How Fit should I be in my age?

I asked my client which question occupies her mind? The questions she had was: How strong should I be in my age? And If you ever asked yourself how fit or strong you should be and how fit is fit enough, then keep reading this article.
#Cardiorespitatory Training: Do not equalize this with endurance training which we will talk about in an upcoming article. Cardiorespiratory fitness is one of the most important components of health-related physical fitness.
To know how much you should train, you want to figure out how fit you are. Some formulas show your HRmax (= 220-age) or VO2 max (15.3x(HRmax/HRrest)). But they may or may not apply to you. So the best thing to do is testing your self. And it is not that difficult.
TIPP: Go to the gym and set up one of the bikes with ar HR measurement. Ideally, you checked your resting HR before you get out of bed, or ask your fitness instructor to help you with that. Start pedaling at level one for two min at an RPM of 70-75 (rotation per minute) and increase the level for one stage every two minutes. Whenever you increase the resistance, write down your present HR, feel free to use this sheet, which will help to calculate your individual training intensity. 
After you figured your HR max, you can create your plan of how much training and how intense it should be.
How to create your Cardiorespiratory Training Plan?
Example: My calculated HRmax is 220 minus age (60) = 160 HRmax, but my test shows 165bpm (beats per minute). To increase my aerobic and anaerobic endurance, I multiply 165 with 0.76 and 0.85. My Training Zone for my purpose is at a heart rate with 125-140 bpm. On my test sheet, I can read that my heart rate was about 130 bpm at level 6.
Training plan:
Option 1: 3 days/week for 30 min at level 6 with 75 rpm (rotation per minute) on the bike.
Option 2: 5 days/ per week for 20 min at level 7 with 75 rpm on the bike.
Decide for an intensity that fits your needs:
Zone One; 65% to 75%; Builds aerobic base and aids in recovery
Zone Two; 76% to 85%; Increases aerobic and anaerobic endurance
Zone Three; 86% to 95%; Builds high-end work capacity
Training time recommendation:
Zone one for 150 to 180 min at least at five days per week
Zone two for 75 to 90 min at least at three days per week
Zone Three is very high, and I recommend to get in touch with your Trainer.
Training sessions should take at least 10 min to benefit your health. Your heart rate doesn’t reach the calculated bpm anymore; congratulation! You Improved, and now it is time to increase the level. After 6 to 8 weeks, test your self again.

Enjoy, and have fun!


The Body Mass Index is the most used measurement to classify Bodyweight conditions. It is a useful tool to screen the general population, but it fails to differentiate fat mass from lean body mass. Using BMI, for heavy athletes or bodybuilders with a large amount of muscle mass can mistakenly fall withing moderate- to high-risk categories.

BMI =weight (KG)/height (m2)
BMI= [weight (lbs)/ height (inches2)]x703

< 18.5 underweight
18.5–24.9 normal weight
25.0–29.9 overweight
30.0–34.9 class I obesity
35.0–39.9 class II obesity
≥ 40.0 class III obesity 

>25 has shown an increased disease risk for type 2 diabetes, hypertension, and CVD

TIPP: If you find your self at 25 or higher, you should consider being more active for your health. Achieve 180 min per week on a bike with a heart rate at 110 bpm. Make sure each session takes at least 10 min, and your health will appreciate it

Get more detailed information about your body weight and ask your Personal Trainer. Heikoach offers free Body Fat measurement. Or measure your Bodyfat. Here is a Link that calculates your Body-Fat for you.

If you don’t have a fat caliber yet, you can order your Caliper or ask your trainer.

Functional Movement System

I achieved successfully my certificate and I am happy to offer you after months of practice the FMS-Screening. Contact me if you have questions about the System and how the Screening can help you.

How can the FMS-Screen also help your favorite Sports team in 4 steps?

  1. Make a screening
  2. Learn the corrective exercises
  3. Move better
  4. Improve conditions

Legume – Study Fact!

The FHILL longitudinal study shows that a higher legume intake is the most protective dietary predictor of survival amongst the elderly, regardless of their ethnicity. […] Legumes have been associated with long-lived food cultures such as the Japanese (soy, tofu, natto, miso), the Swedes (brown beans, peas), and the Mediterranean people (lentils, chickpeas, white beans).
Do you want to read the study?

5 Legumes soup mix with Barley


For the dried bean mix
Makes one large pretty jar for yourself or 8-pint jars for gifts.

  • 32 ounces barley
  • 32 ounces green split peas
  • 16 ounces dried green lentils
  • 16 ounces dried black beans
  • 16 ounces dried pinto beans
  • 16 ounces dried navy beans

Ingredients for the Soup (you can print these instructions to include with a pint jar gift)

  • 16 ounces barley and 5 legume soup mix – dried
  • 32 ounces vegetable broth
  • 2 cups of water
  • 1 tablespoon extra virgin olive oil
  • 1/2 cup small white onion, diced
  • 1 1/4 cups carrots, chopped
  • 1/2 cup tomatoes, chopped
  • 1 teaspoon of sea salt
  • 1/2 teaspoon celery seed
  • 1/2 teaspoon paprika
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground black pepper


One recipe to attach to a pint gift jar.

  • Empty the pint jar in a large stockpot and cover with water by two inches.
  • Let set overnight, the beans will swell.
  • Drain the beans and place them back into the stockpot.
  • Add vegetable broth and water.
  • Bring to a boil.
  • Cover, turn down the heat and cook 1 1/2 hours.
  • While this is cooking:
  • Heat the oil in a skillet.
  • Saute the onion for 5 minutes.
  • Add the carrots and cook one more minute.
  • At the end of the cooking time for the beans add this sauteed mix.
  • Add the tomatoes and all of the spices. Bring back to a boil then turn down to medium and cook 30 more minutes.
  • Taste for seasoning with possibly a little more salt.
  • Ready to serve.

Read more from the author of this recipe Ginny McMeans

Active Lunch Break

The Active Lunch Break (ALB) is a short but effective form of exercise at work. With a professional “Koach” 1-2 times per week, your team will get mobilized, participate in moderate stretching, strengthening, and mental activity for a successful work-life balance.

After these exercises and a healthy lunch, your team will be recharged at the end of the break. Everybody can stay in their work clothes and we will avoid getting sweaty.

Are you interested to learn what Heikoach can do for your team?



#6 Broken leg, so what?

Train your lower back!
Most people get back pain after a period of inactivity. We want to prevent any issues. These are a few variations for an easy start.

This is an exercise for people who don´t have any problems otherwise it could hurt. Ask your Personal Trainer before you start with any of our workouts.


#5 Broken leg, so what?

If we can´t run or ride the bike…

… we can go fishing!

Maria was looking for a sport to replace her daily bike ride. The fact that she can´t bear weight on her leg brought us into the pool at the Rec Center in Truckee. With her motivation and my experience, we can train for 40 min.

I am happy to see some progress.