Welcome to Power Fitness PDX


YOU have the power, strength and courage to make your life the best yet. Without even realizing it, you possess incredible determination and dedication to be your most active self possible...you just need a little nudge, education, and support. Through working with Power Fitness PDX your goals will not only be reached, but surpassed. What you thought was physically impossible for you to achieve will seem like a walk in the park when done training with Power Fitness PDX. You will not only feel and look better externally, but internally too. To improve one's strength on the outside has to come from improving their strength on the inside. It is time to Challenge the POWER of YOU! TM



Wednesday, June 22, 2011

Question & Answer with Coach Erin

Lucy Back

Q: IN class, I have learned how to work with my heart rate to be more effective calorie burning wise, but have a tough time incorporating heart rate work on my own workouts. How can I work with my heart rate to truly exert myself, get stronger, and lose weight but not lose all my energy for the day? - G.L.  


A: The easiest way to incorporate heart rate training is working with the Borg Scale, otherwise known as the rate of perceived exertion, and do 30/30 workouts.  When using the Borg Scale, 1-10 is the numerical scale with 1 being not active at all, such as sitting on your bum surfing Overstock.com, and 10 being full force/all effort/maximum 110%. During Level 7 you can talk and push yourself, Level 8 you can't talk comfortably but can push out words between breaths. Level 9 you can't talk but feel your body pushing beyond the comfort zone. Level 10 means you are all out- pushing everything you have-level used for those times you want to see if the Olympics are in your future. Keep your efforts between 7-9, with some 30 second blasts at 10. Try the following intervals during your next 22 minute cardio session:

1 minute level  
30 seconds level 7Estie Push Up 
30 seconds level 8
30 seconds level 7
30 seconds level 8
1 minute level 7
30 seconds level 8
30 seconds level 9
1 minute level 6
30 seconds level 8
30 seconds level 9
30 seconds level 8
1 minute level 7
1 minute level 8
45 seconds level 9
15 seconds level 10
1 minute level 6
30 seconds level 8
30 seconds level 9
30 seconds level 10
30 seconds level 7
30 seconds level 9
1 minute level 7
1 minute level 6
45 seconds level 7
45 seconds level 8
45 seconds level 6
30 seconds level 10
45 seconds level 6
30 seconds level 10
2 minutes Level 6

Strength Work:
30/30 workout - 30 seconds of each exercise pushing as hard as you can. Do the circuit and then take 1 minute off.  Repeat 2-4x.
30 Seconds Burpees
30 Seconds Prisoner Squats
30 Seconds Dive Bomb Push Ups
30 Seconds Reverse Lunge Core Rotations
30 Seconds High Knees/Low Knees
30 Seconds Core Pike Legs

To ask Coach Erin a question, email her at powerfitnesspdx@gmail.com  

No comments:

Post a Comment

Thank you for reading Power Fitness PDX Blog. Have a healthy and adventurous day.
---Erin Kreitz Shirey
CEO, Owner & Master Trainer
powerfitnesspdx@gmail.com
www.powerfitnesspdx.com