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May 4, 2022
Get Heart-Healthy with Heart Rate Training
Only about one in five adults and teens get enough exercise to maintain good health, according to The American Heart Association (AHA). Reasons range from tiredness to lack of time, but it’s crucial to establish a fitness routine that works for you to improve your overall health. Science links inactivity and a sedentary lifestyle to a higher risk of heart disease, Type 2 diabetes, colon and lung cancers, and early death. With heart disease being the leading cause of death in the United States per the CDC, cardiovascular health is not something to ignore.
Cardiovascular activity refers to any activity that gets your blood pumping and large muscle groups working. The AHA recommends getting at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous activity each week. This includes brisk walking, swimming, tennis, biking, gardening, dancing and more. It’s clear that being more active benefits everyone and helps us live longer healthier lives. According to the AHA, the most significant benefits include:
- Better sleep, including improvements in insomnia and obstructive sleep apnea.
- Improved cognition, including memory, attention and processing speed.
- Less weight gain, obesity and related chronic health conditions.
- Better bone health and balance, with less risk of injury from falls.
- Fewer symptoms of depression and anxiety.
- Better quality of life and sense of overall well-being.
Heart rate training is one effective strategy used to optimize your aerobic exercise by working out at a specific effort level for a set amount of time to achieve peak performance.
What is Heart Rate Training?
Heart rate training aims to use your heart rate range to determine your effort while performing an exercise. Your effort level is what determines your gains from the workout. Therefore, measuring the level of effort being put forth by your body will allow you to adjust where necessary to see peak results.
The main idea is to train your aerobic system without overstressing your skeletal and muscular systems to lead to more sustainable results over time. It helps improve your VO2 max or the maximum amount of oxygen you can use during a workout, the number one determinant of your aerobic endurance and overall health.
The heart rate range typically represents a percentage of your maximum heart rate or the greatest number of times your heart can beat per minute. The higher the heart rate, the greater the intensity of the workout. This method is most useful for exercises or activities performed for at least 20 minutes, such as biking or running. It is less helpful for interval training and strength training due to the shorter exertion times and the start-and-stop nature.
Below is a chart that can be useful for matching effort level with heart rate, workout type and duration.
| Workout Type | Main Goal(s) | Heart Rate Range | How Workout Should Feel | Workout Duration |
| Low intensity /recovery |
| Below 60% of maximum heart rate |
| 20 minutes+ |
| Easy |
| 60 to 70% of maximum heart rate |
| 20 minutes+ |
| Medium Effort/Steady State |
| 70 to 80% of maximum heart rate |
| 20 to 90 minutes |
| Tempo Workout |
| 80 to 90% of maximum heart rate |
|
|
| Aerobic Intervals |
| 90 to 95% of maximum heart rate |
|
|
Why It Works
- It’s personal: There isn’t a one-size-fits-all approach to fitness. Sometimes we tend to focus on what others are doing and what we may not be doing ourselves, which may not be conducive to what our bodies need. Finding the routine and specific exercises that work best for you will produce the best results.
- It’s safe: Heart rate training can help you from overtraining and putting too much strain on your body. It serves as a gauge for times to pick it up and slow it down. Recovery is a time when it is necessary to slow it down. By resting, you are lowering the risk of fatigue and will perform better during the more intense activity when it is time.
- It’s trackable: By measuring heart rate, you can gather data that will help you improve where and when you need to. It is a better metric for evaluating your fitness level than a scale. It can also help determine when the body is burning fat versus carbohydrates and help us get closer to oxidizing fat for energy.
How to Get Started
First, you need to identify your resting heart rate or the beats per minute at rest or before any physical activity. The standard baseline for adults falls between 60 and 100 beats per minute. Next, it’s essential to become familiar with the five different zones. Each zone represents a percentage of your maximum heart rate (MHR). You can calculate your MHR by subtracting your age from 220. Keep in mind that these zones will vary from person to person based on their goals and capabilities.
By defining your zones, you can better capitalize on aerobic training and regulate intensity based on personal goals, such as fat loss or peak performance. A training plan created by a trainer or medical professional can help you determine the amount of time you will spend in each zone to meet your specific goals. The five zones include:
- Zone 1 – Recovery/Easy (55-65% of MHR): This is a very comfortable effort used for warm-ups and cool-downs.
- Zone 2 – Aerobic/Base (65-75% of MHR): The bulk of the training occurs in this zone; this relaxed effort allows you to hold a conversation.
- Zone 3 – Tempo (75-85% of MHR): This is a comfortably hard effort during which you can only speak in short, broken sentences.
- Zone 4 – Lactate Threshold (85-90% of MHR): Training in this zone helps your body develop efficiency when you’re operating at your maximum sustainable pace.
- Zone 5 – Anaerobic (90-100% of MHR): Often a 5K pace, this is a sustainable, challenging effort but only lets you speak a few words at a time.
Make sure to test out what it feels like to be in each zone. Find the exercise that allows you to participate for 30 minutes without fatigue or exhaustion. If your heart rate is too high during the training, it will be unsustainable and won’t move you any closer to your goals.
Wearable Technology
We have more access to data regarding our health at our fingertips than ever before. You can record and study these statistics daily through wearable technology. Like your fitness routine, the right tracker will vary based on your goals and lifestyle. Wired compiled a comprehensive list of the best fitness trackers in 2022. Here are a few of the top performers:
- Best all-around: The Fitbit Charge 5 ranks at the top of their list for its attractiveness, affordability, accessibility and ease of use. It includes additional sensors to provide insights through stress scans and electrocardiograms. It also connects to GPS, which is beneficial for tracking outdoor workouts.
- Best for running: The Coros Pace 2 offers a long-lasting battery charge and integrates with the Strava app for mapping runs and bike rides.
- Most wearable: Whoop makes various fitness super knit bands that are comfortable and discreet. They offer options besides just wrist trackers, including bicep bands, sports bras and leggings.
Resources in Kansas City
You don’t have to tackle cardiovascular health on your own. There are many ways you can get out and get moving right here in Kansas City.
- The YMCA of Greater Kansas City offers various group exercise classes focused on cardiovascular activity, including boot camp style classes, kickboxing, fast-paced step workouts and Zumba. There is no additional charge for these classes, which are included in your gym membership.
- Kansas City offers a plethora of running trails around the city. The Brush Creek Trail is the signature route in the Plaza area spanning five miles with a paved path. Take in the beauty of the city while getting your cardio workout in.
- If biking is more your speed, check out the six-mile Harry Wiggins Trolley Track Trail extending from the Country Club Plaza through Brookside and Waldo areas. There is no shortage of fountain views and places to stop for shopping, lunch or afternoon fun.
- Read our quick and easy guide to improving heart health for more ways to improve your cardiovascular system, including nutrition and other healthy habits.
At KC Wellness Center, we want to help you take care of your body and improve your health. We offer medical weight loss programs that include lifestyle changes for fast, safe and sustainable results. The initial phase of our weight-loss programs consists of medications, supplements and meal plans customized to fit your needs and goals. To learn more about how we can help you in your weight loss journey, call us at 816-214-5276 or contact us here.
March 9, 2022
Week-by-Week Guide to National Nutrition Month
March is the start of spring, warmer weather and blooming flowers, but it’s also National Nutrition Month! It is time to focus our attention on the importance of making informed food choices and creating regular physical activity habits to be our healthiest selves. According to NPR, 75% of Americans report eating a healthy diet when in actuality, 80% do not eat the recommended amount of fruits, vegetables or whole grains and one-third of adults are obese. The Academy of Nutrition and Dietetics helps break down National Nutrition Month by week and we’ve compiled some steps on how to institute these practices to achieve overall wellness.
Week One: Eat a Variety of Nutritious Foods
- Include healthy foods from all food groups: Over time, nutritional science has progressed and discovered the importance of key nutrients in the human’s ideal diet. The food pyramid and recommended servings help ensure we consume the proper amount of these nutrients. A healthy diet is a balanced one and includes the following:
- Starchy carbohydrates provide the body with glucose used as energy to support bodily functions and physical activity.
- Fruits and vegetables contain essential vitamins and minerals to keep us in good health. They can help lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower the risk of eye and digestive problems, and positively affect blood sugar to help regulate appetite.
- Protein comprises amino acids, commonly known as building blocks, that contribute to strong bones, muscles, cartilage and skin. It also helps your body repair cells and makes new ones. Red blood cells also contain a protein compound that helps oxygenate the body.
- Dairy is a great way to consume the necessary nutrients such as calcium, magnesium, selenium, riboflavin, vitamin B12 and pantothenic acid. These nutrients help promote muscle repair, maintain a healthy weight, curb hunger and build lean muscle. Healthy dairy products include products such as milk, cheese and yogurt.
- Healthy fats support cell function and give your body energy. They protect your organs, help keep your body warm, and aid in nutrient absorption and hormone production. Unsaturated fats are considered healthy fats in avocados, oil-based salad dressings, nuts, olives, olive oil, seeds and cooking oils such as canola, peanut and safflower oils.
- Learn how to read nutrition facts labels: The purpose of nutrition labels is to guide the consumer in food selection based on the nutrient contents of a particular food. It is a great tool to support your personal dietary needs and optimize body functions. However, many people do not fully understand how to properly read the label and what it means to them.
- Serving information is located at the top of the label and notes both a single serving size as well as total servings per container. It is important to note that this is not a recommended serving size but rather how much people typically eat or drink. The more servings you consume, the more calories and nutrients you will consume.
- Calories are a measurement of energy received through consuming food. To maintain a healthy body weight, consider your overall daily caloric needs when choosing what foods to eat. Your caloric goals depend on your age, sex, height, weight and physical activity level. The USDA provides a quick estimation calculator here.
- The nutrients detailed on the label are vital nutrients that impact your health. As a general rule, try to limit saturated fat, sodium and added sugars — these are associated with an increased risk of cardiovascular disease and high blood pressure. Try to find foods that offer more dietary fiber, vitamin D, calcium, iron and potassium to help increase the frequency of bowel movements, lower blood glucose and cholesterol levels, and reduce overall calorie intake.
- Percentage of daily value is the amount of each nutrient in a serving of the food that contributes to a total daily diet. It simplifies the calculation process and helps quickly identify how much of the daily value is received based on a 2,000 calorie per day diet. As a general guide, 5% or less of a nutrient per serving is low, while 20% or more is considered high.
Source: https://www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label
- Incorporate your favorite cultural foods and traditions: America embraces many different cultures all across the country, and with that comes food! You can adopt healthy eating with new and exciting recipes from around the world like stir fry dishes filled with protein and vegetables from China, minestrone soup made with tomatoes, beans and whole-grain pasta from Italy, grilled tilapia and gazpacho made from vegetables from Mexico and many others.
Week Two: See a Registered Dietitian Nutritionist (RDN)
- Ask your doctor for a referral to an RDN: These professionals may specialize in your unique needs and help translate nutrition science into practical solutions for healthy living. They use their expertise to help clients make positive lifestyle changes that stick.
- Receive personalized nutrition information to meet your health goals: Using this information, whether from an RDN or your primary doctor, start to develop meal and nutrition plans that work towards your health goals and fit into your routine. Account for things like time, budget and preferences.
Week Three: Plan Your Meals and Snacks
- Choose healthy recipes to make during the week: Start by writing down what you will have each day, especially during the week. This process will make it easier to stick to a plan rather than ordering out because you’re unsure of what to make. If you aren’t sure where to start, check out some of these healthy recipes that are great all year round.
- Use a grocery list to shop for nutritious foods: Once you have your meals planned out, it’s time to make your grocery list to have everything you need ready to go. If you don’t have the time to make it to the store for a large haul, try an ordering service such as Instacart or Shipt with Target for an additional fee. A shopper will pick up your items for you and deliver them right to your door for added convenience.
- Make healthy food and drink choices when away from home: There will still be times when you will be eating and drinking away from home for work, happy hour or other social events. Just be prepared to make smart choices. Carry a water bottle with you everywhere, look at menus ahead of time to scout out nutritious options, opt for leaner and lighter items, add fruits and vegetables when you can.
- If you need more tips, make sure to check out our four-step beginner’s guide to healthy meal prep.
Week Four: Create Tasty Foods at Home
- Learn cooking and meal preparation skills: There are many online and in-person options to learn the skills you need to prepare nutritious meals. If you want to learn some basics that will help you in the kitchen, check out the free YouTube playlist Basics with Babish. There are videos on preparing chicken breast, eggs, pasta and pantry essentials. If you’re looking for something in-person, the Culinary Center of Kansas City offers over 600 cooking classes each year with more than 20 years of experience.
- Try new flavors and foods: Take this opportunity to try something new and find what you enjoy the most. If you enjoy nutritious foods and preparation, it will be easier to make them part of your lifestyle.
- Enjoy your meals with friends or family when possible: By eating meals with others, the focal point of mealtime can shift to quality time rather than the amount of food you eat. Research also shows that families who regularly eat together are more likely to consume more fruits, vegetables, fiber and less fried foods.
Week Five: Put It All Together
Become familiar with the main food groups so that you can adequately plan balanced meals. Visit with a Registered Dietitian Nutritionist if you need further help finding the proper diet for you and your lifestyle. Take the time to write out your meals and snacks weekly to grocery shop ahead of time. Lastly, create tasty food at home!
KC Wellness Center offers stand-alone programs that include lifestyle changes to ensure that you get fast, safe and sustainable results. The initial phase of our weight-loss programs consists of a combination of medications, supplements and meal plans customized to fit your needs and goals. To learn more about how we can help you in your weight loss journey, call us at 816-214-5276.
February 11, 2022
Why Sleep is Important for Weight Loss
We all know the beauty of getting a good night’s sleep — and unfortunately, we’ve all also experienced those nights of tossing and turning and waking up feeling like you haven’t slept a wink. Lack of sleep may cause you to wake up feeling tired, irritable, foggy and stressed. Your days can feel less productive and accomplishing everyday tasks may feel overwhelming. You may not realize it, but chronic sleep deprivation can seriously affect your health. In fact, lack of sleep has also been associated with higher weight gain and obesity risks in recent years.
Many common factors contribute to poor rest, including stress, anxiety, pain, medication, caffeine, alcohol, sleep disorders and health conditions such as heartburn or asthma. It is vital to establish a sleep routine that fits your life and is proactive in fighting against these obstacles.
Benefits of a Good Night’s Sleep
According to the U.S. Office of Disease Prevention and Health Promotion (ODPHP), prioritizing rest is one of the best ways to support your immune system and overall health. Regular adequate sleep at night helps you:
- Get sick less often.
- Stay at a healthy weight.
- Lower your risk for serious health problems like diabetes.
- Reduce stress and improve your mood.
- Strengthen your heart health.
- Increase exercise performance.
- Improve your memory.
- Think more clearly and perform better in school or at work.
- Get along better with people.
- Make good decisions.
- Avoid injuries associated with sleepiness such as car wrecks.
The Ideal Sleep Schedule
Your body sets your internal biological clock, or circadian rhythm, based on the daylight pattern where you live. This process helps you naturally get tired at night and stay alert during the day. If you have to work in the evenings and sleep during the day, you may have trouble getting enough sleep. Your biological clock can also be disturbed when traveling to a different time zone.
The Centers for Disease Control and Prevention recommends adults between the ages of 18 and 60 should get at least seven hours of sleep per night, adults ages 61 to 64 should get between seven and nine hours per night, and those 65 years of age and older should get between seven and eight hours per night. The amount of sleep you need also depends on various factors, including:
- Sleep quality – Frequently interrupted sleep is not quality sleep. The quality of your sleep is just as important as the quantity.
- Previous sleep deprivation – If you are already sleep-deprived, the amount of sleep you need increases.
- Pregnancy – Changes in hormone levels and physical discomfort can result in poor sleep quality.
- Aging – Older adults need about the same amount of sleep as younger adults. As you get older, however, your sleeping patterns might change. Older adults tend to sleep more lightly, take longer to start sleeping and sleep for shorter periods than younger adults. Older adults also tend to wake up multiple times during the night.
Making small changes to your daily routine can help you get the sleep you need. During the day, try to spend time outdoors, get in some physical activity, limit caffeine intake late in the day, avoid eating a big meal close to bedtime and only drink alcohol in moderation. In the evening, work to establish a routine that will encourage better sleep, such as a consistent bedtime, avoiding screens close to that time and creating a good sleep environment with limited light and noise.
Try a Sleep Disorder Screening
Sleep disorders can be a cause of sleep deprivation. You may have a sleep disorder if you experience trouble falling or staying asleep, frequent loud snoring, feel tired after a full night of sleep, pause breathing during sleep or have a tingling feeling in legs and arms that get better with movement. There are several types of sleep disorders, including:
- Central sleep apnea occurs when you regularly stop breathing while you sleep because your brain doesn’t tell your muscles to take in air. Obstructive sleep apnea occurs when there is something that physically blocks your breathing.
- Insomnia involves difficulty falling or staying asleep.
- Hypersomnia is a condition where you have trouble staying awake during the day, even when doing activities such as working or driving.
- Parasomnias occur during arousals in sleep, such as nightmares, night terrors, sleepwalking.
- Circadian rhythm sleep disorders are disruptions to the internal body clock that regulates the 24-hour cycle of biological processes.
- Narcolepsy is a neurological disorder that involves uncontrollable drowsiness through the daytime.
If you think you may be suffering from a sleep disorder, consider scheduling a screening. The University of Kansas Health System offers home sleep testing and in-lab sleep studies. Home sleep testing utilizes a device in your home used to diagnose obstructive sleep apnea by monitoring breathing and oxygen levels. An in-lab sleep study is used for more extensive diagnostic testing by monitoring breathing and brain waves, muscle activity, heart rhythm and blood oxygen levels. A sleep study can help determine the root cause of sleep disorders and help your doctor develop a treatment plan.
The Connection Between Sleep Deprivation and Weight Gain
The Journal of Academy of Nutrition and Dietetics recently examined 20 previously conducted studies from 1975 to 2021 to learn about the correlation between quality sleep and eating habits. Researchers measured quality sleep through deep sleep (non-rapid-eye movement), REM sleep (rapid eye movement), sleep efficiency, how long it takes to fall asleep and waking up after sleep onset. Overall, the literature review found that people who consumed more complex carbohydrates with fiber, more protein, fruits, vegetables and anti-inflammatory nutrients reported better sleep.
Adults getting less than seven hours of sleep consistently have shown increased weight gain, a body mass index of 30 or higher, diabetes, high blood pressure, heart disease, stroke and depression. The lack of sleep may lead to fatigue and less physical activity. Additionally, research suggests an association between sleep restriction and negative changes in metabolism. According to the Mayo Clinic, adults who slept an average of four hours a night tended to have an increased appetite for calorie-dense foods high in carbohydrates compared to those who average 10 hours of sleep per night. The body regulates hormones associated with hunger during sleep, including ghrelin and leptin. Without adequate sleep, the hunger hormones will become imbalanced, leaving you craving those less than substantial snacks. Check out our meal-prep guide for some nutrient-dense food ideas.
Medical Weight Loss
A nutritious diet, physical activity and regular sleep are essential to maintaining a healthy lifestyle. At KC Wellness, we are here to help you develop an effective and individualized program to deliver the most health benefits. Our doctors and professional office staff offer decades of experience in helping our patients feel their best. We meet with you to:
- Discuss your health history in detail.
- Perform a comprehensive physical examination.
- Perform extensive laboratory testing.
- Create a customized plan that will help you lose weight and improve your overall health.
We are proud to say that approximately 90% of our patients have lost the amount of weight they wanted and have kept it all off. They have also decreased their blood pressure, watched as Type 2 diabetes disappeared and reversed life-threatening cholesterol readings. To find out how we can help you establish a wellness plan that works for you and your lifestyle, call us at 816-214-5276.