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How to Achieve Optimum Heart Condition
By: Dr. Skip Hellen ND, CNC (Health Doctor)
 Rev. 8/15/2013

According to the American College of Sports Medicine, your maximum heart rate (MHR) can be predicted by subtracting your age from 220. This number represents your maximum number of heart beats per minute (BPM). Multiply that number by .55 and by .9 to find the upper and lower range which represents your best heart rate training zone (BHRTZ). For example, if you are 35 years old, you have a predicted MHR of 185 BPM (220-35 = 185), your lower heart rate limit (LHRL) is 102 BPM (.55 x 185 = 102), and your upper heart rate limit (UHRL) is 167 BPM (.9 x 185 = 167).

Another popular formula for calculating the best training zone is the Karvonen method
This method uses your resting heart rate (RHR) as well as your age to predict your MHR. In the above example, the same 35 year old, with a resting heart rate of 70 BPM, using the Karvonen method would have a LHRL of 133 BPM and a UHRL of 173 BPM. The Karvonen method is often preferred by health care providers. It is important to remember however, that using this formula we must know the RHR number.

Working in the appropriate training zone makes it easier to exercise for a sufficient period of time and to continue with an effective exercise program for weight loss or cardiovascular fitness. If you have a very low level of fitness or haven’t exercised in a long time, 55% of MHR may be the best place to begin training, but a more conditioned person could work closer to 70-85% of his/her MHR. Depending on individual goals, most people typically follow a regular exercise program should sustain at least 70-80% of their MHR for 20 to 60 minutes per training session.

How does the heart respond to training?
I use my RHR as the litmus test to determine my heart condition. I have found through many of my own training programs that the heart responds to proper training very rapidly. I also noticed that it is possible to bring the heart into a state of excellent condition in a few short weeks with an effective cardio training program. I once lowered my resting heart rate from 65 BPM down to 42 BPM in less that a month with a specific running cardio training program. I recommend cardio training 3-6 times a week in the optimum training zone which can be calculated using the above formulas. It is important to note that the consistency of any training program is more important than the intensity. With that said, to get maximum results, consistency as well as increasing intensity are both vitally important.

Regular exercise is critical for maintaining optimal health because it modulates the lymph system which is required to effectively move health threatening toxins out of the body quickly before they result in rapid biological damage (aging). This is important because toxic accumulation is the primary foundational cause of rapid aging as well as nearly all illness and disease. Exercise becomes even more important as we age because aging by definition is accumulated biological damage. The fact is the body degrades with age and needs our assistance with regular exercise to help the body quickly remove the toxic byproducts of biological activity (life). 

It’s possible to increase muscle size and strength in a relatively short period of time with the correct training program reference my article on “Muscle, fitness and overall Human Health,” in this section. It is important to understand that the body was programmed to be healthy and fit, all we have to do is give it the right tools and the body will take care of the rest. Proper (nutrition) diet, (training) exercise, and (positive) mental attitude will give the body all it needs to become optimally healthy. Keep in mind that proper training programs are necessary for maximum results.

One additional point, while large muscles are attractive to some and does increase strength it doesn’t necessarily improve overall health, in fact excessive muscle burdens the heart and puts more weight on the body frame which needs to be carried around all the time. The healthiest people tend to be very lean (low body fat). In short leaner (low fat) is better for your overall health and longevity. Since fat contains a lion's share of toxic accumulation, lower total body fat nearly always leads to better health.

HELP! UHRI has produced optimal health step by step programs designed to guide you through all the challenges of personal excellence and optimal health acquisition. Take the challenge and become the best that you can be, then teach others to do the same.

"Illness and disease are optional, choose not to participate" ~ Dr. Skip Hellen

Important understanding
It’s important to understand that optimal health can only be achieved and maintained when nutritional, physical, and mental requirements are met resulting in systemic biological balance (homeostasis).

The following are the cornerstones of success with anything in life, make these qualities an important part of your life strategy and you will achieve excellence in anything you do. 

   Personal responsibility encourages excellence,
requires personal excellence,
advances positive action,
strengthens personal power,
promotes success ~ Dr. Skip Hellen 

1. (Develop) a strong sense of self respect and discipline
2. (Pledge) Take the "Declaration of Health Independence" pledge
3. (Test) Complete the health assessment test (establish a personal health baseline)
4. (Decide) Set a goal to achieve personal health excellence (optimal health)
5. (Education) Learn health principles how to achieve optimum health
6. (Heath Compass) Buy a pH litmus test kit, start testing frequently – keep a test result log
7. (Manage/Adjust) Change behavior habits for best results
8. (Commitment) Stay the course until achieving personal health excellence
9. (Mentor) Help another achieve personal health excellence

Since behavior habits and nutrition are critical components of human health and longevity, denial, shortcuts and misguided beliefs can be very costly not only in terms of lost monetary wealth but in compromised health leading to rapid aging, illness, disease and death. DON’T TAKE YOUR HEALTH FOR GRANTED. IF YOU DON’T TAKE PROPER CARE OF YOUR HEALTH, WHO WILL?

The important thing to remember is consumptive habits (foods) will form the foundation of either optimal health or illness and disease. The old saying "you are what you eat" is absolutely true when it comes to health.

Developing strong personal character (respect, belief, knowledge, discipline, commitment) are the cornerstones of all personal excellence accomplishments. Taking the "Declaration of Health Independence" pledges and adopting the behavior principles solidifies a vital first step on the road to optimal health success. These pledge commitments not only help develop the skills required to accomplish the goal but better define the path to personal health excellence. The second step is purchasing a litmus test kit to accurately monitor health progress. (see below for event test kit sale)

Perhaps the hardest part of achieving optimal health is changing unhealthy behavior habits to healthy habits.

YOU provide the Courage, Dedication, Commitment and Action,

To get health help and learn more about “Mastering the Secrets of Ultimate Health” and achieve personal health excellence goals, log onto the web site below. UHRI is ready, willing, and able to help everyone achieve optimal health.

Litmus test kits are on sale for $10 (Events Only)
(A litmus test kit is an absolute must for those who are serious about ultimate health)

To learn more information on how to resolve health problems or achieve personal health excellence, refer to UHRI at www.uhealthri.com. Educational classes, programs, mentors and consultants are ready to help you achieve all your health goals including optimal health. Contact UHRI Office at - 714-969-1681

Live long, happy, ultimately health and wise

Dr. Skip Hellen

"Death by Medicine"

The above study was conducted by a team of leading doctors. It revealed for the first time that the American medical system is the leading cause of death and injury in the USA. Click "Death by Medicine" above to read the study.


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 Sense proper health habits form the foundation of human health and vitality, shortcuts and misinformation can be very costly not only in terms of lost money but the pain and suffering of compromised health and productivity, early biological degeneration, illness, disease and death.



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