go to the dentist regularly and look into teeth whitening. Nothing says old more than yellowing teeth!)

Lonely? Stop brooding and complaining about having no friends or family. Do something about it now. Right this minute. Pick up the phone, landline, or cell and make a call to do one or more of the following: Volunteer your time, Take a class, Invite someone to meet you for lunch, brunch, dinner, or coffee. (Tip: Volunteer at the local public school to stay in touch with younger people and to keep current on trends, take a computer class or a tutorial session at your cell phone store to keep up with technology, choose a new person every week for your dining out.)

Start walking not only for your health but to see the neighbors. Have a dog? You’ll be amazed how the dog can be a conversation starter. (Tip: If you don’t have time for a dog, go to your local animal shelter and volunteer. You will be thrilled by the puppy love!) If you do have a dog, and they are great companions and you need to care about their health and the exercise they are getting just like you do yourself so why not get them their own pedometer.  That’s right we have a pedometer for dogs too, its called the Fitbark from Fitbit (https://www.heartratemonitorsusa.com/products/fitbark?variant=26511036806) This way, your keeping track not only of your own goals but with the data from your dog’s activity tracker you have an ongoing chart that you can give to your vet on it’s next appointment. How great is that?

Make this month the time to set up your annual physical and other health screenings. Go to the appointments and then, hopefully, you can stop worrying about ailments for a while. 

Take a Course: Improve your mind, research keeps telling us that to keep ourselves mentally sharp as well as keeping our bodies fit, we should challenge our minds as well.  Most local high schools promote evening classes for adults on a multitude of subjects. Everything to learning basic CSS to basic dog grooming tips and How to protect yourself.  Take advantage of these great classes and they are also a great way to get out and meet new people and develop a new circle of friends.

The above are just a few tips on how you can shake off that getting older feeling and embrace the world around you.  Keep active, go for a run or just a walk but the more you embrace a healthier, younger you the better you will feel for years to come!

Read more

Keeping Cool On Those Summer Bike Outings

High temperatures mean you have to be well prepared to deal with the heat. There’s sunburn to worry about, dehydration and, worst of all, sunstroke. These are potential headaches that come with the season, but there are things you can do to cope with them and still get out there and bike!
Here are some tips for staying cool and healthy if you’re bike touring in hot weather.

1 – Water, water, water
Think about how much you normally drink during the day and then add an extra 1-2 liters. Sip on your water supply during the day, rather than taking in a lot of water all at once. Doing this will help you stay well hydrated and that is a huge factor in coping with the heat. It will also help you not to get cramps while your biking. A great addition to your biking gear that does not take up much room or weight is the Avex Brazos Stainless Steel AutoSeal Water Bottle 24 oz. This Insulated stainless steel water bottle with a double wall, and vacuum insulation to keep your water cold for hours and eliminate external sweating. Whether you're or biking, hiking a desert trail or scaling a mountain, it has the capacity to quench your thirst!  It also has a spout shield to protect against dirt and an ergonomic clip-on handle that attaches to backpacks and other gear

Sometimes it’s hard to drink a lot of just plain water, so you can add some flavorings. We suggest adding a little iced tea powder, with a squeeze of lemon juice or about 20% orange juice to the mix. Clean your bottles well afterward to stop mold from growing in them. Having an insulated bottle to take along with you is a must in the hot weather. 

2 – Find A Water Tap And Get Soaked
While it may not be the most comfortable way to travel, you really won't mind being a little wet when the temperature climbs over 85 degress Cycling with a wet shirt is like instant air conditioning. When it’s really hot, you can stop at any water source you can find (streams are great, or water taps at places like cemeteries and gas stations) and soak your shirt in the water. Try soaking a bandana that you should have with you as a help in sunburn protection around your neck. It’s a little chilly putting the wet shirt back on, but it feels so good and keeps you really nice and cool for about 1/2 an hour. The bonus is that you also wash a bit of sweat out of your shirt, so it’s not so grungy after a long, hot day of riding.

3 – Pick Your Time Of Day
Start early, it really is the best time of day for getting physical and the coolness of the early morning can help you keep a positive attitude as miles fly by under your bike tires. Have a lunchtime siesta and finish your ride in the evening, after the sun starts to set. Riding through the midday heat is the surest way to fry your brain and body during a bike tour. If the temperatures are set to rise above 30°C, (that’s 86 degrees for you Fahrenheit people). Then you can start riding at first light and plan for a lunch break in about 2-3 hours.

4 – Carry Shade With You
A tarp comes in handy on hot days, of course, you want to rest in the shade when at all possible, but what if there isn’t any? Carry a tarp and you can create instant shade, just about anywhere. You can string your tarp between telephone poles and power pylons in sparsely populated areas, making the perfect spot to wait out the heat of the day. When you set up camp, a tarp can also protect your tent from UV damage. So any way you look at it, that tarp can go a long way to making your day better and a little cooler.

5 – Cover Up With Clothing
Look at people who live constantly in a hot climate and you’ll see they almost always cover up with long sleeves and trousers. Why? It’s the best way to protect your body. Wear longer clothing and you also use less sunscreen. As you know from articles hitting the news, some if not all sunscreens do not really measure up to what they say they will do. Aside from the cost and the fact it leaves a film on your skin, people sweat too much for the sunscreen to do its job properly and they never remember to re-apply it often enough during the day. Whether your biking, hiking or running, a good quality shirt that helps keep you dry and wicks away moisture is a good choice.  A high visibility top makes just good sense when your biking so that others can see you coming. The Proviz line of high visible clothing like the Proviz Reflect360 Men's High Visibility Running Jacket
The reflective detailing is designed to help you stand out when on the roads during hours of darkness or poor light.

By using long-sleeved shirts that cover your arms and 3/4 length trousers, you only have to worry about the sunscreen on your faces and small sections of our arms and legs. As long as you get lightweight clothing, it’s not as hot as you might imagine. Remember, cotton clothing is the best-recommended fabric for helping you stay cooler during the hot summer months.

6 – Use A Hydration Pack
A hydration pack is the kind of thing you’d expect to carry on a mountain hike, but it can be handy for bike riders, especially on hot days too, to keep your water or drink of your choice, nice and cold. The Camelbak MULE NV is our choice to carry. It has a narrow-gauge design and is stable for all-terrain action in any weather condition. The CamelBak M.U.L.E. NV Hydration Pack provides plenty of gear storage and water capacity to let you enjoy the riding the trails all day long

We hope the above tips and suggestions will help you to maintain your cycling adventures during the hot summer months.  And before we go, we want to remind you that to keep on track with where you're going this Summer, Fall, and yes even the Winter, on your extended bike rides, why not take along a Cycling Computer, like the Garmin Garmin Explorer 820  The Edge Explore 820 also keeps you connected to the rest of the world with smart notifications, live tracking, social media sharing and automatic uploads to Garmin Connect.  

So now that you have the tips, tricks, and tools to help you beat the summer heat, go ahead and put the pedal (Bike Pedal) to the trail and have some summer fun!

  

Read more

High temperatures mean you have to be well prepared to deal with the heat. There’s sunburn to worry about, dehydration and, worst of all, sunstroke. These are potential headaches that come with the season, but there are things you can do to cope with them and still get out there and bike!
Here are some tips for staying cool and healthy if you’re bike touring in hot weather.

1 – Water, water, water
Think about how much you normally drink during the day and then add an extra 1-2 liters. Sip on your water supply during the day, rather than taking in a lot of water all at once. Doing this will help you stay well hydrated and that is a huge factor in coping with the heat. It will also help you not to get cramps while your biking. A great addition to your biking gear that does not take up much room or weight is the Avex Brazos Stainless Steel AutoSeal Water Bottle 24 oz. This Insulated stainless steel water bottle with a double wall, and vacuum insulation to keep your water cold for hours and eliminate external sweating. Whether you're or biking, hiking a desert trail or scaling a mountain, it has the capacity to quench your thirst!  It also has a spout shield to protect against dirt and an ergonomic clip-on handle that attaches to backpacks and other gear

Sometimes it’s hard to drink a lot of just plain water, so you can add some flavorings. We suggest adding a little iced tea powder, with a squeeze of lemon juice or about 20% orange juice to the mix. Clean your bottles well afterward to stop mold from growing in them. Having an insulated bottle to take along with you is a must in the hot weather. 

2 – Find A Water Tap And Get Soaked
While it may not be the most comfortable way to travel, you really won't mind being a little wet when the temperature climbs over 85 degress Cycling with a wet shirt is like instant air conditioning. When it’s really hot, you can stop at any water source you can find (streams are great, or water taps at places like cemeteries and gas stations) and soak your shirt in the water. Try soaking a bandana that you should have with you as a help in sunburn protection around your neck. It’s a little chilly putting the wet shirt back on, but it feels so good and keeps you really nice and cool for about 1/2 an hour. The bonus is that you also wash a bit of sweat out of your shirt, so it’s not so grungy after a long, hot day of riding.

3 – Pick Your Time Of Day
Start early, it really is the best time of day for getting physical and the coolness of the early morning can help you keep a positive attitude as miles fly by under your bike tires. Have a lunchtime siesta and finish your ride in the evening, after the sun starts to set. Riding through the midday heat is the surest way to fry your brain and body during a bike tour. If the temperatures are set to rise above 30°C, (that’s 86 degrees for you Fahrenheit people). Then you can start riding at first light and plan for a lunch break in about 2-3 hours.

4 – Carry Shade With You
A tarp comes in handy on hot days, of course, you want to rest in the shade when at all possible, but what if there isn’t any? Carry a tarp and you can create instant shade, just about anywhere. You can string your tarp between telephone poles and power pylons in sparsely populated areas, making the perfect spot to wait out the heat of the day. When you set up camp, a tarp can also protect your tent from UV damage. So any way you look at it, that tarp can go a long way to making your day better and a little cooler.

5 – Cover Up With Clothing
Look at people who live constantly in a hot climate and you’ll see they almost always cover up with long sleeves and trousers. Why? It’s the best way to protect your body. Wear longer clothing and you also use less sunscreen. As you know from articles hitting the news, some if not all sunscreens do not really measure up to what they say they will do. Aside from the cost and the fact it leaves a film on your skin, people sweat too much for the sunscreen to do its job properly and they never remember to re-apply it often enough during the day. Whether your biking, hiking or running, a good quality shirt that helps keep you dry and wicks away moisture is a good choice.  A high visibility top makes just good sense when your biking so that others can see you coming. The Proviz line of high visible clothing like the Proviz Reflect360 Men's High Visibility Running Jacket
The reflective detailing is designed to help you stand out when on the roads during hours of darkness or poor light.

By using long-sleeved shirts that cover your arms and 3/4 length trousers, you only have to worry about the sunscreen on your faces and small sections of our arms and legs. As long as you get lightweight clothing, it’s not as hot as you might imagine. Remember, cotton clothing is the best-recommended fabric for helping you stay cooler during the hot summer months.

6 – Use A Hydration Pack
A hydration pack is the kind of thing you’d expect to carry on a mountain hike, but it can be handy for bike riders, especially on hot days too, to keep your water or drink of your choice, nice and cold. The Camelbak MULE NV is our choice to carry. It has a narrow-gauge design and is stable for all-terrain action in any weather condition. The CamelBak M.U.L.E. NV Hydration Pack provides plenty of gear storage and water capacity to let you enjoy the riding the trails all day long

We hope the above tips and suggestions will help you to maintain your cycling adventures during the hot summer months.  And before we go, we want to remind you that to keep on track with where you're going this Summer, Fall, and yes even the Winter, on your extended bike rides, why not take along a Cycling Computer, like the Garmin Garmin Explorer 820  The Edge Explore 820 also keeps you connected to the rest of the world with smart notifications, live tracking, social media sharing and automatic uploads to Garmin Connect.  

So now that you have the tips, tricks, and tools to help you beat the summer heat, go ahead and put the pedal (Bike Pedal) to the trail and have some summer fun!

  

Read more

Sports Drinks vs. Water: When It’s Best To Use Each

Most runners have repeatedly heard that advice that they must drink more fluids as the hot summer months are on us. Well, it’s not rocket science, who doesn’t drink when it’s hot?
Instead of boring you with yet another “news flash” article about how you need to drink more when it’s hot, let’s look into some of the specifics of summer hydration – when you should be drinking water versus when you should be drinking sports drinks (or an electrolyte beverage) and how to calculate exactly how much fluid you need on any given training run.
This post is about hydration and drinking protocols during training, not during a marathon race or while you’re practicing your marathon nutrition strategy. During marathons or fueling for marathon-specific long runs, refueling is important and another topic entirely.

Fluid absorption rate
First, it’s important you understand how sugar and electrolytes impact your fluid absorption rates. The speed at which water, electrolytes, and sugars can be absorbed into the bloodstream is one of the main determinants of what type of beverage you should choose when trying to stay hydrated.

The absorption of fluids into the body is largely dependent upon two factors: (1) the rate at which it is absorbed through the walls of the small intestine; and (2) the speed at which it is emptied from the stomach. Both of these factors are controlled by the composition of a liquid in terms of its carbohydrate (sugar), and electrolyte concentrations.

As a general rule, the higher the carbohydrate content of your beverage, the slower the absorption rate will be. Consequently, trying to maintain proper hydration and balanced electrolyte levels during a run with sugary sports drinks is difficult. On the other hand, plain water passes through the body too quickly and without providing the necessary sugar to spark the insulin response and ignite the recovery process.

Therefore, your choice for hydration will depend on whether your primary aim is rehydration (keeping the body cool and maintaining fluid balance) or the replenishment of energy (sugar and electrolyte stores).

What is best to drink before and during running?
Most sports drinks on the market are what sports scientists call isotonic, which means they contain a carbohydrate solution that is at 6-8% concentration. These drinks are in the middle of the spectrum in terms of absorption rate, with water being the most readily absorbed (hypotonic) and something like fruit juice, being greater than 8% sugar concentration (hypertonic) being the least absorbable. Because the sugar concentration of most sports drinks is higher than that of most body fluid they are not readily absorbed into the blood stream and are thus not optimal for hydration.

Before and during your run, rehydration should be your main priority. When training in warm conditions, rehydration will allow you to maintain fluid balance and stay cool. Accordingly, your best choice before and during your run would be water, a heavily diluted sports beverage, or water with electrolyte tablets. The best option that we recommend is using an energy tablet packed full of electrolytes like the Nuun All Day Energy Tablet. The great thing about these tablets is that they are sugar-free so they won’t slow down the absorption process, thus your getting hydrated with the things you need to keep you going or to help you replenish after your run.
By drinking water alone, diluting your sports drink, or using electrolyte substitutes, you provide your body with the best combination of electrolyte replacement and immediate absorption. Likewise, electrolytes, especially sodium and potassium, reduce urine output, speed the rate at which fluids empty the stomach, promote absorption from the small intestine, and encourage fluid retention.

Furthermore, not only do you want to shy away from consuming unnecessary amounts of simple sugar when you can avoid it, research shows that when a runner consumes high-glycemic (Gl) foods, like high-sugar sports drinks or energy bars, an hour before a run, he or she may become fatigued more quickly. You have your high and then you get hit with the lows when the sugar intake wears off.

What to drink after running
After you are finished working out, water or a diluted sports drink is not the best choice for your recovery needs. Water and diluted drinks do not contain enough of the sugars and electrolytes that your body needs in order to bring itself back into balance.
In addition, because water or highly diluted drinks are rapidly absorbed into the bloodstream, consuming high quantities results in a rise in plasma volume (in non-technical terms, this means your body is oversaturated with water). This rapid absorption leads to a further imbalance of electrolytes and frequent bathroom stops, which will only increase fluid loss and decrease your desire to drink.

Your best choice post workout is a drink that contains a fair amount of sugars, electrolytes and possibly some protein. Again, the Nuun Sugar-Free, Electrolyte Tablets can be your go-to source of replenishing just what your body needs. Scientific literature has consistently shown that drinking a beverage that contains a 4 to 1 ratio of carbohydrates to protein is optimal for recovery. Therefore, at the very least, you should be drinking a sports drink after you exercise to help ignite the recovery process.
It’s always a good practice to take your fluid of choice with you in an insulated bottle or thermos like the Avex Brazos Autoseal Water Bottle 25oz Easy to transport with a convenient clip-on handle that attaches to gym bags, backpacks, and gear. This Avex bottle will not only keep your drink cold but will ensure pure hydration satisfaction. Whether you're hiking, or working out

Calculating your sweat loss for optimal hydration
When it comes to losing and rehydrating and replenishing electrolytes every runner is different. Some runners are “salty sweaters” and some people sweat very little. The most efficient way to rehydrate properly is to put back exactly how much fluid you’ve lost while running. This will help you avoid an upset stomach from drinking too much, becoming a victim of hypernatremia, or not drinking enough and becoming dehydrated.
Unfortunately, most generalized advice doesn’t cut it when it comes to how much you need to rehydrate: some say drink to thirst, which may not keep up with your own body’s sweat loss rate if you’re a heavy sweater; or 8-10oz per hour, which doesn’t factor in temperature, humidity, or environmental factors.

This makes rehydrating properly sound daunting, but calculating your exact fluid loss in any given temperature and humidity is actually quite easy if you use a sweat loss calculator and create a reference chart. All you need to input is your weight before and after each run, any fluid taken or lost through going to the bathroom, and the distance/time you ran. The calculator will do the hard work for you.
So keep the above tips in mind and get all the fluids you need to train right and cool down right.

Read more

Most runners have repeatedly heard that advice that they must drink more fluids as the hot summer months are on us. Well, it’s not rocket science, who doesn’t drink when it’s hot?
Instead of boring you with yet another “news flash” article about how you need to drink more when it’s hot, let’s look into some of the specifics of summer hydration – when you should be drinking water versus when you should be drinking sports drinks (or an electrolyte beverage) and how to calculate exactly how much fluid you need on any given training run.
This post is about hydration and drinking protocols during training, not during a marathon race or while you’re practicing your marathon nutrition strategy. During marathons or fueling for marathon-specific long runs, refueling is important and another topic entirely.

Fluid absorption rate
First, it’s important you understand how sugar and electrolytes impact your fluid absorption rates. The speed at which water, electrolytes, and sugars can be absorbed into the bloodstream is one of the main determinants of what type of beverage you should choose when trying to stay hydrated.

The absorption of fluids into the body is largely dependent upon two factors: (1) the rate at which it is absorbed through the walls of the small intestine; and (2) the speed at which it is emptied from the stomach. Both of these factors are controlled by the composition of a liquid in terms of its carbohydrate (sugar), and electrolyte concentrations.

As a general rule, the higher the carbohydrate content of your beverage, the slower the absorption rate will be. Consequently, trying to maintain proper hydration and balanced electrolyte levels during a run with sugary sports drinks is difficult. On the other hand, plain water passes through the body too quickly and without providing the necessary sugar to spark the insulin response and ignite the recovery process.

Therefore, your choice for hydration will depend on whether your primary aim is rehydration (keeping the body cool and maintaining fluid balance) or the replenishment of energy (sugar and electrolyte stores).

What is best to drink before and during running?
Most sports drinks on the market are what sports scientists call isotonic, which means they contain a carbohydrate solution that is at 6-8% concentration. These drinks are in the middle of the spectrum in terms of absorption rate, with water being the most readily absorbed (hypotonic) and something like fruit juice, being greater than 8% sugar concentration (hypertonic) being the least absorbable. Because the sugar concentration of most sports drinks is higher than that of most body fluid they are not readily absorbed into the blood stream and are thus not optimal for hydration.

Before and during your run, rehydration should be your main priority. When training in warm conditions, rehydration will allow you to maintain fluid balance and stay cool. Accordingly, your best choice before and during your run would be water, a heavily diluted sports beverage, or water with electrolyte tablets. The best option that we recommend is using an energy tablet packed full of electrolytes like the Nuun All Day Energy Tablet. The great thing about these tablets is that they are sugar-free so they won’t slow down the absorption process, thus your getting hydrated with the things you need to keep you going or to help you replenish after your run.
By drinking water alone, diluting your sports drink, or using electrolyte substitutes, you provide your body with the best combination of electrolyte replacement and immediate absorption. Likewise, electrolytes, especially sodium and potassium, reduce urine output, speed the rate at which fluids empty the stomach, promote absorption from the small intestine, and encourage fluid retention.

Furthermore, not only do you want to shy away from consuming unnecessary amounts of simple sugar when you can avoid it, research shows that when a runner consumes high-glycemic (Gl) foods, like high-sugar sports drinks or energy bars, an hour before a run, he or she may become fatigued more quickly. You have your high and then you get hit with the lows when the sugar intake wears off.

What to drink after running
After you are finished working out, water or a diluted sports drink is not the best choice for your recovery needs. Water and diluted drinks do not contain enough of the sugars and electrolytes that your body needs in order to bring itself back into balance.
In addition, because water or highly diluted drinks are rapidly absorbed into the bloodstream, consuming high quantities results in a rise in plasma volume (in non-technical terms, this means your body is oversaturated with water). This rapid absorption leads to a further imbalance of electrolytes and frequent bathroom stops, which will only increase fluid loss and decrease your desire to drink.

Your best choice post workout is a drink that contains a fair amount of sugars, electrolytes and possibly some protein. Again, the Nuun Sugar-Free, Electrolyte Tablets can be your go-to source of replenishing just what your body needs. Scientific literature has consistently shown that drinking a beverage that contains a 4 to 1 ratio of carbohydrates to protein is optimal for recovery. Therefore, at the very least, you should be drinking a sports drink after you exercise to help ignite the recovery process.
It’s always a good practice to take your fluid of choice with you in an insulated bottle or thermos like the Avex Brazos Autoseal Water Bottle 25oz Easy to transport with a convenient clip-on handle that attaches to gym bags, backpacks, and gear. This Avex bottle will not only keep your drink cold but will ensure pure hydration satisfaction. Whether you're hiking, or working out

Calculating your sweat loss for optimal hydration
When it comes to losing and rehydrating and replenishing electrolytes every runner is different. Some runners are “salty sweaters” and some people sweat very little. The most efficient way to rehydrate properly is to put back exactly how much fluid you’ve lost while running. This will help you avoid an upset stomach from drinking too much, becoming a victim of hypernatremia, or not drinking enough and becoming dehydrated.
Unfortunately, most generalized advice doesn’t cut it when it comes to how much you need to rehydrate: some say drink to thirst, which may not keep up with your own body’s sweat loss rate if you’re a heavy sweater; or 8-10oz per hour, which doesn’t factor in temperature, humidity, or environmental factors.

This makes rehydrating properly sound daunting, but calculating your exact fluid loss in any given temperature and humidity is actually quite easy if you use a sweat loss calculator and create a reference chart. All you need to input is your weight before and after each run, any fluid taken or lost through going to the bathroom, and the distance/time you ran. The calculator will do the hard work for you.
So keep the above tips in mind and get all the fluids you need to train right and cool down right.

Read more

Happy 4th of July

Father’s Day has passed, and Independence Day is right around the corner. There are many people getting their final plans together, doing last minute shopping, fixing the yard up for the annual bbq, arranging travel plans, and just getting things ready for a good old-fashioned party!. After all, the 4th of July is an exciting holiday, the first major one of the Summer, and you want it to be even better than last year. We get it! We want you to have the best 4th of July as you possibly can. Because of this, we wanted to point out a few things that just might make this year's party one for the books. Here are 5 Things that can set you up for the 4th of July festivities, all from HeartRateMonitorsUSA.com:

Oregon Scientific AW133 Grill Right Bluetooth BBQ Thermometer
Family and friends will be over, and that grill is already going. However, it’s already hot outside. What’s the point in standing directly over those hot flames waiting for your food to be cook? Pick up an Oregon Scientific AW133 Grill Right Bluetooth BBQ Thermometer. This BBQ Thermometer allows you to program your choice of cooking modes on the user-friendly app on your compatible smart device, and it will notify you on your phone once your food has reached its desired temperature. This makes grilling much easier and frees up your time so you can enjoy your guests more.  And believe me, that talking thermoter will be a topic for conversation during the whole meal. Remember to tell them you got if from HeartRateMonitorsUSA.com

Aquabot By Lunatec
July usually brings the heat with it. While sitting out in the sun, waiting on the next hot dog or hamburger to come off of the grill, why not cool yourself down a little bit. The Aquabot makes your water bottle spray 25-feet and has a shower, stream and mist spray patterns to choose from. This is perfect for having impromptu water fights on those really hot days. Now go blast someone and get the war started!  It won't take too long for that food to be ready!

Garmin Vivofit 3 Activity Tracker

Planning and prepping for the entire family to come over can be very time-consuming, and can easily throw you off of your workout routine. However, chances are you’re still getting a workout between cooking, cleaning, bringing out drinks for the cooler, lifting bags of ice, and more, a lot more if it's like our parties! Since this, all adds up to an accidental work-out, before your day even starts strap on a Garmin Vivofit 3 Activity Tracker and compare your accidental workout to your planned routine.  You may just be surprised on just how much activity you're actually cramming into your holiday prep!!!

We all know that the best moments are usually caught unexpectedly, which is why having a GoPro Hero4 Silver Edition HD Action Camera  on hand can capture all of those impromptu moments, (black-mail opportunities), during the festivities. Mount it in an out of the way place so you can pick up random footage that you can surprise your guests with at a later time, or put it on a camera stand and capture as many memories as possible. You can even send the footage to the family as a keepsake, to remind them of the good times you all shared together on this 4th of July.


Luci Outdoor Inflatable Solar Lantern
Now I don’t know about you, but our holiday parties, especially the 4th of July run long into the night. We all look forward to the neighborhood firework displays and have fun shooting off a few of our own. We never have to worry about not having enough light to see by, because we have an assortment of Luci Outdoor Inflatable Lights handy. These are great portable lanterns that we can place anywhere we need some additional illumination and the nice thing about them is after the season is over, we can just deflate them and pack them away for easy storage.

Now that we've given you a few helpful ideas to help make your holiday get-to-gether more enjoyable, get out there and enjoy your independence and freedom. Food, family, fun, and fitness should be your main goals on this holiday.

Happy 4th of July, from everyone here at HeartRateMonitorsUSA.com

 

 

 

Read more

Father’s Day has passed, and Independence Day is right around the corner. There are many people getting their final plans together, doing last minute shopping, fixing the yard up for the annual bbq, arranging travel plans, and just getting things ready for a good old-fashioned party!. After all, the 4th of July is an exciting holiday, the first major one of the Summer, and you want it to be even better than last year. We get it! We want you to have the best 4th of July as you possibly can. Because of this, we wanted to point out a few things that just might make this year's party one for the books. Here are 5 Things that can set you up for the 4th of July festivities, all from HeartRateMonitorsUSA.com:

Oregon Scientific AW133 Grill Right Bluetooth BBQ Thermometer
Family and friends will be over, and that grill is already going. However, it’s already hot outside. What’s the point in standing directly over those hot flames waiting for your food to be cook? Pick up an Oregon Scientific AW133 Grill Right Bluetooth BBQ Thermometer. This BBQ Thermometer allows you to program your choice of cooking modes on the user-friendly app on your compatible smart device, and it will notify you on your phone once your food has reached its desired temperature. This makes grilling much easier and frees up your time so you can enjoy your guests more.  And believe me, that talking thermoter will be a topic for conversation during the whole meal. Remember to tell them you got if from HeartRateMonitorsUSA.com

Aquabot By Lunatec
July usually brings the heat with it. While sitting out in the sun, waiting on the next hot dog or hamburger to come off of the grill, why not cool yourself down a little bit. The Aquabot makes your water bottle spray 25-feet and has a shower, stream and mist spray patterns to choose from. This is perfect for having impromptu water fights on those really hot days. Now go blast someone and get the war started!  It won't take too long for that food to be ready!

Garmin Vivofit 3 Activity Tracker

Planning and prepping for the entire family to come over can be very time-consuming, and can easily throw you off of your workout routine. However, chances are you’re still getting a workout between cooking, cleaning, bringing out drinks for the cooler, lifting bags of ice, and more, a lot more if it's like our parties! Since this, all adds up to an accidental work-out, before your day even starts strap on a Garmin Vivofit 3 Activity Tracker and compare your accidental workout to your planned routine.  You may just be surprised on just how much activity you're actually cramming into your holiday prep!!!

We all know that the best moments are usually caught unexpectedly, which is why having a GoPro Hero4 Silver Edition HD Action Camera  on hand can capture all of those impromptu moments, (black-mail opportunities), during the festivities. Mount it in an out of the way place so you can pick up random footage that you can surprise your guests with at a later time, or put it on a camera stand and capture as many memories as possible. You can even send the footage to the family as a keepsake, to remind them of the good times you all shared together on this 4th of July.


Luci Outdoor Inflatable Solar Lantern
Now I don’t know about you, but our holiday parties, especially the 4th of July run long into the night. We all look forward to the neighborhood firework displays and have fun shooting off a few of our own. We never have to worry about not having enough light to see by, because we have an assortment of Luci Outdoor Inflatable Lights handy. These are great portable lanterns that we can place anywhere we need some additional illumination and the nice thing about them is after the season is over, we can just deflate them and pack them away for easy storage.

Now that we've given you a few helpful ideas to help make your holiday get-to-gether more enjoyable, get out there and enjoy your independence and freedom. Food, family, fun, and fitness should be your main goals on this holiday.

Happy 4th of July, from everyone here at HeartRateMonitorsUSA.com

 

 

 

Read more

The Beginners Guide to Cycling; For Fun, Sport, more Especially YOUR HEALTH!

Looking at hitting the road this spring by way of a bicycle, cycle, or something else that has two wheels??? Well, every journey begins with that first step, in this case that first cycle stroke. If you’re new to biking to help you get fitter and in better shape we have some helpful info. Here below to help you get started on the right track or (Bike Path) as the case may be. We’re providing a quick run-down of some training, nutrition and equipment tips to help you past the bumps in the road that can beset newbie cyclists.

Buying equipment:
Starting out cycling can get expensive quickly. There’s plenty of advice on-line about buying bikes and you may already have a bike. Either way, you should get along to your local cycling shop for some face-to-face purchasing advice or, more importantly, to get your old bike serviced. If you have a good bike shop in your area, you’re looking at a resource that can provide you with the information you need when you’re first starting out. Remember, good bike shops or any shop that deals in a specific sport or function are looking at becoming your partner and guide as they help you to make the best decision based on your current skill set. This type of relationship is the best you can have because they can offer you advice rather than trying to just make a quick sale. This is why you want to choose a recommended cycle shop rather than just getting a bike from a mainstream department store. The knowledgeable staff goes a long way to making your cycling experience enjoyable and safer for you!

Remember there’s additional equipment that you’ll want to buy over and above a decent road bike. These include clothing: shorts, shoes, tops, and glasses and of course helmets; nutrition products: things like water bottles and food you can eat on the bike, as well as other useful monitoring devices like heart rate monitors, and a must have for tracking purposes a cycling computer. Now you can make HeartRateMonitorsUSA.com your “One Stop Shop for everything you may need because we did our research and are able to offer you what you need at a great price and respected cycling and sports products.

Training Schedule and Rest: More is NOT always better!
At first you’ll be keen to go all out, but be warned that this may not be the best course of action. Developing your capacity to cycle longer and harder means time on and off the bike.

Cycling triggers changes in the body that can only properly happen when resting, you have to give your body time to recover from the previous ride. It is in this time that the adaptations that improve your performance and technical abilities are developed. A proper program like the one below schedules both training and rest.

A Sample Schedule:
For the first 2-3 months you’ll want to schedule 3 to 4 rides per week:
1) One will be a long ride gradually building from 90 minutes to 3 hours over a few months
2) One will be a shorter more intense ride of about 40-50 minutes with some hills that mean varying intensity, thus making you work harder and pushing both you and your muscles.
3) One or two will be a shorter less-intense steady ride of about 50 minutes. Make these just plain enjoyable excursions, ones that while keeping your limber, allow you to enjoy being outdoors.
4) You'll have 3/4 rest days per week. Separate the ride, especially the longer or more intense rides with a rest day and focus on your diet for recovery. Remember, always check with your physician prior to undertaking any form of exercise regimen, especially if you haven’t done this type of physical activity before. Don’t be afraid to speak with your physician about a course of dietary requirements that will help both replenish your body’s needs but also the requirements for being healthy while trying to lose some weight or get toned.

Get Fit
This might seem like something that doesn’t have to be discussed but, remembering that the body gets fitter by adaptation to a training stress, if you keep on doing the same thing over and over then your body will get used to the challenge and stop adapting, in other words, your fitness will plateau.

To overcome this schedule shorter, harder rides as well as longer less intense work. This will help to mix up the demands in the body, boosting recovery speeds and getting you riding quicker for longer. This should be done at least every two weeks for changing things up. You’ll notice that you will experience a little more strain as you change up your routines, this is a good indicator that your body needs to work and adapt, which will expand your endurance.

Nutrition
Cycling is an energy intense sport and you’ll soon learn that hitting the wall AKA ‘bonking’ - where you literally run out of fuel – can be a real problem. Disappointing rides due to poor recovery levels are frustrating, but literally running out of fuel 10 or 20 miles from home can be a lot worse. To ensure your perform your best and avoid the bonk think and eat like an athlete. In particular splitting your nutrition into three phases around your training:

Pre -Training:
Here fueling for the ride ahead is important. Although not as weight critical as say running you may well be interested in getting fit and losing fat, but if you’re serious about cycling you need to fuel up before the ride.

A mixed meal rich in lower GI, complex carbohydrate and with some high-quality proteins about 2 to 3 hours before a longer ride is important. Follow this up in the half hour before a ride with a small carb-rich snack and remember to keep drinking water to improve hydration levels

During Training:
Food on the bike is vital for longer rides where you’ll be working hard for longer than 40 minutes. After this time, the stores of carbohydrate in your body start to run out. If you’re out on a long ride you need to start replacing them before this point.

Sports drinks like Energy Charge or Nuun All Day Energy Tablets, are great but more carb dense sources such as our GU Energy Gels are food supplements that will provide you with the lift you need to help you see the end of the road.

Post Training:
After training your aim is to restock the lost glycogen (carbohydrate) stores, as well as supply energy and nutrients so that your body can recover properly. Time is of the essence and there’s a variety of recovery shakes available that make this job quick and easy, but whether you use these or not, the ride should be quickly followed up with a decent whole-food meal, rich in starch and including high-quality protein foods as well as healthy fats and plenty of vegetables.

Something like a piece of meat or fish with rice, pasta, potatoes and some vegetables would be a perfect way to cap off your excursion. This along with your pre-ride meal is one of the most important meals in your schedule.

Information that made this post possible was provided by Drew Price.





Read more
Looking at hitting the road this spring by way of a bicycle, cycle, or something else that has two wheels??? Well, every journey begins with that first step, in this case that first cycle stroke. If you’re new to biking to help you get fitter and in better shape we have some helpful info. Here below to help you get started on the right track or (Bike Path) as the case may be. We’re providing a quick run-down of some training, nutrition and equipment tips to help you past the bumps in the road that can beset newbie cyclists.

Buying equipment:
Starting out cycling can get expensive quickly. There’s plenty of advice on-line about buying bikes and you may already have a bike. Either way, you should get along to your local cycling shop for some face-to-face purchasing advice or, more importantly, to get your old bike serviced. If you have a good bike shop in your area, you’re looking at a resource that can provide you with the information you need when you’re first starting out. Remember, good bike shops or any shop that deals in a specific sport or function are looking at becoming your partner and guide as they help you to make the best decision based on your current skill set. This type of relationship is the best you can have because they can offer you advice rather than trying to just make a quick sale. This is why you want to choose a recommended cycle shop rather than just getting a bike from a mainstream department store. The knowledgeable staff goes a long way to making your cycling experience enjoyable and safer for you!

Remember there’s additional equipment that you’ll want to buy over and above a decent road bike. These include clothing: shorts, shoes, tops, and glasses and of course helmets; nutrition products: things like water bottles and food you can eat on the bike, as well as other useful monitoring devices like heart rate monitors, and a must have for tracking purposes a cycling computer. Now you can make HeartRateMonitorsUSA.com your “One Stop Shop for everything you may need because we did our research and are able to offer you what you need at a great price and respected cycling and sports products.

Training Schedule and Rest: More is NOT always better!
At first you’ll be keen to go all out, but be warned that this may not be the best course of action. Developing your capacity to cycle longer and harder means time on and off the bike.

Cycling triggers changes in the body that can only properly happen when resting, you have to give your body time to recover from the previous ride. It is in this time that the adaptations that improve your performance and technical abilities are developed. A proper program like the one below schedules both training and rest.

A Sample Schedule:
For the first 2-3 months you’ll want to schedule 3 to 4 rides per week:
1) One will be a long ride gradually building from 90 minutes to 3 hours over a few months
2) One will be a shorter more intense ride of about 40-50 minutes with some hills that mean varying intensity, thus making you work harder and pushing both you and your muscles.
3) One or two will be a shorter less-intense steady ride of about 50 minutes. Make these just plain enjoyable excursions, ones that while keeping your limber, allow you to enjoy being outdoors.
4) You'll have 3/4 rest days per week. Separate the ride, especially the longer or more intense rides with a rest day and focus on your diet for recovery. Remember, always check with your physician prior to undertaking any form of exercise regimen, especially if you haven’t done this type of physical activity before. Don’t be afraid to speak with your physician about a course of dietary requirements that will help both replenish your body’s needs but also the requirements for being healthy while trying to lose some weight or get toned.

Get Fit
This might seem like something that doesn’t have to be discussed but, remembering that the body gets fitter by adaptation to a training stress, if you keep on doing the same thing over and over then your body will get used to the challenge and stop adapting, in other words, your fitness will plateau.

To overcome this schedule shorter, harder rides as well as longer less intense work. This will help to mix up the demands in the body, boosting recovery speeds and getting you riding quicker for longer. This should be done at least every two weeks for changing things up. You’ll notice that you will experience a little more strain as you change up your routines, this is a good indicator that your body needs to work and adapt, which will expand your endurance.

Nutrition
Cycling is an energy intense sport and you’ll soon learn that hitting the wall AKA ‘bonking’ - where you literally run out of fuel – can be a real problem. Disappointing rides due to poor recovery levels are frustrating, but literally running out of fuel 10 or 20 miles from home can be a lot worse. To ensure your perform your best and avoid the bonk think and eat like an athlete. In particular splitting your nutrition into three phases around your training:

Pre -Training:
Here fueling for the ride ahead is important. Although not as weight critical as say running you may well be interested in getting fit and losing fat, but if you’re serious about cycling you need to fuel up before the ride.

A mixed meal rich in lower GI, complex carbohydrate and with some high-quality proteins about 2 to 3 hours before a longer ride is important. Follow this up in the half hour before a ride with a small carb-rich snack and remember to keep drinking water to improve hydration levels

During Training:
Food on the bike is vital for longer rides where you’ll be working hard for longer than 40 minutes. After this time, the stores of carbohydrate in your body start to run out. If you’re out on a long ride you need to start replacing them before this point.

Sports drinks like Energy Charge or Nuun All Day Energy Tablets, are great but more carb dense sources such as our GU Energy Gels are food supplements that will provide you with the lift you need to help you see the end of the road.

Post Training:
After training your aim is to restock the lost glycogen (carbohydrate) stores, as well as supply energy and nutrients so that your body can recover properly. Time is of the essence and there’s a variety of recovery shakes available that make this job quick and easy, but whether you use these or not, the ride should be quickly followed up with a decent whole-food meal, rich in starch and including high-quality protein foods as well as healthy fats and plenty of vegetables.

Something like a piece of meat or fish with rice, pasta, potatoes and some vegetables would be a perfect way to cap off your excursion. This along with your pre-ride meal is one of the most important meals in your schedule.

Information that made this post possible was provided by Drew Price.





Read more