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Holistic Chiropractic Blog 
  • Holistic Chiropractic Blog

    Our blog is dedicated to the description, reduction, or elimination of pain through Holistic Chiropractic procedures, exercise and nutrition.

    Diet, Digestion & Probiotics

    Shelley Coughlin - Friday, December 21, 2012

    Our intestines contain over 400 species of microorganism that help with the digestive process and prevent the growth of harmful pathogens in the bowel. Keeping our internal ecology in order is therefore very important, but a number of factors can upset the balance of organisms such as unhealthy eating, age, illness and certain medications. ....[Read the full post]

    What Can You Do About Insomnia?

    Shelley Coughlin - Tuesday, December 11, 2012
    Insomnia | Coughlin Chiropractic ....[Read the full post]

    What to Look for in a Fish Oil Supplement

    Shelley Coughlin - Tuesday, December 04, 2012

    We see articles everywhere these days about the benefits of omega-3 for everything from improving cardiovascular health to warding off the risk of Alzheimer's. Omega-3 fatty acids are an essential part of our daily requirement of nutrients and something that the body does not produce on its own, so it must be absorbed from the foods we eat.

    If you do not eat foods that are sufficiently high in omega-3 (vegetarians and vegans fall into this category), then you should probably consider a fish oil supplement.  ....[Read the full post]

    Your Target Heart Rate

    Shelley Coughlin - Friday, November 23, 2012

    Finding the body's target heart rate (THR) is essential for those interested in maximizing the effectiveness of their workouts and training programs plus reducing the risk of overexertion. 

    There is an easy method for determining your THR: Subtract your age from 220 (226 for women); this will provide your estimated maximum heart rate (MHR).

    Multiply your MHR by the percentages listed for the appropriate exercise zone from the list below.

    * Healthy Heart - For low-intensity exercises and warm ups. The THR for this zone is 50%-60% of the MHR.

    * Fitness - For more intense but generally low to moderate effort exercises. The THR for this zone is 60%-70% of the MHR.

    * Aerobic - This zone helps build endurance and increases the strength and size of your heart. It also improves your cardiovascular and respiratory system. The THR for this zone is 70%-80% of the MHR.

    * Anaerobic - For performance training. This zone increases the amount of oxygen you can consume during physical exertion. The THR for this zone is 80%-90% of the MHR.

    * Red Line - For maximum intensity exercises that burn the most calories. The THR for this zone is 90%-100% of the MHR. This level should only be attempted by those in excellent shape who have been cleared by a physician or qualified medical examiner.

    So, for example, a 40-year-old woman who wishes to find her THR for a fitness zone program would use the following equation: (226 - 40) X 60% = 111 (low end) and (226 - 40) X 70% = 130 (high end). Therefore, as long as she maintains her heart rate between 111 beats per minute (bpm) and 130 bpm, the woman is at the proper target heart rate for maximum exercise efficiency and safety.

    A more accurate method for determining your THR is the Karvonen formula, but this requires that you determine your resting heart rate (RHR) and your heart rate reserve (HRR). Measure your resting pulse (your heart rate just as you wake up) three mornings in a row.

    Your RHR is the average of these three readings (add the readings and divide by three). Your HRR is your MHR minus your RHR. Once you have calculated your HRR, multiply it by the percentages for the zone you want to target for and add the RHR.

    The equations are as follows:
    MHR = 220 (or 226 for women) - age (in years) 
    RHR = average resting heart rate (average of 3 readings)
    HRR = MHR - RHR
    THR = (HRR * target zone percentage) + RHR
    So for our hypothetical 40-year-old woman targeting a fitness zone...
    MHR = 226 - 40 = 186.
    RHR = (64 + 62 + 63)/3 = 63
    HRR = 186 - 63 = 123
    THR = (123 * 60%) + 63 = 137 (for the low end) and (123 * 70%) + 63 = 149 (for the high end)

    If you have any doubts or questions about the proper method for determining your THR, call (317) 546-9882. Coughlin Chiropractic will help you.

     ....[Read the full post]

    Gluten-Free Diet

    Shelley Coughlin - Tuesday, November 13, 2012

    Celiac disease is now one of the most common chronic diseases affecting Western countries, particularly in people of European descent. The condition is caused by an allergic reaction to gluten, a substance that is found in grains such as wheat, barley and rye.

    This reaction causes damage to the lining of the small intestine, keeping it from absorbing many of the nutrients in the food you eat. ....[Read the full post]

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