Upper Body Strengthening Audio Workout Program Level 1 and Zone Training for Weight Loss

Happy Friday!

Welcome back to your weekly dose of fitness, inspiration, and accessibility. In this week’s newsletter, we’re talking about weight loss and how to use scientific and accessible methods to burn belly fat. I’m also dropping a new audio workout for your upper body this week to help you get those biceps burning and pectorals popping. It is part one of a three part series, so be sure to download it at the bottom of this post and stay tuned for parts two and three. If you find this newsletter valuable or want to tell me how much you like the audio workouts, please let me know by replying to this email. Your feedback is important to me!

Zone Two Training for Weight Loss: From Flabs to Abs

• In 2017 and 2018, roughly 74% of adults in the United States were considered to be overweight or Obese. Being overweight is defined as having a body mass index or (BMI) of 25 - 29.9. Being obese is defined as having a BMI of 30 or higher. You can calculate your own BMI online by using a simple calculator. All you need is your weight and height. If you are interested in learning one of many ways personal trainers like me help clients lose weight more efficiently — keep reading…

• The human body has the ability to change what it burns as fuel based on the level of exercise intensity the body experiences. More simply put, exercise intensity can be manipulated to effectively target fat loss, muscle hypertrophy, strength gains, etc. Personal trainers use exercise intensity as a lever to help clients reach their goals.

• The body has zones that are generally associated with heart rate ranges. As your heart rate increases, typically so does your level of exertion. These heart rate ranges are referred to as Ventilatory Thresholds or “training zones.” These ranges refer to physiologic changes the body goes through as you increase exercise intensity and are related to the types of fuel your body uses for energy.

• When an individual trains at or just below the First Ventilatory Threshold, they are training at what has been colloquially termed as “Zone Two Cardio Training.” In zone two training, the body uses fat as its primary source of fuel and thus, is desirable when creating a weight loss program targeting fat loss. Many personal trainers will help clients with weight loss goals find their First Ventilatory Threshold so they can train at a heart rate range associated with the fat burning zone. Zone Two training is highly effective, reproducible, and easy to determine.

• Note: The terms — First Ventilatory Threshold Training, Zone Two Cardio Training, and Training in Fat Burning Zone, are used interchangeably and refer to the same thing.

To find your First Ventilatory Threshold or Fat Burning Zone, I recommend the following:

1. Use a treadmill or similar piece of cardio equipment that can be adjusted in speed or incline incrementally.

2. Increase treadmill speed or incline until you reach a point where you can string a few words together, but can no longer talk comfortably without stopping for an occasional breath.

3. Maintain this pace for at least 2-3 minutes, making sure it is sustainable and that your heart rate does not continue to climb rapidly. You should be able to continue at this pace for a minimum of 30 minutes.

4. If you have access to a heart rate monitor, record your heart rate. That number is roughly where your fat burning zone or First Ventilatory Threshold is. You should aim to train around that Heart Rate to burn fat during activity.

5. If your heart rate continues to climb during this test or you realize the level of intensity is too hard, slow down as you have gone beyond the fat burning zone.

Weekly Challenge: Complete the Level One Upper Body Audio Workout

• For the upcoming week, your challenge is to complete the Tactile Training Level One Audio Workout I’ve attached at the end of this newsletter.

• This workout is progressive in nature and is level one of three in difficulty. It includes a described exercise library to help you learn the movements and an audio workout where we put the exercises together. Please listen to the audio library to learn the movements before the workout. In the coming week’s I’ll be sharing level two and level three of the workout.

• As always, please consult a physician’s approval before beginning any new exercise program.

I would love your feedback and suggestions on the exercise program. If you enjoy it or want to hear different workouts in the future, please respond to this email and let me know!

Accessible Technology: The KNFB Reader App

This week’s tech highlight is the KNFB Reader app, an award winning tool developed by the National Federation of the Blind and Sensotec NV.

• KNFB Reader App enables individuals who are blind or visually impaired to read printed text using their smartphones. By simply taking a picture of the text, users can receive instant audio feedback.

• The KNFB Reader App is currently available for iOS, Android, and Windows 10 Devices.

• To discover how the KNFB Reader can enhance your reading experience and to download the app, visit the KNFB Reader website: nfb.org/programs-services/knfb-reader

Community Highlight: American Foundation for the Blind (AFB)

This week’s community spotlight is on the American Foundation for the Blind (AFB), a prominent organization dedicated to improving the lives of individuals who are blind or visually impaired. AFB provides research, resources, and advocacy efforts focused on education, employment, and technology.

• Connect with them through their Facebook Page for the latest news and community support: https://www.facebook.com/AmericanFoundationForTheBlind

• For more information about their initiatives and resources, visit their official website at: www.afb.org

I hope you enjoyed this week’s newsletter! If you have any issues downloading this week’s free audio workout program below, have questions or suggestions for future newsletters; contact me at [email protected]. Until next time!

- Coach Brandon