intended), I need to discuss some seriously great news:
My good friend Joel Marion just hit the #1 bestseller spot for a digital
publications immediately along with his launch of The XTreme Fatloss Diet.
Lots of my subscribers had taken me up on his 25-Day Challenge.
What’s the 25-Day Challenge?
Joel worked well with me to support motivate my audience dropping up
to 25 lbs in 25 days… and that he proceeded to go the one step further by discounting
his complete System by $30.
That price cut was meant to end Friday, however, if you go Below…
http://www.FatlossXtremePlan.com <— Weekend discount page
… you can get it discounted until Sunday. Joel’s celebrating his #1
spot and extending this a bit longer. What I suggest is picking up
the System and starting the plan the day after Memorial Day. Don’t
worry about it until then. But get it now while it’s discounted.
In 25 days, let me know how you look!
————————————————
About Your Heart
————————————————
On to more serious matters:
There are 3 simple tests you can do yourself to determine your
risk for sudden heart attack.
These are tests that ‘very’ few doctors use, and honestly I have no
idea why.
Yes… yes I do: Money.
It’s far more lucrative for them to prescribe drugs and focus on
“lowering cholesterol”, an important thing, rather than look at
other important things that cost you nothing.
Anyway, here’s what science has revealed…
————————————————
Heart Rate Test
————————————————
Even if you have normal cholesterol levels, your risk for sudden
heart attack increases dramatically if your resting pulse rate is
over 75 OR if your heart rate recovery is below 25 beats per minute.
A study came out a few years ago that I will never forget. You see,
I have a naturally high heart rate. Even in peak shape, my heart
rate is usually above 75 beats. This study showed that those with
resting heart rates over 75 were 2-3 times more likely to die of
heart disease.
Scary stuff.
Since then I’ve been working on lowering my heart rate through more
walking, some intense cardio (about 25 minutes a week tops), and
meditation techniques.
This is an EASY test for you to perform at home. Simply take your
heart rate before you get out of bed in the morning. Then, take
your heart rate in the middle of the afternoon after sitting down
for 15 minutes. Do this again at night. Then average the three
numbers together.
If they do not average out to be lower than 75 then increase your
exercise and consider yoga, meditation, or more stress-free time in
your day as a solution.
————————————————
Recovery Heart Rate Test
————————————————
The other studies I dug up looked at “recovery” heart rate, or RHH.
This is an oft-overlooked number that is really as predictive of
heart attack “despite” normal cholesterol levels, and heart disease
risk in general, than your traditional lipid panels.
To measure your RHH, you need to get clearance from your doctor to
exercise up to your maximum heart rate. Usually is about 220 minus
your age, although that’s just a good guess.
Once he/she agrees, and after you’ve been exercising for at least 6
weeks well at about 65-75% of your max heart rate, get your heart
rate up to near your maximum. Do this gradually on a treadmill by
increasing elevation and speed until your heart rate approaches
max. You should be wearing a heart rate monitor (Polar makes the
best) to perform this test.
The studies I’ve read tested RHH using one of three methods after
max HR was reached. Ask your doctor which one you should use.
The first is to immediately stop exercising and sit down. This CAN
be dangerous, so make sure you check with your doctor. Take your
heart rate at 60 seconds post-exercise, and again at 120 seconds.
If your heart rate does not decrease at least 25 beats during the
first minute, and another 25 during the second, your risk for heart
attack and heart disease is elevated. Statistically, if your HR
decreases 40 beats or more during each minute, your odds of
having a sudden heart attack decrease to .01%.
Pretty powerful stuff.
The other two methods were to keep walking rather than stopping
cold. This is probably safer. If you take this approach (the “cool
down method”) then your HR should drop 15 or more beats per
minute for the first 2 minutes.
Finally, there was lying down on your left side with your arm under
your head. This is how they do it when you have an stress/echo test
done. This is by far the most dangerous way and should only be done
in a cardiologist’s office.
I personally take my HR using two methods: I sit down (I feel safe
doing this) and I walk very slowly. I take the averages of these
two numbers.
You can radically improve your RHH by focusing on these simple
tests and by increasing cardio and resistance training. This is the
cardio that I DO believe in — the kind that can save your life.
You do not need 30-45 minutes a day to do this. Using the GXP
cardio method, you can usually increase your RHH in a few months.
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