Latika Portfolio

Latika Goel

latika.goel@gmail.com
https://latika-goel.my.canva.site/letz-learn-with-latika 

I am a Marathon Runner, Strength Training Expert, Life Skills Consultant, Lifestyle Therapist, Visual Communication Designer and part time tutor in the field of Psychology, English, Graphic Design, Mathematics, Life Skills and Communication Skills.

I have completed MA in Clinical Psychology, B.com (Hons), TOESL, ESL and certifications in Positive Psychology, Autism Spectrum Disorder, Functional Strength Training, Corporate Wellness, Nutrition for Fitness and Fat loss.

I have an experience of 7 years in the field of Health & Fitness plus more than 15 years in the field of visual communication designer, with a proven positive results in my clients.




My PROFILE

Visual Communication designer, Tutor - IELTS, English Grammar, Spoken English, Life Skills Consultant, Sports Psychologist, Lifestyle Coach, Child Counsellor. Handled clients of OCD, Schizophrenia, Bipolar Disorder, Depression, Anxiety, Stress - with Alternative Therapy & Lifestyle Therapy.

- Founder of Fitness World LetzBFIT with Latika
& Letz Learn with Latika
- Lifestyle Therapy Consultant - Fortis Escorts Heart Institute
- Tutor - IELTS, Spoken English, English Grammar
- Certified Alternative Therapist
- Certified Fitness Nutritionist and Strength Training Expert | Long distance Running Trainer | CPR AED Certified

Associated with Women's Study Centre, JMC, New Delhi.

https://www.youtube.com/@letzlearn6158/videos 
 https://www.youtube.com/c/LatikaGoel/videos
 https://www.facebook.com/LetzBfit
 https://www.linkedin.com/in/latika02/

Blogs : https://latikagoel.blogspot.com/ 




EDUCATIONAL QUALIFICATIONS

1. MA Clinical Psychology - from IGNOU (2020-22)

2. Certification in Functional Training from FSSA (Fitness and Sports Science

Association) in 2016

3. Certification in Nutrition from FSSA (Fitness and Sports Science Association) in

2016

4. Certification in CPR AED in 2016

5. Certification in ‘Stanford Introduction to Food and Health (Nutrition)’ from

Coursera in Jan 2018

6. Certification in ‘Stanford Child Nutrition and Cooking’ from Coursera in Jan-Feb

2018

7. Corporate & Wellness Certification from NESTA (National Exercise & Sports

Training Association)

8. Pursuing Fitness & Nutrition Coach Certification from NESTA (National Exercise &

Sports Training Association

9. Training with Justin Price – Integrating Corrective Exercise into Personal Training

10. Autism Spectrum Disorder from Coursera.

11. Positive Psychology from Coursera.

12. Customer Relationship Management from SCDL – Symbiosis, Pune

13. Strategic Management from Coursera.

2020 - now

Associates Lifestyle Therapist with Fortis Hospital, New Delhi.
Working with Dr. Bhavna Burmi, a Senior Psychiatrist heading the Psychology Department of Fortis Escorts, New Delhi. Handling cases with Lifestyle Therapy and Counselling.

Self Employed.
Life Skills Coach, Lifestyle Therapist, Sports Psychologist, Teacher.
Focus : Life Skills, Psychology, Communication Skills, Strength training, Lifestyle Coaching.
Founder : Letz Learn / LetzB Fit

Job responsibilities :
Child Counsellor
Lifestyle Coach
Life Skills Coach / Psychology Teacher
Child Counsellor / Behaviour therapists / Lifestyle Therapist
Handled clients of OCD, Schizophrenia, Bipolar Disorder, Depression, Anxiety, Stress - with Lifestyle Therapy.

2018 - 2020
Goqii technologies
Job responsibilities :
Lifestyle Coach

2013 - 2018
Self Employed and worked as Visual communication Designer and Life Skills coach.

2009 - 2012
IMCL, Team Lead, Web division - Dainik Bhaskar
Job responsibilities :
Team Leader, Portal Design team.
Managed a team of 12 people. Project focus - portal design.

2004 - 2006
Team Lead, Graphic Division, Web Percept, Mumbai
Job responsibilities :
Team Leader, Multimedia
Managed a team of 8 people. Project managed are Audio Visuals on Visual Communications, Corporate identities, corporate Communications.

2002 - 2004
Hope Technologies, New Delhi
Job responsibilities :
Team Leader, Multimedia
Managed various projects on Visual Communications. Managed a team of 8 people.

Ms Latika Goel, who besides being an established Visual Communication Designer since more than 15 years, Practicing Psychologist, Counsellor and Lifestyle Coach from more than 4 years, is also a Marathon Runner (2 full marathon, 25 half marathon & several 10k runs) and Strength Training Expert who believes in a Healthy Life with a Structured Pattern of Lifestyle with regular workouts.

She counsels her clients on the basis of Structured workout with a GOOD FOCUS on CARDIAC HEALTH as she believes that with Strong Cardiac Strength, one can conquer any Mental or Physical challenges.

An Author of Short Books On:

Strength Training,

10 points towards Stress Management’,

OUR HEART AND HEART RATE BASED TRAINING
Child Nutrition and its importance

POSITIVE PSYCHOLOGY
      

Completed Research work on:

1. ‘Schizophrenia’, ‘Autism’,

2. ‘CORTISOL HORMONES : STRESS | HAPPINESS : our END

3. ‘Protein - its Benefits and side effects’,

4. ‘when I dared to run My First TMM Full Marathon in Jan 2020’

‘FATAL cannot be reversed’

5. ‘HORMONAL BALANCING : DIABETES, INSULIN RESISTANCE

LOSS’

6. ‘VITAMIN B12’

Few WORKSHOPS AND LIVE SESSIONS covered are:

1. Study material for healthy lifestyle - JMC WOMEN’S STUDY CENTER

2. Long Distance Running - Goqii Internal team

3. Lifestyle and Psychological counselling session – Pinkathon – Women’s Running Group

4. Couch to 6K run – Wipro Group

5. Online sessions on : Stress Management.

The YouTube links are given below:

1. SESSION ON CARDIAC STRENGTH - https://youtu.be/M4U6nIspMZM 

2. SESSION ON FAT ADAPTED BODY - https://youtu.be/V1GEPGluUyU

3. Vitamin B12 DEFICIENCY and SYMPTOMS - https://youtu.be/lTZXN3lMVbE

4. CARDIAC WELLNESS - https://youtu.be/DMQG8Y00JTk

5. CORONARY ARTERY DISEASE - https://youtu.be/9ExXVdyLn7MV

6. SESSION ON STRESS MANAGEMENT - https://youtu.be/VAQnxBi3dKc     https:// youtu.be/J6AouTkMz6c

7. STRESS AND STRESS MANAGEMENT – PRESENTATION - https://youtu.be/ du_QqzniYokV

8. SESSIONS ON DIABETES - https://youtu.be/hrIS1M6Mpks https://youtu.be/ wA3obAMGfZA

9. SESSION ON BODY FAT AND LEAN BODY MASS - https://youtu.be/3iNq_LAju30


Few of my Blog Links are as below:
1. Therapy in a psychological observation - https://latikagoel.blogspot.com/2021/11/therapy-in-psychological-observation.html - 

2. Stress Management - https://latikagoel.blogspot.com/2020/07/stress-management_29.html

3. Positive Psychology - https://latikagoel.blogspot.com/2020/07/positive-psychology.html

4. Cycling & its Benefits - https://latikagoel.blogspot.com/2020/08/cycling-and-its-benefits.html

5. Child Nutrition & its importance - https://latikagoel.blogspot.com/2020/09/child-nutrition-and-its-importance.html

6. Child Psychology & ASD - https://latikagoel.blogspot.com/2020/09/child-psychology-asd-autism-spectrum.html

7. Our Heart & Heart Rate based Training - https://latikagoel.blogspot.com/2020/09/our-heart-and-heart-rate-based-training.html

8. Protein, its Benefits & Side Effects - https://latikagoel.blogspot.com/2020/10/protein-9-essential-amino-acids-very.html

9. Cardiac Health - Coronary Artery Disease - https://latikagoel.blogspot.com/2020/12/cardiac-health-coronary-artery-disease.html

10. Cortisol Hormones - https://latikagoel.blogspot.com/2020/12/cortisol-hormones-stress-happiness-our.html

11. Vitamin B 12 - Deficiency & Symptoms - https://latikagoel.blogspot.com/2021/06/vitamin-b12.html

12. Hormonal Balancing - Diabetes, Insulin Resistance & Weight loss - https://latikagoel.blogspot.com/2021/07/diabetes-insulin-resistance-and-weight.html

13. Fat Adapted Body - https://latikagoel.blogspot.com/2021/09/fat-adapted-body.html

14. Fatal cannot be replaced - https://latikagoel.blogspot.com/2019/12/fatal-cannot-be-reversed.html 

15. when I dared to run my first Full Marathon @ TMM - https://latikagoel.blogspot.com/2020/01/my-first-tmm-full.html 

My expertise is in Psychological Counselling through Lifestyle Coaching with a focus on a Stress-free life.

My counselling sessions cover lifestyle medical conditions like : Obesity, Fatty Liver, Diabetes, GERD etc., my counselling techniques are based on adopting a Structured Workout, eat Balanced Meal, Sleep Quality and Stress Management.

Being an avid Marathon Runner, Strength Training expert and a regular Spinner, my focus is on guiding and mentoring clients to adopt these as their lifestyle pattern.

My ability to connect the lifestyle, medical, mental & physical conditions, also understand my client’s psychology, circumstances and genetic conditions, is the power behind the customised solutions I provides to improve their Lifestyle pattern.
 

Mode of Counseling :

(Online Personal & Group Consultation)

Few cases handles in the field of :

1. Lifestyle and psychological counselling : Girls - JMC College – New Delhi. 2. Psychological and Lifestyle Counselling : ABP News – Graphics team

3. One O One Counselling on :

a. Stress and Anxiety

b. Depression and Lifestyle
 c. Bipolar Disorder

d. Weight Loss & Fitness

e. Long Distance Running

Brief introduction about my family:

Husband: Mr. Ravi Goel is working with ABP Network GM Network Graphics. Father-inlaw: Late Suresh Goel was an International Badminton Player, he won Five National Championship and many other titles at National and International level. Represented India several times in All England Badminton Championship, Asian Championship, also, represented India in Munich Olympics 1971 on special invitation from World Badminton Federation.

Father : Late Suresh Srivastava was a professional Tabla player (trained with Zakir Hussain by Maestro Allah Rakha Khan).

Elder sister: Ms. Anupama Srivastava is a professional Singer and Lecturer (Hindi) in Jesus & Mary College New Delhi.

VITAMIN B12

Medical | Research | Session

Vitamin B12 DEFICIENCY

1. Vit B12 deficiency happens when your Oxygen transportation system is weakened.

2. B12 is an essential nutrient our body needs to be healthy.

3. B 12 is responsible for making RBC (Red Blood Cells), Nerves and DNA.

4. Our body cant produce B12 on its own, we need to consume it.

5. Healthy range of Vit B12 is 2.4 microgram / day

SYMPTOMS OF VITAMIN B12 DEFICIENCY

1. Weakness and Fatigue :  

Less RBC hinders oxygen transportation throughout our body. 

AUTOIMMUNE CONDITION – PERNICIOUS ANAEMIA – Our body fails to produce enough GLYCOPROTEIN that is required by intestine to absorb vit B12.

2. Moodiness :

Vit B12 is linked with our MENTAL HEALTH and lack of it leads to disorders like ANXIETY, DEPRESSION.

Vit B12 is needed to produce NEUROTRANSMITTERS like SEROTONIN and DOPAMINE that are responsible for mood regulations and proper brain function

Lack of Vit B12 reduce oxygen in brain.

When neurons done have enough oxygen, they cant transmit signals to the rest of the body – resulting into mood changes.

3. Dizziness and Shortness of Breath :

Frequent vertigo and dizziness are signs of Vit B12 deficiency. Occurs more often while changing positions – i.e., standing up after sitting down or immediately after a physical activity.

Reason : Body is short of RBC and due to inadequate oxygen your body cannot perform functions effectively.

4. Pins, Needles and Numbness :

NERVE DAMGE – MOST SERIOUS SIDE EFFECT OF VIT B12 DEFICIENCY.

(i) Lack of B12 causes reduced production of MYELIN which makes up the protective sheath around nerves.

(ii) PARESTHESIA : 

with exposed or week nerves body experiences Parethesia – which is a pin and needles sensations through arms, legs or feet.

(iii) Numbness or limbs that fall asleep is also common.

(iv) These symptoms occurs in conjunction with anaemia.

5. Mobility Issues :

(i) Nerves may deteriorate to a point where your mobility is challenged.

(ii) Balance and coordination are off. Walking style changes.

(iii) Symptoms are most common in elderly and raised concerns of accidents like ‘Falling

6. Paleness or Jaundice :

(i) Jaundice affects the skin and eyes producing yellow tinge.

(ii) MRGALOBLASTIC ANEMIA : causes the RBC in bone marrow to become enlarged and fragile.

As a result enlarged and fragile RBC cannot pass out he marrow into circulation. 

In this case thee entire supply of RBC becomes useless to the body – causing PALENESS.

(iii) Since these RBC are so fragile they breaks down and create an excess of BILIRUBIN – the yellow chemical compound responsible for jaundice.

7. Blurry Vision :

(i) When the deficiency progresses into nerve damage.

(ii) It affects the OPTIC NERVE, which is responsible for connecting the eyes to the brain resulting into an impact on signals travelling effectively, further resulting into disturbed vision.

8. Skin, Hair and Nail problem :

Symptoms : VITIILIGO – pigmentation disorder with white patches on the skin.

Acne, Dermatitis, Hyperpigmentation, Skin Lesions, Hair Loss, Premature grey hairs, Brown Grey Nails.

9. Swollen Red Tougue : GLOSSITIS.

Glossitis is the inflammation of the tongue (change in shape, color) – Mouth Ulcer.

10. Digestive Issues and Decreased Appetite : 

Symptoms : Nausea, Vomiting, Heartburn, bloating, gas,, constipation, diarrhoea, unhealthy weight loss.

Content Reference : Brainy Dose.

Latika Goel
Practising Psychologist & Lifestyle Trainer
Founder of Fitness World LetzBFIT with Latika
Author of a Book on Strength Fitness

 

https://www.youtube.com/c/LatikaGoel/videos
https://www.facebook.com/LetzBfit
https://www.linkedin.com/in/latika02/

Blogs : https://latikagoel.blogspot.com/

 

Subscribe to my Youtube channel to stay in touch :

https://www.youtube.com/c/LatikaGoel/videos

 

 

 

 

 The above matter is the original script of LetzBFit, Letzbfit with Latika.

Any copy of the above matter is not allowed.

 

 

#letzbfit #letzbfitwithlatika #kyaaajaapneworkoutkiya #uthojaagodaudobhaago #latzpsychology #positivepsychoogy #LETZbreathe

C O V I D 19 - CORONA and its impact on human body

Medical | Research | Session


3 PHASES OF CORONA

PHASE – 1

EARLY INFECTION PHASE.

Virus in the body multiplies.

Virus enters cells and tissues.

Mild Symptoms : Cold, Cough, Fever.

MEDICINE : REF

PHASE – 2

PULMONARY PHASE

Immune System becomes strongly affected by infection.

Leads to Primary Respiratory Symptoms – Dry Cough, Shortness of breath, Low Oxygen level,.

Problem with BLOOD CLOTTING – blood clots in arteries, veins, and capillaries.

MEDICINE : REF

PHASE – 3

HYPER INFLAMMATORY PHASE

Hyperactive Immune System starts attacking Internal Organs.

CYTOKINE STORM occurs – where body starts attacking its own tissues due to hyper inflammation.

May cause injury to Heart, Kidney and other organs.

MEDICINE : REF

CORONA - Its IMPACT on Human Body

(A) BRAIN : 
Symptoms :
Fatigue, Loss of smell, Loss of taste, tiredness.

(B) EYES, EARS, NOSE
Symptoms :
Dry cough, Blocked Nose, Sore throat.

(C) LUNGS
Symptoms : 
Shortness of Breath.

(D) STOMACH
(E) INTESTINE
Symptoms : GI Issues - Loose motions

(F) LIVER

(G) KIDNEYS

(H) HEART

(I) SKIN & Muscles
Symptoms : Muscle pain

Latika Goel
Practising Psychologist & Lifestyle Trainer
Founder of Fitness World LetzBFIT with Latika
Author of a Book on Strength Fitness

 

https://www.youtube.com/c/LatikaGoel/videos
https://www.facebook.com/LetzBfit
https://www.linkedin.com/in/latika02/

Blogs : https://latikagoel.blogspot.com/

 

Subscribe to my Youtube channel to stay in touch :

https://www.youtube.com/c/LatikaGoel/videos

 

 

 

 

 The above matter is the original script of LetzBFit, Letzbfit with Latika.

Any copy of the above matter is not allowed.

 

 

#letzbfit #letzbfitwithlatika #kyaaajaapneworkoutkiya #uthojaagodaudobhaago #latzpsychology #positivepsychoogy #LETZbreathe

CARDIAC HEALTH - CORONARY ARTERY DISEASE - ATHEROCLEROTIC HEART DISEASE

CORONARY ARTERY DISEASE - Atherosclerotic Heart Disease

Medical | Research | Session

Youtube Video Link : https://youtu.be/9ExXVdyLn7M

This topic is very IMPORTANT for all of us to read and understand.
80-90 percentage of people are either not aware of or are not bothered about it.

 I am talking about CORONARY ARTERY DISEASE i.e ATHEROSCLEROTIC HEART DISEASE.

How do one get it and what are the CAUSES, SIGNALS & CURE  of it. 

PLQUE NARROWS DOWN THE ARTERIES -leads to> ABNORMAL BLOOD FLOW -leads to> LACK OF OXYGEN TO HEART

CORONARY ARTERY DISEASES:

(That’s is invisible but our Body send us the SIGNALS.)

Reasons of FAT, CHOLESTEROL, CALCIUM Deposits in our ARTERIES

Any Food that contributes to BLOOD CHOLESTEROL.
May result into a Coronary Artery Disease.

1. Trans Fat - MAN MADE FAT |  

Fried food | Processed food – bread, maida, cake, chips, cookies, pizza, pasta | fast foods | food cooked in HYDROGENATED OIL 

2. SATURATED FAT –
Fatty meats, cakes, cookies etc. | coconut and palm oil

3. DIETARY CHOLESTEROL –
Animal food – egg, chicken, cheese etc.

Packaged Food are loaded with Sodium, Saturated Fat, Trans fat.

We must start reading labels on packaged food and start education the nutritional value of the food we are eating.

OVER TRAINING - Excessive Running | Prolonged Exercise

May Thicken Heart Tissues - which can cause Fibrosis / Scarring

Results in OXIDATIVE STRESS.

BuildingFREE RADICALS.

These Free Radicals binds with the Cholesterol to build Plaque in the Arteries leading to Cardiac Arrest.

Seek an expert advise for the CUSTOMIZED correct guidance.

SIGNS OF CARDIAC ARREST |
a WEAK HEART

1. Heart PALTIPITATION :
Weakness
Dizziness
Discomfort in chest.

Heart Palpitations SYMPTOMS : 
Irregular Heart Beats
Missing Heart Beats
Rapid Heart Rhythm.

Above symptoms indicates your heart is not pumping blood properly
( this can be due to : low blood sugar | dehydration | low potassium )

2. Consistent BREATHING ISSUES AT NIGHT OR DURING WORKOUTS :

Similar to point 7.

Most of the time issues related with the breathing pattern is directly connected with Heart Health.
That means Heart is not able pump blood well - resulting into lack of oxygen flow in the system.

3. CONTINUOUS CAUGHING @ NIGHT OR DURING WORKOUT : and Pink Colour of the mucos
Usually the colour of the mucos in ordinary chest congestion is white in colour.
If the colour turns pink or red, its the signal of alert.

Since the Heart is weak, it will send the fluid back to the Lungs

4. DIZZINESS / FATIGUE :
When you feel dizzy  first thing in the morning.
Reason : Lack of blood.  - Heart takes away blood from other body parts preferably limbs leading to tiredness.

5. CONFUSIONS – MENTAL STRESS :
Disorientation and Memory Loss.
If you consistently feel lost of mind, disoriented or confused.
Do hesitate in making decisions.
There is a constant Mental Stress.
You tend to feel tired all the time and there is loss of memory at regular interval.

These patterns are directly connected with Heart Issues.

Heart failure can cause electrolyte imbalance in our body. -> Your body starts retaining sodium - > puts a strain on your brain -> leading to confusions.

6. SWELLING OF LOWER BODY : 
If the mentioned symptoms exists for longer time and do not heal.
e.g. you noticed it and it didnt go even after few hours.

SYMPTOMS : FOOT & ANKLE | EDEMA | PAINFUL, NUMB, COLD FEET AND HAND | BLOATING FEELING -> SWELLING IN LOWER BODY.

This happens due to EXCESSIVE FLUID IN BODY.

Heart stores excess Fluid as a weak heart pumps less blood to the body organs resulting into fluid and water retention. This results into swelling of lower body (ankles, legs) and abdomen.

7. SHORTNESS OF BREATH :
Breathing while lying down straight is an issue.
this is the sign of a Heart Arrest or a weak heart.

8. FREQUENT URINATION :
A Weak HEART pumps less blood to kidneys since its prioritising pumping blood to brain. This results into fluid retention and then the body attempts to get rid of the fluid resulting into urination at night.

9. INSOMNIA :
Insomnia - less sleep, lack of sound sleep, results into increase in Cortisol - stress hormones and would weaken the heart.

ANXIETY develops due to HIGH STRESS (as mentioned above) - > results into HIGH BP -> CARDIAC ARREST.

10. LOSS OF APPETITE :
      HEART IS NOT pumping blood efficiently to  the DIGESTIVE SYSTEM.
This results into lack of or low Appetite.
Sadly many of us considers this symptom as a good opportunity for weight loss.
Which should not be the case.
Immediately seek expert's advise and take necessary measures.

HOW TO REVERSE CORONARY ARTERY | AVOID BYPASS SURGERY SITUATION

WORKOUT : 

AEROBIC STRENGTH :
Reduce your heart rate with regular aerobic training – running, walking, cycling, skipping, stairs climbing.

MUSCLE STRENGTH - 
Train the large muscles. 

BREATHING WORKOUTS :
Improves Lungs Functions - flushes out the stale air in the lungs – more space for fresh air | oxygen - > Strengthen diaphragm - > more oxygen to the heart -> 

SITTING POSTURE :
So that you breathe well.

FOOD HABITS :

AVOID SATURATED & TRANS FAT – coconut and palm oil, hydrogenated oil | 

SKIP DIETARY CHOLESTEROL

DETOX : 

- Omega 3 – walnuts, flax seeds 

- Turmeric water, empty stomach

- Citrus Fruits | ACV | Lemon water

- Green Tea

- Cinnamon

- Dates – 1,2 daily – flushes plaque and reduce fat, triglycerides.

- Pomegranate in fruits

- Fiber – fruits and vegetables.

- Garlic

- Good Fat | UNSATURATED FAT

- CUT OFF SUGAR

Latika Goel
Practising Psychologist & Lifestyle Trainer
Founder of Fitness World LetzBFIT with Latika
Author of a Book on Strength Fitness

 

https://www.youtube.com/c/LatikaGoel/videos
https://www.facebook.com/LetzBfit
https://www.linkedin.com/in/latika02/

Blogs : https://latikagoel.blogspot.com/

 

Subscribe to my Youtube channel to stay in touch :

https://www.youtube.com/c/LatikaGoel/videos

 

 

 

 

 The above matter is the original script of LetzBFit, Letzbfit with Latika.

Any copy of the above matter is now allowed.

 

 

#letzbfit #letzbfitwithlatika #kyaaajaapneworkoutkiya #uthojaagodaudobhaago #latzpsychology #positivepsychoogy

OUR HEART AND HEART RATE BASED TRAINING

HEART RATE
WHAT IS IT?
WHAT IS THE IMPORTANCE OF HEART RATE  AND FITNESS.

Medical | Research | Session

If we are an athlete, sports person, a fitness freak or a recreational runner, our aim should be to achieve a healthy heart rate as per our age and current fitness level.

In order to improve our heart health, we must focus on improving our fitness with a STRUCTURED WORKOUT format.

Workout format for all Genre of Fitness Training:

1. Cardio

2. Strength workouts

3. Stretching or yoga.

Why does a runner or a cyclist need strength workouts and yoga?

So that they do not end up loosing muscle mass  and therefore avoid injuries or joint issues.

How do I determine my TARGET HEART RATE ?
(explained more in details towards the end)

You can calculate your maximum heart rate by subtracting your age from 220. For example, if you're 45 years old, subtract 45 from 220 to get a maximum heart rate of 175. This is the average maximum number of times your heart should beat per minute during exercise.

Target heart rate is generally expressed as a percentage (usually between 50 percent and 85 percent) of your maximum safe heart rate. The maximum rate is based on your age, as subtracted from 220. So for a 50-year-old, maximum heart rate is 220 minus 50, or 170 beats per minute.

It is recommended that you exercise within 55 to 85 percent of your maximum heart rate for at least 20 to 30 minutes to get the best results from aerobic exercise. The MHR (roughly calculated as 220 minus your age) is the upper limit of what your cardiovascular system can handle during physical activity.

Resting Heart Rate :

What Is a Normal Heart Rate? 

What's normal depends on your age and activity level, but generally a resting heart rate of 60-80 beats per minute (BPM) is considered to be in the normal range.

If you are an athlete, a normal resting heart rate can be as low as 40 BPM.

Why a Low Resting Heart Rate is a Sign of GOOD Fitness?

Your physical fitness is directly correlated to the strength of your heart. When your heart is in better condition and doesn't need to work as hard to push blood throughout the body and deliver oxygen to your muscles, your fitness improves.

One must workout at 70 to 85 percent of your maximum heart rate during vigorous activity. This is known as your target heart rate. A moderate heart rate falls between 50 and 70 percent of your maximum heart rate.

How & when to check your RESTING HR?

Best time to check your Resting HR is first thing in the morning immediately after you wake up.

If you have a heart rate tracker, it will help you check it with 2 fingers on your pulse.
During the day : do check it after you relax and rest at a place for 20-25 minutes.

_________________________________________________________________

VO2 Max. - Understand it : 
The best indicator of your CARDIORESPIRATORY fitness

The Primary indicator of your Fitness Level / Fitness Age is your VO2 Max, that is the maximal oxygen up-taking capacity of your body.

VO2Max = the maximum amount of oxygen our body (heart, lungs and muscles), can use at the time of any fitness or sports training.

Its measured in ml / bodyweight / min.

VO2 Max is a person's aerobic capability and it can be developed and advanced with monitored and structured training.

Anaerobic training and Structured workouts explained here is the key to enhance and maintain a good VO2 Max.

VO2Max is important to determine the functioning of heart, lungs and skeletal muscles ( that is the peripheral muscles) with the maximum effort in fitness training.

A high VO2 Max means your heart can supply more oxygen to the body organs and muscles in that particular time.

How do you calculate VO2 Max on a treadmill?

Bruce Protocol Formula for Estimating VO2 Max

For men: VO2 max = 14.8 - (1.379 x T) + (0.451 x T²) - (0.012 x T³)

For women: VO2 max = 4.38 x T - 3.9.

The general formula to calculate VO2 Max, you need to input the resting HR and Max HR.
(Maximum HR / Resting HR ) X 15.3 mL / bodyweight / min

HOW TO MONITOR YOUR HEART RATE AND HOW TO MAKE YOUR HEART STRONGER?

BUY A HEART MONITORING DEVICE – A SPORTS WATCH OR HEART TRACKER.

Or start monitoring your breath when you run. 

If you are finding it difficult to breathe or talk to someone while running, you must slow down or take walk breaks.

Heart rate monitoring should be through out the session. Learning to listening to heart, be it any activity, running, HIIT, swimming or cycling – is extremely tricky and important.

_________________________________________________

How do I define my Fitness Age with a healthy Heart Strength?

Fitness Age is a concept, that we must understand and focus on as the core for our training.

Focus to achieve your fitness age as lower than your actual age.

Structured workout with adding anaerobic training along with frequent rest periods will help you achieve a healthy fitness age.

Because of the increase in the usage of cycling and recreational running in our society and surroundings, we are obsessed with the pace or mileage achieved with cycling or running.

Fitness age is not managed by covering more mileage. Its directly proportionate to your Heart Health. And you achieve a good heart health with regular Structured workouts.
___________________________________

How to Lower the Resting Heart Rate ?

Lowering the Resting Heart Rate is an important aspect to manage a Healthy Heart.

And how can we do that?

Step 1 : Regular workouts: 

The easiest and most effective way to achieve a lasting lower heart rate is to do regular exercise. 

read it, its not more but regular and structured workouts with regular resting and cross training sessions.

A Structured workouts has a balanced focus on Cardio, Strength workouts and yoga.

Step - 2 : Hydration : Avoid dehydration during the workout and during the day too.

When the body is dehydrated, the heart has to work harder to stabilise blood flow. 

Throughout the day, drink plenty of sugar- and caffeine-free beverages, such as water and herbal tea.

During the workout, make a pattern to have 1,3 sip after every 10-15 min.

______________________________

ANAEROBIC INTERVAL TRAINING / HIIT (HIGH INTENSITY INTERVAL TRAINING) :

what is that and how does it improves our heart strength?

Anaerobic interval / HIIT workouts = train our heart in minimum supply of oxygen = improved VO2Max = improved Heart Health

High Intensity Interval Training is the key to improve our fitness levels and at the same time it helps build up the muscle mass also.

HIIT / Interval training : 

1. Sprinting

2. Stairs running

3. Interval Brisk walking

4. On spot anaerobic workouts : burpees, mount climbers, jump squats, jump lunges, skipping – where we challenge our heart rate for a short duration.

Anaerobic Interval Training / HIIT format can be : 

30 sec to 1 min

1-5 min break

repeat 5-10 times.

Here we train our heart to get strong and at the same time giving regular recover period also.

Pointing out few examples of ANAEROBIC – HIIT again : 

Sprinting

Bodyweight workouts – high intensity done with minimum rest periods – jump squats, jump lunges, spot fast jog, burpees, mountain climber, stairs running etc.

Do these workouts and then you will notice a sharp increase in your heart rate while training.

This is where you are training your heart to perform in a lower supply of oxygen and in turn improving your VO2 Max.

HIIT = increase in heart rate = lower supply of oxygen = increase in Vo2Max = improved fitness age = improved heart rate.

A Good Vo2 Max shows that your heart health is strong and heart is oxygenating the blood and muscles more effectively.

HEART ZONE – 

As per our age, there are various zones defined for our training.

ZONE 1 – WARM UP

ZONE 2 – WARM UP

ZONE 3 – AEROBIC ZONE

ZONE 4 – AEROBIC ZONE 

ZONE 5 – ANAEROBIC ZONE

Our focus should be to remain within Zone 4 while training.

We can reach till zone 5 while doing Anaerobic Training.

Focus should be to achieve an average heart rate as per our age.

Focus should be to achieve as low resting HR as 50-60.

Calculation or YOUR MAXIMUM HR :

70 to 80 % of (220-your age )

try to be within this zone while running or cycling or working out. 

In running, gradually your pace will improve by staying within this HR Zone.

In a 1 hour workout / run, the heart rate should be managed as : 

1. Warm up and cool down – 50-60 % of your range – it should be 5 min each.
2. Sustainable pace – 60-70% of your range – it should be 30 min. you can do a combination of run and walk or a very easy mode run or easy mode workout.
3. A little high 70-80 % - for 10 min.
4. And in extreme Anaerobic mode – 80 % and high – for 2 min.

EXAMPLE:

Suppose you are running at your favourite and target pace of 5 or 6 or 7.

You have successfully achieved that.

But your HR was above your prescribed HR.

Here, you may have achieved your desired Pace, but your Heart Rate was not what it should have been.

So work reverse. Start running within your HR zone and then try to understand now what your pace is.

FAT BURNING ZONE :
OTHER BENEFITS OF HIGH HEART RATE OR HIIT TRAINING :

Fat Burning Theory says that you must workout as HIIT and remain in 70-80% of your max Heart Rate.

Aerobic metabolism produces the most energy and can use the widest range of fuels, such as sugars, fats, and even proteins. 

When you do so, your body looks to get energy from the Fat stored in the body, instead of the Glycogen stores.

Body burns more body fat when your heart rate is high. But that doesn’t mean that one should start training endurance activity on higher heart rate

High heart rate should be maintained for a short duration supported by recover period.

How to Find the INTENSITY / MHR Zone OF YOUR WORKOUT?

• Few HR BASED POINTERS as per my experience and study :
  
  
  How to Find the INTENSITY OF YOUR WORKOUT?
  
  
  1. If you are SEDENTARY, with NO ACTIVITY. 57% to 67% of your MHR.
  
  
  2. MINIMUM ACTIVITY ZONE. 64% to 74% of your MHR.
  
  
  3. If you workout sporadically. 74% to 84% of your MHR.
  
  
  4. If you workout regularly. 80% to 91% of your MHR.
  
  
  5. If you train @ high Intensity. 84% to 94% of your MHR.

MAXIMUM HR

Your Max HR is not an indicator of your FITNESS LEVELS.

Your MAX HR doesnt rise as your Fitness improves OR you get STRONGER.

However knowing your Maximum HR will be helpful too know your TARGET HR.

How do you judge a sustainable and high pace when you don’t have any HR instrument?

Sustainable pace : You are capable to talking with someone.

High Pace : You get breathless or find it difficult to talk.

Latika Goel
Practising Psychologist & Lifestyle Trainer
Founder of Fitness World LetzBFIT with Latika
Author of a Book on Strength Fitness

 

https://www.youtube.com/c/LatikaGoel/videos
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Blogs : https://latikagoel.blogspot.com/

 

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 The above matter is the original script of LetzBFit, Letzbfit with Latika.

Any copy of the above matter is now allowed.

 

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