Meet Our Trainers … Jo Lindoo, NSCA - CPT, NESTA
Jo Lindoo, NSCA - CPT, NESTA
Jo is originally from Milltown, WI. She earned her Bachelor's Degree in Physical Education from UW-Eau Claire and Master's Degree from Washington State University. Jo has been a physical educator and volleyball and softball coach at the University level for sixteen years. Jo worked at Cardinal Stritch College, UW-Whitewater and, UW-Eau Claire. Jo is now finding her niche in personal training. Jo loves biking, canoeing, kayaking, cross-country skiing, snowshoeing, walking and gardening.
One thing you may not know about Jo: Since 1985 she has made an annual trip to her cabin in Canada by either canoe or kayak.
Why Jo Loves Training: Jo loves seeing her clients having fun and for them to see results at the same time. She can always challenge them, no matter what the person's level of experience is.
Training Tips (Updated August 11, 2011)
- Osteoporosis - August 11
Osteoporosis
The bad new is that all women develop this in varying degrees in their
lives. The shocking thing is that it starts in childhood. The good
news is that you can combat it by doing weight bearing activities for
your lower body and spine. To strengthen the bones in your upper body
you need to incorporate some weight training into your life. Even with
this, every woman over 40 needs to take 1500 mg of calcium a day.
Vitamin D helps facilitate calcium absorption.- Be F.I.T.T. - August 11
Be F.I.T.T.
In order to produce a training effect (lower blood pressure, lower resting and exercise heart rate, just to mention a few) you need to do the following three things for your cardio workout.
F = Frequency - 3 to 6 days a week. Your body needs one day to recover. Do your body a favor.
I = Intensity - 60 to 80% of your Target Heart Rate.
T = Time - 30 to 60 minutes
T = Type - Your body needs to be challenged with different activities. Some examples are fast walking, running, biking, using the elliptical or rower or stepper. Functional training also gives you an awesome workout with a lot of variety!
- How to figure out your Target Heart Rate zone - August 11
How to figure out your Target Heart Rate zone
This is the zone that you should keep your heart rate during the cardio portion of your workout. For example a 50 year old woman with a resting heart rate (RHR) of 70 beats per minute (bpm). The training zone for her is 60% to 80% of her maximum heart rate (MHR).
220 -50 (age) = 170 (MHR)
MHR - 70 (RHR) = 100
100 x .60 = 60
60 + 70 = 110
100 x .80 = 80
80 + 70 = 150
The Target Heart Rate zone is 110 to 150.
- Vitamin D - August 11
Vitamin D
Instead of taking a Vitamin D pill, just spend 20 minutes a day in the sun! The sun will give you Vitamin D for free.
- Abdominal Exercises - August 11
Abdominal Exercises
Yes, there are hundreds of exercises that strengthen your abdominal muscles. You can strengthen them while doing other exercises too. Your abs should be engaged when doing any weight training, whether it is with dumbells, cables, machines or functional training. These are core muscles that support your body all day long. Keep them fit!
- Different Menus for Diet Restrictions - August 11
Different Menus for Diet Restrictions
More and more restaurants have specific menus for special diet restrictions. For example, if you are lactose intolerant or need a gluten free die,t just ask if they have a menu for that. They may even be able to tell you the sodium content of their menu items. Don't be afraid to ask!
- Sodium in Chicken? - August 11
Sodium in Chicken?
Are you trying to eat healthy and watching how much sodium you are eating? Frozen chicken has added sodium as a preservative. Make sure you read the labels on all foods!
- Do I really need to monitor my heart rate when I'm walking? - August 11
Do I really need to monitor my heart rate when I'm walking?
Yes! You need to know the intensity of your workout. Using the Rate of Perceived Exertion method prevents the need to stop and count your heart rate while you are exercising. A rating of 12 (somewhat hard) is equal to the lower limit of your target heart rate zone and a rating of 16 (hard) is equal to the upper limit of the target zone for most people. With practice, most people can learn to recognize when they are in the target zone using the rate of perceived exertion.
6
7 Very,very light
8
9 Very light
10
11 Fairly light
12
13 Somewhat hard
14
15 Hard
16
17 Very hard
18
19 Very, very hard
20
- When doing exercises for your back - July 8
When doing exercises for your back, always start the motion by squeezing the muscles in your back first.
- Keep abdominal muscles contracted - July 8
Keep abdominal muscles contracted not only during the crunch or movement but also during the recovery.
- In order to keep your back flat - July 8
In order to keep your back flat, keep your head up when doing exercises. This way your back won't round, which is a position that could injure your lower back.
- When doing a bicep curl - July 8
When doing a bicep curl, make sure you let your arm come to a full extension, so you can work the whole muscle.
- Never compare your abilities to someone else's - July 8
Never compare your abilities to someone else's. Your fitness level is where you are at that time. Just push yourself as hard as you can.
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