November 20, 2019

Try Running!

Get Fit Quick Tip:

Try Running!

Running is an effective total body workout. With one exercise you’ll strengthen your cardiovascular system, as well as your muscle endurance.

Here’s how to start:

Incorporate running or jogging into your day. If you’re out taking the dog for a walk, add in a few 10-30 second jogging intervals. Watching your child’s sports baseball? Do running intervals around a neighboring field.

Hit the trails. Running on dirt provides a unique experience. If you appreciate the quiet and prefer to not navigate around cars, take your jogging or running workout off the road. Start with running intervals according to terrain.

Head to the hills. Neighborhood hills with little traffic work well for a focused jogging or running workout. Begin by performing running intervals uphill and then walk down the hill.

Treadmills work. Love them or hate them, treadmills provide a workout opportunity regardless of weather, time of day or ability. Choose your speed, choose your duration and go.

*Always consult your physician before beginning exercise.

 

Interval Exercise for a Workout Boost by Nicole Bryan

Cardiovascular interval training is a fun, effective way to burn calories. Interval training can be performed outdoors or inside the gym on stationary cardiovascular equipment. Interval training can be performed by a novice exerciser and yet will also challenge an advanced exerciser. The intervals can truly be whatever you want to make them. Consider intervals a workout by design approach to your exercise.

The interval training principle is simple; work intervals followed by rest/recovery intervals. After a proper warm up of ten minutes begin your work interval. A work interval is performed at a higher intensity level than usual, your choice. Work just until breathing becomes challenging and you feel unable to continue at the same pace. This is where the rest/recovery interval begins. Decrease your effort and work at a lower intensity level, which allows you to recover and breathe easily again. When you feel about 50% recovered then it is time to begin the work interval again. The interval length will vary depending on the cardiovascular fitness level of the exerciser and desired goal. Novice exercisers should begin with intervals 30 seconds to 2 minutes in length, once a week. Perform as many work/rest cycles as desired based on your fitness goal. Follow your interval training with a cool down period to return heart rate to pre-exercise levels.

Intensity can be monitored by heart rate (ask a fitness professional to calculate your target heart rate zone) or by rating your perceived exertion. Rate your perceived exertion on a scale of 1 to 10; 1 is no effort, 10 is your hardest effort. As your conditioning improves you’ll be able to work at a higher level of perceived exertion. Train safely and appropriately for your fitness level. Never work until you’re dizzy, light-headed or nauseous.

Consult a physician before beginning any workout and perform at your own risk.

A walking interval workout on the treadmill may look like this:
Warm up for 10 minutes gradually increasing speed to maintain 3.0 mph. Start your Work Interval lasting for 2 minutes and performed at 3.8 mph, followed by a Recovery Interval lasting 2 minutes at 3.5 mph. Alternate between work interval and recovery interval for 10 minutes total. Finish your workout with a 10 minute cool down gradually decreasing speed from 3.5 mph to 2.0 mph until your heart rate has returned to its pre-exercise level.

Intervals may be also be performed with incline or elevation on the treadmill utilizing a steady state speed. For example:

Warm up 10 minutes incrementally increasing speed to 3.0 mph. For the Work Interval increase elevation grade to a 4% incline, and maintain a speed 3.5 mph. Move into a Recovery Interval with a 1% incline, and maintaining speed of 3.5 mph. Alternate between work interval and rest interval for 10 minutes total. Cool down slowly reducing speed from 3.5 mph to 2.0 mph, along with decreasing elevation grade gradually every minute or so until flat once again.

The interval training principle may also be applied to the Stationary Bicycle through monitoring RPM’s or resistance level, as well as to the elliptical machine varying ramp or incline, resistance level or strides per minute settings.

Outdoor walking or jogging cardio interval training is easily accomplished by simply alternating between a slow pace as defined by you and a fast pace (again at your determination based on effort and energy output) and monitoring distance via driveways, neighborhood blocks or property lines. Bicycling, walking, jogging, rollerblading, hiking, swimming, all provide fun interval workouts, limited only by your imagination.

Interval training helps burn calories and build cardiovascular fitness all in one workout session.

*Disclaimer: Results may vary from person to person.

 

Considering a Treadmill? By Kristie Cranford

As shorter days and colder weather approach, are you considering purchasing a treadmill? Treadmills offer an anywhere, anytime, controllable workout-atmosphere.

A treadmill is an investment.  Prices range from $500 to over $3000.

Before you buy one, ask yourself some questions first:

 

What is your budget?  Set a budget.  This will tell you how much treadmill you can purchase.

Where is it going to go?  Measure the area where it will be placed for use.

When not in use, do you need a folding version or will a flat deck fit?  Do not find out it doesn’t fit, when you bring it home.

How often will you use it and what for? Will it be used few minutes for general exercise, or hours training for a marathon?  The amount and type of use may depend on if a basic or higher end commercial model is best for you.

What features do you want?  Incline?  iPod doc?  Built in fan?  Some treadmills have programs where you can run simulated actual routes.  Example:  the Boston Marathon, complete with heartbreak hill.

How much maintenance are you willing to do yourself and/or pay for?  Deck lube, belt maintenance, etc.

Other points worth considering:  

Direct Current (DC) motors are quieter- if close to living spaces, noise may be a factor.
Buy the warranty.  Ask anyone in treadmill sales, warranties do not generate income, they typically generate a loss.  It is worth it.
The motor should be a minimum 1.5 horsepower.  Typical range is 1.5-2.5hp.  Look for a “continuous-duty” motor rating.  This rates the horse power literally, for continuous duty over a 24 hour period.  Be wary of other descriptions like “treadmill duty.”

Try it out wearing the clothes and shoes you would wear while on a treadmill.  Make sure the length fits your stride, handles are sturdy and far enough away not to interfere with your arms, and you can reach the display easily.  Make sure motion is smooth, never jerky.

Write out a checklist with budget at the top followed by needs, then wants. Take the list with you shopping.  You may have to cross off some wants to meet the needs, but in the end, you’ll have the best treadmill for you.

This article is written by Kristie Cranford, CPT. A wife, mother, multiple cancer survivor and competitive athlete, Kristie is an ACE Certified Personal Trainer as well as a Certified Running/Triathlon Coach for PRS FIT. Living in Las Vegas, she is 2012 Coolibar sponsored athlete, 2013 Training Peaks Ambassador and Raw Elements Sunscreen Ambassador. Contact information: Email: CoachKristieLV@yahoo.com, http://www.coachkristie.com or www.prsfit.com.

Treadmill Workouts: Beneficial or Boring?

Think treadmill workouts are just plain boring? Think again! Treadmill workouts offer a controlled environment ideal for increasing running speed, power and efficiency. Give these drills a try during your next visit to the gym. (Be sure to obtain medical clearance before beginning any exercise.)

 

 

The Surge:
(60) Minutes at a conversational pace and surge to a speed that will cause you to talk
choppy. Surge for (3) minutes every (20) minutes.

Benefit: The Surge is an endurance builder that teaches your body to respond when you tell it too,
similar to race situations when surging to pass.

The Fartlek:
Warm up well. Run (45) minutes with 1-2 minute pick-ups at faster than 5k-pace as you
feel like it. Don’t over stride.

Benefit: The Fartlek is a great way to develop speed and turnover.

Step-up Run:
Run (20) minutes at a speed that you can run at a conversational pace. Then run (20)
minutes at a pace that will cause you to speak choppy. Then run (10) minutes at a speed
that it is difficult to talk. Cool down 10 minutes easy.

Benefit: The Step-up Run is not an easy run, but it builds strength and develops finishing power.

This article is written by Kristie Cranford, CPT. A wife, mother, multiple cancer survivor and competitive athlete, Kristie is an ACE Certified Personal Trainer as well as a Certified Running/Triathlon Coach for PRS FIT. Living in Las Vegas, she is 2012 Coolibar sponsored athlete, 2013 Training Peaks Ambassador and Raw Elements Sunscreen Ambassador.  Contact information:
Email: CoachKristieLV@yahoo.com, http://www.coachkristie.com, www.prsfit.com.