| |
Holistic Fitness Matrix
Chart™©
Integrating a variety of fitness disciplines results
in a biologically younger body that consistently
performs exceptionally well throughout life.
Excerpted
From Ms. Miranda's book,
"The 14
Natural Laws For Building A Body That Just Won't Quit".
 | Different exercises
determine how well you can perform various types of physical
activities. When aerobic exercises (fat-burning, sustaining a
raised heart rate), anaerobic (bursts of muscular effort such as
weight lifting or sprinting), and flexibility exercises are
combined, the result is an overall increase in muscular strength, endurance,
and flexibility while improving your heart and lung capacity.
Choosing different types of workouts also creates a synergistic
effect that improves overall performance in such coordinated movements as sports, dance,
or the martial arts.
|
| Full and proper
recuperation from every exercise session is a must to make
consistent progress in your fitness and energy levels. If you
recuperate properly from each workout, you can prevent chronic
fatigue and eliminate typical feelings of procrastination or even
dread at the thought of your next exercise session.
|
| Reduced athletic
injuries or more rapid and thorough healing from those injuries are
more
benefits of a holistic fitness routine, but only when combined with daily
correct and thorough nutrient replenishment.
|
| With a progressive
fitness program you select from the Holistic
Fitness Matrix Chart™© below combined with the
Complete and
Correct Nutrition Protocol System™©,
you can transform your looks and the way you feel by literally
re-building an efficient, fit body, have more youthful and radiant
skin, greatly slow or even reverse the rapid aging process.
|
| Implementing these
two powerful systems together results in perpetual freedom and
worry from minor and major illnesses and degenerative
diseases.
|
| Raising your energy
life force (the rate at which your trillions of cells vibrate)
produces a sharper mind, promotes calm and
proactive thinking, and spiritual awakening, empowering you to change your life
with purpose and action, to inspire others, and enact great
change. |
|
Holistic
Fitness Matrix Chart™©
For
better all around fitness and physical development and to create your own
holistic exercise/fitness program, choose one or more activities from each
category. You will note that some activities fall under more than one category.
Aerobic Exercise
A fat burning activity best done at least every other day
to give joints and muscles time to recuperate. Do this type of workout
at least 3-4 times per week to keep the excess body fat off.
|
Anaerobic Exercise
A Strength Building
Activity is best performed in
split routines: upper body, lower body on alternate days. Allow muscles
at least 36- 72 hours full rest and recuperation between workouts.
These activities help stimulate growth hormone, which is
beneficial for maintaining a more youthful, toned, stronger body with
greater stamina for other types of activities.
|
Flexibility-Promoting Activity
Staying flexible
requires daily stretching. This prevents muscle straining, muscle pulls,
or strained ligaments and tendons. A flexible body has less aches and
pains.
These activities help increase flexibility.
|
Coordinated Movement Activity
Putting all the skills
acquired from the other three categories together to enjoy various
activities with more confidence, better performance and enjoyment.
|
Walking
|
Calisthenics
|
Yoga
|
Tai
Chi
|
Jogging
|
Weight
Training
|
General
Stretching Routine
|
Yoga
|
Hiking
|
Bodybuilding
|
Gymnastics
|
Martial
Arts
|
Swimming
|
Power
Lifting
|
Dance
|
Cardio/Fitness
Kickboxing Class
|
Roller
Blade Skating
|
Rowing
|
Martial
Arts
|
Dance
|
Ice
Skating
|
Rock-Climbing
|
|
Gymnastics
|
Cardio/Fitness
Kickboxing Class
|
|
|
All
Sports
|
Bicycling
|
|
|
Roller
Blade Skating
|
Dance
|
|
|
Ice
Skating
|
Rowing
|
|
|
Surfing
|
| |
|
|
Rowing |
Approach your exercise program sensibly. Begin at the level
you presently are and progress steadily. Try
to avoid over-training and/or under-recuperating. Check with your physician
before beginning any exercise program. Monitor your pulse rate to prevent
overexertion. To calculate your training heart rate, or the safe intensity at which your heart should beat
during exertion, use this formula:
Step
1: Take Your Resting Pulse Rate. Place index and
middle fingers gently on your main carotid
artery just below the ear, and count your number of heart beats for ten seconds,
then multiply by six. This is your resting heart rate. To be sure this is
accurate, do this three times.
Step
2: Calculate Your Maximum Exercising Heart Rate: 220
– Your Age = Maximum Exercising Heart Rate
Your level of fitness depends on how hard you can tax your heart, or the
intensity level:
Beginner or low fitness level . . .50% - 60% of maximum exercising heart
rate
Average fitness level . . . . . . . . 60% - 70% of maximum exercising heart rate
High fitness level . . . . . . . . . . . 75% - 85% of maximum exercising heart rate
Step
3: Calculate Your Safe Training Heart Rate
[(Max Heart Rate - Resting Heart Rate) x Intensity] + Resting Heart Rate = Safe
Training Heart Rate
Example:
Mary is 54 years young and at an advanced fitness level. Her resting pulse
rate is 66, her maximum heart rate during her workouts should be no more than
166, and her safe training heart rate should be around 141. Using the above
formulas, this is how she calculated it:
Step
1: Resting pulse rate: 66 beats per minute. (11 heartbeats counted within 10
seconds, then multiplied by 6.)
Step 2: Maximum Exercising Heart Rate: 220 – 54 = 166 beats per minute
maximum exercising heart rate
Step
3: Safe training heart rate: [(166 – 66) x 75%] + 66 = [100 x 75%] + 66 =
75 + 66 = 141
|
Welcome To HolisticChoices.com 
