How To Calculate Your Target Heart Rate? And Get More Out Of Your Workouts.

Target Heart Rate

If you are a member of a health club or you have an exercise trainer, you most likely have heard the term "target heart rate." Your target heart rate measures the intensity of your exercise workout.
When you exercise, your heart has to beat faster to send your blood to oxygenize every part of your body. If you do not raise your heart rate to a certain level while exercising, and maintain that level for at least 20 minutes, you will not have any significant impact on your cardiovascular fitness. So, how do you determine your "target heart rate?"

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To determine your target heart rate:

1. Calculate your maximum heart rate as follows: 220 minus your age
2. Multiply that number by 0.5 to determine the low end figure for your target heart range
3. Multiply that number by 0.75 to determine the upper number for your target heart range

Example: Your age is 46:

1. 220 – 46 = 174
2. 174 X 0.5 = 87 (low end figure)
3. 174 X 0.75 = 131 (upper end figure)

Your target heart rate is within the range of 87-131 beats per minute.
(Naturally, before beginning any exercise program, consult your medical doctor.) When you begin any type of exercise program, it is good to start try to reach the lower end heart rate and increase it gradually over time. If you have any type of health problem, or you are taking any medication, it may not be advisable to exercise at your target heart rate. Check with us first before beginning any exercise program.
To check your heart rate while exercising:

1. Stop your routine and feel for your pulse near one of the arteries in your neck, on either side of your Adam's apple
2. Count your number of heart beats for 10 seconds and multiply it by 6 to get your actual heart rate per minute
3. Check to see if you are within your range. If you’re too low - increase the intensity of your work out, too high - slow it down a little! 

St Paul Chiropractor

What Is Chiropractic Wellness?

Chiropractic Care and Wellness

Wellness image.

Chiropractic care can help you become all that you can be!

Many people traditionally associate chiropractic care with the relief of back and neck pain. However, during the last several years, there has been a dramatic shift in the chiropractic profession; most of us now promote and deliver wellness care in our practices. What does that mean?

Generally, people first consult a chiropractor for a condition that is causing them acute pain or discomfort. Chiropractic care at this stage requires frequent patient visits designed to relieve the pain and reduce symptoms. As the patient begins to feel better, chiropractic care continues to improve nervous system functioning and promote healing. At this point, many patients begin to feel better, and discontinue care thinking it is no longer necessary.

However, this is the point at which it would be wise to move into wellness care to continue the healing process and to prevent a return of the symptoms that caused the problems in the first place!

True health involves much more than just the absence of pain or symptoms. It involves optimal functioning of our bodies on all levels, physical, mental, emotional and spiritual. Chiropractic wellness care helps the body to maintain nervous system integrity so we can enjoy our lives to the fullest. Routine chiropractic checkups, along with proper rest, nutrition and exercise are all components of the wellness lifestyle…and many people today are coming to view wellness care as a way of living their lives to their fullest!

Advanced Chiropractic & Wellness Clinic Shoreview, MN

What a Pain in the Neck!

What a Pain in the Neck!

Emotional stress can take a physical toll.

The holidays are just around the corner and you've been out of work for three months. You're finding it difficult to pay just the regular monthly bills on one salary and you have lots of gifts to buy. To top it all off, your father's health is deteriorating and he's been in and out of the hospital repeatedly for the past several months… And you have this awful pain in your neck that keeps getting worse. Can emotional stress really be the cause?

Emotional stress takes its toll on the body and affects the body's ability to function properly. It causes muscle tension and may have profound effects on the body's immune system functioning, making the body more susceptible to pain, illness and injury. The holidays are a prime time for an extra dose of emotional stress and that relentless pain in the neck is often a direct result of our inability to handle it.

What can you do to try to avoid or relieve neck pain? Try these suggestions:

• See us regularly to keep your spine and nervous system in optimal working order so it can handle the extra stresses associated with the holidays
• Take frequent breaks, especially if you sit at a computer all day, to change position and stretch the neck muscles
• Make sure you are aware of your posture when you are sitting or standing and that you keep your head erect
• Practice relaxation techniques to reduce the effects of emotional stress on your neck
• Make sure you get plenty of rest!

Call our practice to learn more about emotional stress and how chiropractic can help.


Dr Douglas Yost Shoreview, MN 651-484-0151

Is it good or bad for me?

Good or Bad?

It seems a week doesn't pass that we don't hear something in the media about the dangers of eating, drinking or coming into contact with one substance or another. Even more confusing is that if you wait long enough, someone else comes out with another study extolling its health benefits!

Consider some of things that the "authorities" have flip-flopped about concerning their safety:

Sushi, Red meat, NutraSweet, Sucralose, Saccharin, Dyes, Perfumes, High fat foods, Eggs, Decaffeinated coffee, White bread, Hot dogs, Sugar, White flour, Coffee, Carbohydrates, Tap water, Margarine, Butter, Wheat, GM corn, Fluoride, Silver fillings, Tuna, Bacon.

Consider this. For every person who has had an adverse effect, millions have not. In fact, we've all heard of those in their 80s, 90s or older claiming their secret to longevity was the result of eating or drinking something we've been told is bad for us.

Hmmm. Maybe it's not just the substances. Maybe it's our attitude, stress level, ability to adapt (nervous system integrity), the toxicity of our environment and a constellation of countless other issues at play.

What do you think?

St Paul Chiropractor

Organic Foods - Unplugged!

It's exciting to see all the new-found interest in organic foods, pure drinking water, exercise and fitness.
Yet, many of these well-intentioned, health-conscience people are wasting their money.


If you know someone who is shopping organically and reducing their dependence upon processed foods, but not getting regularly adjusted, they may be overlooking a key point.

Let's say you go to your favorite supermarket for your weekly shopping. And because you've wisely shopped the perimeter of the store where the fresh foods are, you return home and put things away in your fridge.
But you overlooked one little detail. It's not plugged in! So the fridge has a major vertebral subluxation at the electrical outlet.

In the same way your fridge cannot preserve, protect and prolong the vitality of your foods without a properly functioning electrical system, your body cannot properly digest, assimilate and eliminate foods with a vertebral subluxation interfering with your digestive system.

So it doesn't matter how healthy your organic food choices are, because your body won't be making the most of those healthy choices.

Your nervous system runs the whole show. If it doesn't work right, you don't work right. And if you're not working right you can't fully benefit from organic food, gym membership and other healthy habits.

Shoreview Pain Relief

The Attitude of Gratitude! If you feel more grateful, you'll have more to be grateful for

The Attitude of Gratitude

Stress management image.

Take time each day to notice things you are grateful for, and soon you'll have even more to be grateful for!

Some days it’s hard to feel grateful. The bills are piling up, the house is a mess, you just had a fight with your spouse and you’ve just missed an important deadline at the office. How can anyone feel grateful under those circumstances?

This is the time of year when people traditionally give thanks. But giving thanks, and feeling grateful, shouldn’t just be confined to one day a year. An attitude of gratitude should be a part of daily living, because no matter how bad things might seem, someone has it a whole lot worse.

We often hear, “What we focus on becomes real.” Do you focus on only the negatives in your life? Do you always see the glass as half empty? Change your focus. Make a gratitude list, right now. Take out a piece of paper and a pen and write down things for which you are grateful. Your health? Your kids? Food on the table? A home to live in? A good-paying job? Living in a nice community? The raise you got? Your son’s college acceptance? Think about it, and write your list.

Then every day…add to your list. You’ll be surprised how quickly it grows when you focus on what you’re truly grateful for, rather than what you don’t have. Make it a habit to keep an attitude of gratitude and see just how much your life can change!

Pain Relief St Paul Mn

Stuck In The Same Old Routine? Change It!

Same Old Routine? Change It!

Wellness Topics

Something as simple as getting up a half hour earlier can set the stage for new possibilities and growth opportunities.

We are creatures of… habit. If we want to grow we must… change.

Change. The very word itself causes some people to tremble. These are people who like status quo, day in and day out. They like routines. They like to know what to expect and when to expect it. And God forbid if someone throws them a curve ball - they simply have no clue how to act with any type of spontaneity.
They say the definition of insanity is doing the same thing over and over again, expecting a different result. If you keep on doing what you’re doing, you’ll just keep getting what you’re getting! So try changing it up a bit every once in awhile. You can start small with some of these suggestions:

• Take a different route to work – Is your car on autopilot every morning when you leave for work? Try taking a different route and maybe you’ll see something you’ve never seen before!
• Try using your non-dominant hand – If you’re right-handed, try to eat, write, open a door or jar, dust or vacuum with your left hand. You might actually find it entertaining!
• Re-arrange your furniture – Have you lived in the same house for umpteen years and the furniture has never been moved at all, in any room? Start with one room and move the furniture around – you’ll discover that may just get a fresh perspective and hide a well-worn area of your rug!
• Try one new healthy food a week – Doesn’t eating the some things week in and week out get stale? The Internet is loaded with healthy, weight-conscious recipes – try one on for size!
• Get up a half hour earlier each morning – There’s lots of things you could do with that time – read, meditate, watch the sun come up, get a jump start on your email and make your children a hot breakfast.

You can’t get to where you want to go if you’re standing still. Start somewhere and you’ll soon see that breaking out of your old routine can actually be quite fun!

St Paul Pain Relief 651-484-0151

Here are six ways for everyone in Shoreview to make the most of their 24 hours each day.

Time Management to Manage Stress?

What causes you the most stress in your life? Is it your job? Family? Kids? Outside commitments? Do you often wish that there were more than 24 hours in each day or that you could clone yourself?
Most of the stress we experience could be relieved with some time management skills that are easy to learn. All you need to do is practice! Try some of the following time management tips to gain more mileage out of your limited energy resources each day:

Many of us could benefit by more frequently using a little word to end our over committed lifestyle: no!

• Make a "To Do" list and keep it reasonable. Prioritize what must be done vs. what would be nice to accomplish.
  
  
• If you need to schedule any type of appointment (hair, nails, chiropractor, dentist, etc.) make it far enough in advance to get the first appointment of the day. This way you are in and out and on your way. After you're done, you have the rest of the day to get other things accomplished.
  
  
• Learn how to say "NO!" This is a biggie. Too often, we think someone won't like us if we say no. But there are just as many people who might be angry with us if we say "YES" and infringe on time that needs to be put to better use elsewhere.
  
  
• Consider your biological clock and your peak energy times. Do your more difficult tasks when your energy level is highest. You'll be much more efficient.
  
  
• Schedule your errands so you can do them all in one trip! This saves on [gas] too!
  
  
• Avoid perfectionism. Being a perfectionist often makes you procrastinate because, whatever the task, you think it will never be good enough. Be realistic in your abilities and do your best, that's all anyone expects anyway.

Practicing these and other time management skills helps you make the most of your time every day. Keep at it, until it becomes habit, and you'll relax and enjoy life so much more.

Pain Relief Shoreview