THE QATSPY® YORKER Performance Sports Training & Apparel Quarters
INSIDE THE LEATHER HEALTH & FITNESS SPORTS PERFORMANCE
By: Charles W. Boatright
Benefit of Raising Heart Rate During Exercises– How to determine your Target Heart Rate during Your Exercises to receive maximum Benefit
WARNING: Check with your Doctor(s) before you began any exercise regimen.
To obtain maximum benefit from your workouts especially during your cardio-aerobic exercises, you will need to raise your Optimum Heart Rate level. A target for men is to take your age and subtract from 220 x 85%; for women it is 88 percent of the ladies age subtracted from 206 x 85%.
Example of Calculating Optimum Heart Rate level
Men:
I’m 64 years old, male, so my Optimum Heart Rate level= 220 – 64= 156 x 85% or 132 bpm. My Optimum Heart Rate level that I want to achieve during 10% of my cardio/aerobic workout period when I’m on my Exercise bicycle. This is why cardio-aerobic exercise are important in your normal workout sessions. I would suggest that you have this type of Optimum Heart Rate level toward the end of your workout period before cooling down.
Women:
For a women of the same age, 64, your Optimum Heart Rate level would be:
206 – (0.88 x 64) x 0.85= 149.68 or round up to 127 bpm
Just a little background on the difference between cardio and aerobic exercises:
Cardio– Increases you blood flow through the body.
Aerobic– Increases you oxygen level through the body.
Benefits of Optimum Heart Rate levels while Exercising
The biggest benefits of achieving your Optimum Heart Rate level is it reduces Hypertension (High Blood Pressure) and improves blood flow throughout the body with less effort on the heart to pump during the normal course of the day. Optimum Heart Rate level during exercises also increases oxygen and blood levels that helps you manage your weight, strengthen your heart, and improves your endurance and stamina. You should get at least 150 minutes of exercise per week.
The objective of obtaining an Optimum Heart Rate level is to raise your systolic (top) number while your diastolic (bottom) number stays near your normal range.
Also reaching your Optimum Heart Rate level during your exercise routine also lowers your cholesterol and blood glucose levels as well. But there is even more obvious results and that is revealing in reaching your Optimum Heart Rate level during your routine workouts, healthier and younger looking skin.
A routine exercise regimen increases the production of collagen to help repair muscles, joints, and the most revealing one of all is a healthier and younger looking skin. I don’t know too many people (men or women) that wouldn’t want to have healthier and younger looking skin just by working out on a regular basis. This is better and less expensive than purchasing very expensive skincare products.
Strong Muscles is Essential to a Strong Immune System
Strong muscles are essential to a stronger immune system that we have found to be invaluable during this COVID-19 Pandemic. This Pandemic that we are just now emerging out from, after 24 plus months, stresses the importance of our diet and fitness program. The top contributing factor for hospitalizations and deaths from COVID-19 was hypertension. Both your diet and fitness are major players in maintaining a healthy blood pressure with systolic (top) number below 120 and diastolic (bottom) number below 80.
Reaching Optimum Heart Rate level during exercises will lower your blood pressure both the top (systolic) and bottom (diastolic) numbers within 4-to-6 weeks of starting a routine workout routine. So don’t give up on your two top New Year’s Resolution to (1) Lose the weight and (2) Get into better shape. Walking is a great way to start, but cycling is the best way to boost and achieve Optimum Heart Rate levels.
Strength training doesn’t raise your Optimum Heart Rate level as does cardio-aerobic exercises can, but don’t neglect your strength training. Strength Training is important to your overall health, especially women, to avoid loss of muscle and bone density. And ladies, if you want great glutes and quads you can’t beat squats and cycling.
The Presenting the Case for CASE Workout Program
In the photograph below, I’m 64 years old standing in my Home Gym where I work out for approximately 60- minutes 6- days per week. The exercise equipment that is shown here that I have labeled in this photograph is all the exercise equipment that I use.
Most of my exercise equipment is very inexpensive, under $40, except for my exercise bicycle, punching bag, and a couple of the heavier dumbbell weights. For those just starting out, you can just purchase a few elastic tubing and start your strength training with those. If you have a door, you got your gym that you can work out in. One advantage about what I call tubing is it tones and reduces stress levels.
You can add equipment as you go and start acclimating to a more extensive workout program as you develop your strength and stamina. Concentrate on what you can do; and not on what you can’t do. If you can do only 5 forearm curls where your exercise starts at 5- reps that of what you can do and then gradually build from there. In place of an exercise bicycle, do a brisk walk or slow jog. Shadow boxing is a great substitution for a punching bag work out and as an aerobic workout.
The CASE Regimen Program
I developed The CASE (Cardio-Aerobic ■ Strength ■ Exercise) Regimen Program to maintain my health and fitness as I age. I start out with 4-to-5 yoga poses for ~5- minutes to stretch before I proceed to strength training and cardio-aerobic workout last. I start to see my heart rate increase during my prep and strength component.
Three Stage Optimum Heart Rate level Cardio-Aerobic Workout Period
But it isn’t until I get on by exercise bike that I experience my Optimum Heart Rate levels. My exercise bicycle is equipped with sensors in the handle bars to measure my pulse rate (bpm). By the time I get on my exercise bike for my last element, my pulse rate is ~115 (beats per minute) bpm. But, it isn’t until I get into my third stage on exercise bike that I raise my heart rate to 132 bpm during my second stage of my workout. I usually ride my bike for 30 minutes. I divide my bike exercise into 3-equal stages:
Stage No. 1: 75% of my OHM or 159 x 0.75= 120 bpm
Stage No. 2: 85% of my OHM or 159 x 0.85= 135 bpm
Stage No. 3: 80% of my OHM or 159 x 0.80= 127 bpm
Example: I want for Stage No. 1 for 10- minutes to raise my OHR to 120 bpm; Stage No. 2 for 10- minutes to raise my OHR to 135 bpm; and Stage No. 3 (Cool Down Stage) for 10- minutes to drop my OHR down to 127 bpm.
Conditioning
My Home Gym IS NOT heated nor air conditioned on purpose, so in the summer time I can get the full benefit of my Optimum Heart Rate and conditioning in order to detox my body with the sheer amount of sweating that I do in a 115 degree Gym. Don’t ever pass up your opportunity to sweat during your workouts.
The Benefits of The DELPHI- DIET & FITNESS System
I managed to drop 45- LBS in 8- weeks following The DELPHI- DIET & FITNESS System. I dropped a total of 52- LBS in the next couple of months after I lost 45 LBS. I went from having a waistline of 37.75- inches down to 32- inches in those 8- weeks and now have and maintained a waistline of 29.50- inches these past 7- years.
Now, I would like to add that weight and inches wasn’t the only thing that I dropped, as I also managed to drop my blood pressure and decades off the age of my skin. Below is my current blood pressure that I took last night (Wednesday, 09Mar2022) without any prescribed medication of any type. I enter into evidence the feature photograph of my skin condition at age 64, above; and the photo below of my blood pressure reading and let you be the judge.
The DELPHI (Diet ■ Exercise ■ Lifestyle ■ Performance ■ Health Index)- DIET & FITNESS System allowed me to select foods from my grocery store or restaurant just by reading the Nutrition Label that turned my body into a turbocharged calories-burning juggernaut. I have included my Waistline Chart, below, that I kept during those 6- months period. Also If you can’t measure IT; than you can’t achieve IT!
If Your DIET & FITNESS Provides this type of results of losing Weight, Inches, and is Age-Defying, you better stick with it, if not try The DELPHI- DIET & FITNESS System!
To determine what your optimum waistline should be- take your height in inches and divide by 2.20. For example, my optimum waistline is 66- inches/2.20 = 30.0 inches. As you can see, I wasn’t a high prospect as a basketball player coming out of high school. My actual waistline now is 29.50- inches that I measures this morning.
To purchase your Download Copy of The DELPHI- DIET & FITNESS System please use the link below:
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Other Services that We Offer
Please contact us to arrange for a corporate golf Instructional outing, ■ How to take advantage of Sportsmanship and coaching techniques to apply it to your workforce and build a motivated team ■ and How to develop mental and physical fitness in the workforce for health and wellness. A stronger workforce is a better performing workforce.
My online store, THE QATSPY®, specializes in Sports performance apparel that offers both men and women clothing for the office and for the weekend, especially a great sports jacket. I wear my sports jacket, or the A-2 Leather Flight Jacket, traveling for business meeting clients and what I call my Buffalo Rough Rider’s Jacket. This A-2 Leather Flight Jacket offers that Charisma look for all occasions.
Promoting Your Business
There’s is nothing that gets notice like our authentic than our Leather Flight Jacket that we can personalize of companies, organizations, or individuals with their logo and/or names. Each jacket comes with its own spokesperson that knows your business. Our collection of Leather Jackets are better than business cards, but make sure that you carry plenty of business cards with you; because you will need them. We have a interior linear pocket where I carry my business cards.
THE QATSPY® AMERICAN CLASSIC LEATHER JACKET COLLECTION
The U.S. A-2 Leather Jacket has been a major part of our history (both military and civilian) since 1931 when the U.S. Army Air Corps developed and issued the leather flight jacket to pilots during World War II. A version of this iconic and classic A-2 Leather Flight Jacket became the persona of two legendary entertainers/actors- Fonzie in Happy Days and Indiana Jones in Raiders of the Lost Ark.
As Fashionable are our US WINGS® Jackets are, your best fashion is Your Fitness
Like my lineman Foreman once stated- Chuck, It isn’t what you’re doing that matters, it is HOW you look do it that does matter!
In the photograph below, I’m 64 years old. This photograph was taken after we did a WINTER Photo shoot (18Jan22) for our line of US WINGS® Leather Jacket that I carry in our online store. We took advantage of an unseasonable warm January day in the mid-60’s to do this photo shoot. The camera crew challenged me to an AB Challenge where I’m posing without my shirt. I credit my DELPHI DIET & FITNESS System for my physical condition, and the condition of my skin.
The Sportscaster’s Leather Sports Jacket
I had the pleasure of having Noah Newman for an interview in our Press Box for an one-on-one interview who is with WJTV-12 Television Station here in Jackson, Mississippi. This was at our hangar in Madison, Mississippi.
Caption:
Please Visit my QATSPY Sports, Health & Fitness Hangar
The DELPHI AD DIET & FITNESS System to drop more than just LBS and inches, but decades off the condition of your skin. Below is my QATSPY HEALTH & SPORTS HANGAR that includes my GOLFER’S BRACHS-PALMER TECH to get you back into your Golf Game with Consistency from TEE-2-GREEN:
