Run your bath as hot as you can, make some lemon hot water and
get ready to burn some calories. I was so soar last night from...well life I guess...that I needed to either have a steam, sauna or a bath. Considering that the last thing I wanted to do was go sit in a public rec center hot hub full of filthy old men spitting and talking bullshit I decided to create my own detoxifying sanctuary.
I went onto Pinterest to find the perfect Detoxifying Bath with the ingredients I already had in my cupboard. I decided on a hot apple cider vinegar bath (1 1/2 cups of the vinegar plus super hot water for 20 minutes). The blog also suggested having a large cup of hot lemon water to drink while in the bath. This sounded enjoyable - I was getting pretty excited for my night of R&R...so I turned on Adele, covered my bathroom with IKEA tea lights and put my foot into the tub. HOLY SH*T it was freaking hot! I guess our hands have a higher resistance to hot water compared to the rest of our bodies. It took me almost 6 minutes to fully immerge myself in that evil hot thing, not to mention it smelt like vinegar - Duh Jenny. Once in the tub I started to feel my heart rate go up. I took a sip of the hot lemon water and my heart rate went even higher!
I'm not going to lie - I may have an issue with A.D.D - because I get extremely bored in baths, and I know I'm not alone. I usually try to read - but then the book gets wet, or I do numerous things like shave my legs, do a face mask, exfoliate, etc. But I didn’t want to do any of the above considering I was in a hot tub of vinegar! So I started to stretch. I went onto all 4 and started with the cat-cow pose.
Then I moved into stretching my arms, hip-flexors, shoulders, etc. Any stretch that I could do in that limited space I did, and my heart rate was rapidly getting higher! I felt like I was in a hot yoga class -but in water. I stopped for a moment and took my heart rate. 166 BPM (beats per minute) Holy Moly! That is right in my target heart rate zone for when I'm working-out. You
typically want to work out at 60% - 85% of your heart rate max (this is where you'll be burning the calories and fat).
How Do You Find Out Your Target?
Heart Rate? The best and most accurate method is The Karvonen Method:
1) 220 - your age - your resting heart rate = Heart Rate Reserve
2) Heart Rate Reserve x .60 + resting heart rate = low end of your exercising heart rate range
Heart Rate Reserve x .85 + resting heart rate = high end of your exercising heart rate range
1) 220-26-60=134 ( Heart Rate Reserve)
2) 134 x .60 + 60 = 140BPM (low end)
134 x .85 + 60 = 174BPM (high end)
How do you find out your resting heart rate? When you're sitting around chillin’(with no caffeine, alcohol or drugs...which is quite possibly never...) check your pulse. Count how many beats your heart pumps in a 10 second period and times it by 6.
Boom - there ya go - that’s your resting heart rate. It should be around 65-85. The more fit you are, the lower it tends to be. Don’t lie to yourself to make you feel more fit! It will only give you incorrect results.
There are several other methods on determining your target heart rate - throughout my learning’s and experience this is the best and most accurate because it is individualized using YOUR resting heart rate!
Let me know if you have any questions! Now go run a detoxifying bath for yourself and start burning those calories!
Feeling weak, anxious and unconnected to my body lead me to start exercising. I joined a dance class once a week and after every dance class I had a glow about me, and it wasn't just from the sweat that I built up in class, it was something more. I realized it was the endorphins that were being produced from the physical activity I was doing. Join me and start moving and feel the difference. Read my blog to get motivation, try the exercises I've posted, contact me for personal training, bootcamps, workout cards or just go for a walk. Any activity is good activity.