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A Day At The Naked Spa
A client of mine recommended a spa that she has been frequenting for years. This place does full body scrubs, facials, body wraps and massage at fairly reasonable rates. The spa has mud and jade, charcoal, salt, sand, elvan stone, and meditation rooms. These various rooms supposedly aid in increased blood flow, reduction of PMS, and even help reduce blotchy freckled skin. She absolutely loves going to this spa. “The only problem is you gotta be naked.” she warned. Read the rest of this entry »
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Ouch that Hurts! - Runner’s Side Stitch
Today, was an exciting day for me, I helped coach my sister and daughter as they completed their first triathlons. They both had a great time, and accomplished all of their goals. But interestingly, and not surprisingly they both experienced one of the most common exercise related complaints of new athletes: the side stitch. Read the rest of this entry »
Filed under: Articles, ETAP, Injury Prevention and Recovery, Library, Running, exercise related transient abdominal pain, runners side ache, runners sideache, side cramp, side sticker, side stitch, sideache, sidestitch | Digg this Story | Leave a Comment
Guidelines For Working Out During Pregnancy
A woman’s body goes through many changes during pregnancy. The most obvious are increased girth, posture and center of gravity. The hormonal changes such as increased levels of estrogen and progesterone cause the GI track to slow down so that a woman gains the appropriate amount of weight to sustain a fetus. Relaxin, causes muscle and connective tissue to soften and become more flexible. Proprioception may change as feet swell and posture compensates for the new distribution of weight. Changes in hormones can create mood swings for many women. Read the rest of this entry »
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Run Your First 5K!
You want to become more fit and healthy. Running is a great way to improve your cardiovascular fitness, burn calories and get in shape. Starting a running program can seem overwhelming at first. But, If you are willing to devote 3 days a week to running or run/walking you are on your way.
Some training schedules use mileage and others go by time. It really doesn’t matter, plan on spending about 30 minutes for each work out. Schedule time in your calendar for running. Think of it as time for yourself.
Some people are more likely to adhere to a new fitness program if they team up with a friend. By all means, the more the merrier! Check with local running stores or on-line for groups in your area. You may have days when you don’t feel like going. When you train with a group there is accountability. It’s harder to bag out when others are counting on you.
Another way to get motivated is to sign up for an event. Check for local races in your area. Pick a race that is at least 6 weeks away if you are completely new to running. Races and fun runs are great opportunities to meet people.
At times you may not feel like you are progressing as quickly as you expected. Be patient with yourself. Listen to your body and take days off when you need them. More is not better when it comes to beginning a running program. It takes time for tendons and joints to get strong. As you become more fit, running gets easier. You’ll find yourself feeling more relaxed and invigorated after your work outs. Watch out, you may become addicted!
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Yes, You ARE an Athlete!
I have a confession to make: I am not comfortable around jocks. I have a horrible body image. I don’t feel like I’m fit enough to hang out with “real athletes”. When I look in the mirror I still see that fat kid, and I still feel like I’m not supposed to be “in the race” or “in the weight room” or “working out”. Yes, a four time marathoner, three time double-century cyclist, and two time Ironman, I still wonder if I am an athlete. Read More »
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Good Luck Boston Runners!
Tomorrow, Monday April 21st, is the 112th running of the Boston Marathon. Good luck to all of the runners as they complete one of the greatest and most historic athletic events in the world. Special shout outs to the several members of the Sweat365.com community who will be participating in tomorrows race.
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Sticking To Your New Fitness Goal
It’s easy to get excited about resolutions. Everyone wants to make changes to improve their health or accomplish a new fitness goal. We start out with great intentions. So, why is it difficult to stick to your plan?
Often our goals are vague. When setting a new goal you need to be as specific as you can. If you want to run a race, sign up for it. Make the necessary arrangements if travel is involved. Buy the appropriate gear that you need, i.e. shoes, shorts, etc.
1. Set Realistic Goals - If you want to run a half marathon, pick a race that’s 6 months from now if you are a beginner. If you have time goals, make sure they are realistic.
2. Break Your Goal Down - If your half marathon is in 6 months, you’ll want to be able to run a 10K in 3 months. You’ll want to be able to run a 5K in 2 months.
3. Get Expert Advice - Find a training plan or hire a coach or personal trainer. Make sure your trainer is experienced and certified. American College of Sports Medicine (A.C.S.M.), National Strength and Conditioning Association (N.S.C.A.) or American Counsel on Exercise (A.C.E.) are reputable certifying organizations.
4. Get Support - Find others who are doing the same thing. Seek out people who have similar goals. Use them for support. Maybe you can schedule work outs together.
5. Map out Your Training - Now that you have a plan to get to 5K, 10K, and half marathon put your training into a calendar. Refer to your calendar daily so that you can know what you are doing and when you are doing it.
6. Track Your Training - Track what you actually do. When you track your progress it’s easier to stay focused.
7. Be Accountable - Once you’ve declared your goal tell your friends and family. Share with them what you are doing and when. Ask them to support you by asking you how it’s going.
8. Be Flexible - Sometimes things happen that are beyond your control. You may need to change your schedule if something important comes up. Stick to your plan as much as you can, but know that if you miss a work out or two it’s not the end of the world.
9. Listen To Your Body - Your training plan may have you scheduled to run 5 miles, but if you aren’t feeling up to it because you haven’t gotten enough sleep or you haven’t recovered from yesterday’s work out, skip it. Rest is equally as important as training.
10. Think Positive - Visualize a positive outcome. Imagine yourself accomplishing your goal. There will be good days and days where you don’t feel as strong. Everything you do is bringing you one step closer to achieving your goal.
Remember to enjoy the journey. Every day is an opportunity to improve and be healthier. Take it one day at a time. Celebrate your success. Be patient and know that the more you put into the process, the more you will appreciate the end result. Health and fitness is not a short-term goal, but a lifelong journey. When you reach your goal, start thinking about what you want to do next.
Good luck!
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Running And Weight Loss
A lot of people begin a running program in order to lose weight. It’s true that running is one of the most effective cardiovascular work outs that you can do to burn calories. A 150 pound person can burn about 100 calories per mile. The calorie deficit adds up quickly for those trying to shed a few pounds.
Even though running burns a lot of calories, many runners complain that they find themselves gaining weight even though they are running longer distances. Runners need to be aware of how many calories they are eating. When the duration of the exercise increases, so does the appetite. Many runners find themselves indulging by treating themselves after hard work outs. The other thing that happens is when the work outs get longer and more difficult, it takes time to recover. If you are laying around on the coach recovering from your long run, you are probably burning less calories than you normally would during daily activities. If you are burning less calories, then you need to eat less to maintain or lose weight.
Tracking calories consumed and calories burned is a great way to keep moving toward your weight loss goal. Drinking plenty of water (1/2 your weight in ounces), eating plenty of fruits and vegetables, and spreading out your calories over the day will also aid your efforts. Nancy Clark suggests front loading your day. That means don’t skip breakfast. In fact eat a larger breakfast, maybe even 2 smallish lunches and a light dinner. When you spread out your calories you never get ravenous. You are less likely to cheat and eat larger portions or unhealthy foods.
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Run Slow To Run Fast?
2 energy systems are used during exercise, aerobic (with oxygen) and anaerobic (without oxygen). Building an aerobic base is the foundation for running faster. It is important to train both systems to run fast, however if the aerobic conditioning isn’t there, your performance will suffer.
The benefits of training aerobically are :
- The heart enlarges
- Stroke volume increases
- Resting heart rate slow
- Oxygen is used more efficiently and fat is burned more easily
- More energy is available through ATP and PC
- Increased endurance
- Lower blood pressure
- Reduced risk of cardiovascular diseases and diabetes
When you train aerobically oxygen is transported from the lungs. It attaches to the hemoglobin in your blood. The blood transports oxygen to the working muscles. Your heart, which is a muscle like any other, becomes larger and stronger. Capillaries and mitochondria increase as the demand for oxygen increases. The heart becomes more efficient and stroke volume increases. Mitochondria produce energy from fat and carbohydrate oxidation. Capillaries transport oxygenated blood to active muscles.
Once you’ve developed a strong aerobic engine, you’ll be able to carry more blood and oxygen to the working muscles. This helps to reduce and buffer lactic acid, which causes a burning sensation and reduces your ability to perform.
The aerobic system uses fat and glycogen (carbohydrate) for energy. During aerobic exercise fat is the primary fuel source burned with oxygen. VO2 (volume of oxygen) testing measures how efficient your are at utilizing oxygen. We have thousands of fat calories stored in our bodies, but we have a limited amount of glycogen (carbohydrate) in our muscles. We can only store about 2,000 calories of carbohydrates in our muscles. When glycogen is used as a fuel source, there is an accumulation of lactic acid. The less glycogen you use during exercise, the more efficient you’ll be.
High intensity training can be added to your program once an aerobic base is developed. Working at higher intensities is critical for speed. However, the aerobic foundation must be there prior to increasing the workload for maximum benefit.
Knowing your training zones can help you make sure that you are in your aerobic zone. VO2 testing or blood lactate testing will give you the most accurate heart rate zones. Another way to estimate maximum heart rate is 220 - Age = Max HR (Karvonen Formula). This formula is not always accurate but, it’s a good place to start. You can take this number and calculate % of Max HR to determine your training zones. Using a heart rate monitor over time will also help you target your aerobic or anaerobic system. You may have to slow your pace and run slower to stay in your aerobic zone and eventually run faster.
Training both aerobic and anaerobic systems are equally important for running faster. 3 months of base training is recommended before adding higher intensity training to your program. Lay the foundation of your base, build upon that base with 1-2 higher intensity workouts per week. Watch your performance improve. Soon you’ll be running faster!
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The Key to Staying Trim
The key to staying trim is to remain active year round, year after year, and to avoid seasonal and irregular exercise patterns. This is according to a study conducted by Paul Williams of Berkeley Lab’s Life Sciences Division. The study concluded that not only is the weight gained during an exercise hiatus hard to shed, but quitting exercise for a period of time may a contributing factor to the nation’s obesity epidemic.
Williams was quoted as saying, “We are getting fat because we don’t exercise sufficiently and consistently. The real solution to the obesity epidemic is getting people to exercise before they think they need it, and to stick with it.”
The study, “Asymmetric Weight Gain and Loss From Increasing and Decreasing Exercise” is published in the February 2008 issue of the journal Medicine & Science in Sports and Exercise. It was supported in part by grants from the National Heart Lung and Blood Institute.
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