Katelyn Sander

Let it Slide

"Soup of the Day"...just got Serious!

So yesterday you poured yourself a coffee and went into another room with your happy shiny mood. Are you still hiding in there? Sooner or later we need to figure out how to coexist with someone whose mood is not the same as our own. This is especially tricky and important to figure out how to do right now when so many of us are living in close quarters with the people we are emotionally connected to and invested in.

Let’s recap what we know:

  • Emotions are contagious.
  • Negative ones are more powerful. It’s easier to pull someone down than pull them up.
  • We are hardwired to “catch” other people’s emotions as emotions including fear, anxiety, and threat may be vital for survival.  
  • Mirror neurons play a huge role in emotional contagion, and mirroring itself is a powerful survival mechanism.

In other words, it’s really, really, really tough to completely avoid negative emotions when the person you are living with and care about is carrying them around.

So, what do we do? We let it slide. Whether you’re on the high or low end of the seesaw, it’s the same advice: Head on over to the slide.

Remember what mirroring does? It bonds people. It creates a sense of intimacy. It increases trust. Misery loves company. And silly people gravitate towards each other. So, slide a little in the direction of your mate, your friend, your child. Nudge, claw, pull yourself along the continuum of emotions so you are a little closer to where they are sitting. Hang with them there for a bit and try to understand what they’re experiencing. Provide them with a little comfort, a non-judgemental sounding board, or give them space to be proud and share their joy. Let them tell you a story or two. An annoyingly cheerful one or a depressing self-deprecating one. Don’t try to change the story. It’s not yours to change. Just listen. Find it in yourself to celebrate or be completely empathetic. 

Sliding towards their good mood may lift yours. Sliding towards their bad mood will take their temperature down a little and may encourage them to let it go a bit. And your good mood? You can pick it back up. More on that tomorrow…

Inspiration of the Day

“Love is not just a passion spark between two people; there is infinite difference between falling in love and standing in love. Rather, love is a way of being, a ‘giving to’, not a 'falling for’; a mode of relating at large, not an act limited to a single person.” - Irvin D. Yalom, When Nietzsche Wept

Class of the Day

Join Gavin W. today for his first virtual Rip It Up class! This class will challenge you to your max! Come out and perform the prescribed workout for the day, which will utilize all your skills, from coordination to endurance, and strength!

Rip It Up begins in your living room at 12:00pm (35 minutes).

Click here to join the class.

Meeting ID: 829 2712 2447
Password: 776443 

Trainer Moves of the Day

These more advanced core exercises demonstrated by - Xochil Rodriguez Personal Trainer at TAC - can be a great work break, an add on to your current workout or a way of rounding out or warming up your cardio!

 

For questions about these core movements you can connect with Xochil here.

Exercise Fundamental of the Day

Intensity Matters: Measuring Intensity Using Heart Rate (HR)

As you all know, as you increase your exertion your heart rate increases too. Measuring heart rate can be a very effective way of gauging how hard you’re working and help you stay within a given intensity zone in order to maximize fitness and performance gains.

In order to roughly determine your heart rate training zones, you can use the heart rate reserve (HRR) method I refer to in my Intensity Guidelines Table. 

  1. Subtract your age from 226 to approximate your maximum heart rate (MHR) (Subtract from 220 if you are male). 
  2. Calculate your resting heart rate (RHR) by measuring your heart rate when you first wake and are still laying down.
  3. Calculate your HRR: MHR - RHR
  4. Use the Intensity Guidelines Table to determine what training zone you want to work in. Apply those percentages to your HRR and then add your RHR to this number to calculate your target heart rate zone.

For example, let’s say I’m a 48-year-old female with a resting heart rate of 64bpm. When I head out for my run today, I want to stay within my Endurance Training Zone, which would be between 69% and 80% of my heart rate reserve. My heart rate max is 226 - 48 or 178 bpm. My HHR is 178 - 64 or 114 bpm. So my target on my run today is to keep my heart rate between (114 x .69) + 64  and (114 x .80) + 64 OR 145 - 155bpm.

This will keep me training in Zone 2 or the Endurance Training Zone.

Training in this zone allows you to build a strong base. That may not sound particularly glamourous, but building an effective base is essential if you want to improve fitness and performance. Perhaps it’s more compelling if I tell you that professional and elite endurance athletes commit 60 - 75% of their entire training volume to Zone 2.

Each training Zone elicits specific physiological, metabolic, and mental adaptations which in turn improve performance. Your capacity to do anything physical depends on – aside from motivation! – your ability to transform chemical energy into mechanical energy at the required rate. Exercise intensity as well as muscle fiber recruitment patterns will dictate which zone you’re working in, the energy system activated, and the substrates that are used.

Skeletal Muscle is composed of two kinds of muscle fibers – Type I (slow twitch) and Type II (fast twitch). Fast twitch is further differentiated into Type IIa and Type IIb. Type I muscle fibers are the first ones to be recruited. As intensity increases, and faster, additional muscle contraction is required, Type I fibers cannot support the extra demand and Type IIa fibers kick in. Intensity increases even more? Yep. Type IIb joins the party.

Simply put, slow twitch fibers are used for slower, less intense, purely aerobic activities and fast twitch at faster speeds and higher intensities. Today – we’re just focusing on Zone 2 and Type I.

Type I fibers have a very high mitochondrial density and are extremely good at using fats for energy. They are also responsible for clearing lactate as it accumulates in the muscle tissue. The more we train in this Zone, the longer we are able to sustain training and still have stuff left in the bank at the end. 

Zone 2 training also increases the efficiency of your cardiovascular and respiratory systems allowing you to work at relatively higher intensities without using the anaerobic system. And this type of exercise tends to put less stress on the central nervous system and, in some cases, encourages more efficient, safer mechanical loads.

Final word on the benefit of Zone 2 Training: This is the one zone where I find I am able to allow my mind to wander or engage in a podcast. High intensity training requires all of my mental focus. It’s wonderful to either move and meditate, get lost in nature, or get caught up on what Dr. Peter Attia is talking about these days…

Intensity Guidelines:

Note that using heart rate training zones have limitations.  For example, cycling workouts will typically elicit a lower heart rate response for the same exertion compared to running workouts.  Variables such as psychological stress, fatigue and dehydration will also alter heart rate response, making it difficult to gauge how hard you are or more importantly should be working.

 

RPE 10 max

Typical Interval

Work:

Rest

Qualitative

Zone # (1-7)

 %HRR*

Predominant Energy Substrate Used

Muscle

Fiber Type

Recovery

1

 

 

“VERY easy”

N/A

 

Fat

 

Active Recovery

2-3

 

 

“Easy”

Zone 1

<68%

Fat

Type I

Endurance

4-5

60+ minutes

 

Aerobic or “all day pace”

Zone 2

69-80%

Fat-Carbohydrate

Type I

Tempo

6

20-90 minutes

 

“Race Pace”

Zone 3

81-90%

Fat-Carbohydrate

Type I-IIa

Threshold

7

5-30 minutes

 

Continuous sensation of “serious effort”.  Conversation is difficult.  Motivation and concentration needs to remain high.

Zone 4

91-100%

Carbohydrate

Type IIa

VO2 Max

8

3-8 minutes

1:1

Strong to severe sensations of “burning” or fatigue.  Consecutive days of training at this level typically not possible.

Zone 5

100%+

Carbohydrate

 

Anaerobic Capacity

9

30 sec – 2min

1:1.5-2

Severe sensations of “burning” or fatigue.  Conversation impossible.

Zone 6

NA

Carbohydrates-ATP-PC

Type IIb

Neuromuscular Power

10

>15 sec

1:4+

Maximum effort

Zone 7

NA

Carbohydrates-ATP-PC

Type IIb

 

Best Practice of the Day

Personalize your space.

Personalize it - Cheez Whiz adds personality, and so does putting a picture or something you are proud of or inspired by on or around your workspace. Spice it up, make it interesting, and have it be a space you want to go to (and then want to leave at the end of the day). Be as close to a window/natural light as possible too - good for the soul.

Thanks to Cindy Gillies, a TAC Member, for this guidance on working more effectively from home.

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Do you have a "Something of the Day" you'd like us to share?! Email Meg.

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