Gravity is definitely helping me chart a new course for my personal fitness. I had lost so much motivation in the previous two years that I rarely felt like working out, and when I did actually make it to the gym, I only worked on the muscle groups that were comfortable for me. But, with Gravity, the combination of being challenged and having fun has reinvigorated a desire within me to be fit again. I am developing strength in all muscle groups now - not just a few, so the workouts have balanced me out and I am starting to see some evidence of muscle tone in some places that certainly wasn’t there before (woohoo!).

Anthony is such a talented coach and he really cares about my progress. I can’t wait to try out the new running program he put together for me tonight! He also has an amazing energy that you just want to be around - as do the other people at the club. I talked with Laurie after our Gravity workout yesterday and our conversation was one of the best parts of my day!

-Brenda
San Diego

Anthony's Ring - Fit Tip of the Month

Back to Newsletter>>

"The Perceived Exertion Scale is an easy way to measure your maximum heart rate while doing interval cardio training without having a heart rate monitor."

Typically there are 3 zones of a cardio-respiratory workout. Your maximum Heart Rate (HR) is found by taking the number 220 and subtracting your age from it (if your age is 20, take 220-20 and you get 200). Zone 1 is the least intense (65% to 75% of max HR), Zone 2 is medium intensity (80% to 85% of max HR) and Zone 3 is the most intense (86% to 90% of max HR).

Sound a little confusing? I agree. The Perceived Exertion scale will make the process easier and allow you to do less thinking during those times when your brain becomes hypoxic from doing our intense fat burning, muscle building interval cardio training. Perceived Exertion Scale:

Level 1: I’m watching TV and eating bon bons.
Level 2: I’m comfortable and could maintain this pace all day long.
Level 3: I’m still comfortable but am breathing a bit harder.
Level 4: I’m sweating a little, but feel good and can carry a conversation effortlessly.
Level 5: I'm just above comfortable, am sweating more and can talk easily.
Level 6: I can still talk, but am slightly breathless.
Level 7: I can still talk, but I don’t really want to. I’m sweating like a pig.
Level 8: I can grunt in response to your questions and can only keep this pace for a short time period.
Level 9: I am probably going to die
Level 10: I am dead.

You're goal at a beginner stage is to maintain a level between 4-6 for 5 minutes straight with a 1 minute resting stage in between. You will do this for a total of 30 minutes. The 1 min resting is still an active type of rest (i.e. walking, jumping jacks, high knees, etc.) As you get stronger, the time and the intensity will increase and you will be well on your way to the fitness level you desire!!

Contact Anthony Allen at 619.704.0257 or at gravity@definesd.com >>