The Duke City Marathon is coming up on October 17th. That's only six and a half weeks away! Now is the time to design a simple running program that can take you from where you are now to your goal time or distance. The Duke City Marathon offers: a marathon, a marathon relay, a half marathon run, a half marathon walk, a 5k run, a 5k walk, and a one mile walk for cancer called the Miracle Mile. There are races or walks for all ages and levels to participate in.
We are going to focus our attention on creating a 6 week training program for a 5k race. During the beginning of the training we start off easy, taking the time to ease our body into the work we're ultimately preparing it for. In this model we are going to be training one day and resting the next day throughout the program in order to provide our muscles with adequate time to recover.
During week one we concentrate on walking and completing the distance of the goal race. This is both a mental and physical base for our training. After the distance is achieved by walking we should start to incorporate more running into the program by doing run/walk intervals for about a minute each. We slowly increase the running time and decrease the walking time until 5 minutes of jogging can be performed by the second week.
Once were jogging consistently, the time that we can run without stopping should increase about 5 minutes each week until 30 minutes of continuous jogging can be performed. Intervals can be changed from walk/jog to jog/run and this will help improve your time in the race. During week 5 it is the time to try to push yourself and explore the depths of your mental endurance as this is the last week to push your body and increase muscle and cardiorespiratory endurance.
When you've made it to week 6 the race is just around the corner and its time to focus on getting your body into optimal race condition. Go on 20 to 30 minute jogs to keep your endurance up. When race day comes fuel your body with carbohydrates and healthy fats and drink plenty of water. Good luck with your programs and let the professionals at Upward Motion Personal Training know if you need any assistance.
www.upwardmotionpt.com
Tuesday, August 31, 2010
Friday, July 30, 2010
The Core is More Than Just Your Abs
There are several misconceptions when it comes to talking about our core. One of the most common involves the idea, "If I do enough abdominal exercises the fat will melt off of my tummy." This is not the case however. Body fat is lost on a total body level as the result of the body burning energy. You cannot target a certain "zone" of your body and expect the fat to be burned off like a concentrated flame on a stick of butter. Fat is a form of energy the body uses primarily when aerobic exercise if performed. When fat is used as energy it is burned off the body and reveals the muscles underneath more prominently than if excess fat were present. Although excess fat may still be present in your current situation don't be discouraged. Core strength can and should still be developed even if there excess fat.
Another misconception is that the "core" is consisted of the oblique and abdominal muscles alone. The core is consisted of the muscles that stabilize the pelvis spine and shoulders. In order for a strong core to be built these many dozens of muscles must work together and be strengthened without neglect. Some that may be neglected are the hip flexors located on the above the quads. These muscles help move the leg forward in walking and they are very important in athletes who sprint because the faster these muscles move the leg, the faster you will go.
The abs and lower back muscles work together to perform various twisting motions and stabilization of the torso. There are a lot of abdominal exercises out there that concentrate on symmetrical movement (like crunches) while performing the exercises, but if you think about daily activities there are hardly any that are done that way. Most are done asymmetrically or off balance. Twisting or rotating exercises should be done to improve low back function and reduce the risk of acute injury. Strength of the core as a whole is essential for low back injury prevention and for many of the situations we're placed in daily.
upwardmotionpt.com
Another misconception is that the "core" is consisted of the oblique and abdominal muscles alone. The core is consisted of the muscles that stabilize the pelvis spine and shoulders. In order for a strong core to be built these many dozens of muscles must work together and be strengthened without neglect. Some that may be neglected are the hip flexors located on the above the quads. These muscles help move the leg forward in walking and they are very important in athletes who sprint because the faster these muscles move the leg, the faster you will go.
The abs and lower back muscles work together to perform various twisting motions and stabilization of the torso. There are a lot of abdominal exercises out there that concentrate on symmetrical movement (like crunches) while performing the exercises, but if you think about daily activities there are hardly any that are done that way. Most are done asymmetrically or off balance. Twisting or rotating exercises should be done to improve low back function and reduce the risk of acute injury. Strength of the core as a whole is essential for low back injury prevention and for many of the situations we're placed in daily.
upwardmotionpt.com
Tuesday, July 20, 2010
Body Weight Exercises for Resistance Training
There are many benefits to body weight exercises and training. One of the biggest reasons many people choose this kind of exercise is because it requires no machines or extra weights. Most people can lift their own body in one way or another in exercises like the push up, crunch, squat or pull up.
The degree of difficulty comes from the angle at which you perform the exercise. The push up for example can be performed on the knees for easier difficulty or for more resistance the feet could be placed on a weight bench causing the angle of difficulty to increase. The changing angle causes more weight to be concentrated downward on your arms because of gravity. The concept of adding more resistance can be applied to squats by simply doing one legged squats with the aid of a bench.
Different exercises can be combined and performed in intervals with short periods of rest between each exercise, or sets of exercises. This type of training is called circuit training and helps improve cardiovascular fitness along with muscular endurance. Circuits could be as small as four exercises or as much as 15 depending on how much work you're willing to do.
Although body weight exercises are simple and cost little to no money, adding weight training to your general exercise is recommended for developing a higher level of strength. keeping this in mind, all kinds of different types of exercises should be performed to promote total body health.
upwardmotionpt.com
The degree of difficulty comes from the angle at which you perform the exercise. The push up for example can be performed on the knees for easier difficulty or for more resistance the feet could be placed on a weight bench causing the angle of difficulty to increase. The changing angle causes more weight to be concentrated downward on your arms because of gravity. The concept of adding more resistance can be applied to squats by simply doing one legged squats with the aid of a bench.
Different exercises can be combined and performed in intervals with short periods of rest between each exercise, or sets of exercises. This type of training is called circuit training and helps improve cardiovascular fitness along with muscular endurance. Circuits could be as small as four exercises or as much as 15 depending on how much work you're willing to do.
Although body weight exercises are simple and cost little to no money, adding weight training to your general exercise is recommended for developing a higher level of strength. keeping this in mind, all kinds of different types of exercises should be performed to promote total body health.
upwardmotionpt.com
Tuesday, July 6, 2010
Barefoot Running Part 2
Barefoot training also increases sensory awareness of the feet. Meaning your body can more easily percieve the impact of your feet when they make contact with the ground. Ultimately this leads to better stability and balance. Various sports that are performed without shoes (i.e. beach volleyball, martial arts, diving, surfing type sports, etc.) are shown to have a much lower risk of lower leg injuries due to the strength gained in training by these athletes in training.
Robbins, Waked, and McClaron (1995) observed in a study that sensitivity of the underside of the foot and foot position awareness play a huge roll in falls that involve the elderly. Shoes with a more than sufficient amount of padding reduce the overall sensitivity of the feet, thus causing imbalance and falls. It is recommended that elderly people wear thin hard-soled shoes while participating in physical activity.
As in all training programs, begin at a light to moderate intensity and work your way up to more vigorous exercise. It is recommended that the majority of barefoot training be done on soft surfaces such as grass or a treadmill to prevent the bottoms of your feet from developing superficial injuries. Beginning long distance or very rapid barefoot training without building up enough strength in your lower legs and feet can result in blisters or skeletal and joint injury and be detrimental to training. Instead start off doing common activities like housework, walking barefoot to the mailbox or just being outside at a park with your shoes off.
Robbins, Waked, and McClaron (1995) observed in a study that sensitivity of the underside of the foot and foot position awareness play a huge roll in falls that involve the elderly. Shoes with a more than sufficient amount of padding reduce the overall sensitivity of the feet, thus causing imbalance and falls. It is recommended that elderly people wear thin hard-soled shoes while participating in physical activity.
As in all training programs, begin at a light to moderate intensity and work your way up to more vigorous exercise. It is recommended that the majority of barefoot training be done on soft surfaces such as grass or a treadmill to prevent the bottoms of your feet from developing superficial injuries. Beginning long distance or very rapid barefoot training without building up enough strength in your lower legs and feet can result in blisters or skeletal and joint injury and be detrimental to training. Instead start off doing common activities like housework, walking barefoot to the mailbox or just being outside at a park with your shoes off.
Thursday, June 24, 2010
Barefoot Running
Barefoot Running
Various books have been written about the super human running of the Tarahumara Indians of copper Canyon in Mexico. These people train and compete at distances of 50 miles or more at a time. "What's their secret?" you might ask. Simply running barefoot.
There are benefits to people of all ages to incorporate a barefoot training regimen into their training programs. Barefoot training is known to increase musculoskeletal power and strength in the foot, ankle and lower leg. Less energy is used when running barefoot than when running in running shoes, so you can run farther without feeling as tired. It also allows the exerciser to do more work using less energy by transferring energy from the mid sole of the foot to the toes. There is less strain on the exerciser's joints and energy stores. On the other hand running in running shoes transfers energy from the heel, to the mid sole and lastly to the toes. Running barefoot causes a more fluid looking and feeling stride.
Along with strength and power, barefoot running also helps with stablity and balance two aspects that we will discuss further in next weeks e mail
Upward Motion Personal Training
http://www.upwardmotionpt.com/
Various books have been written about the super human running of the Tarahumara Indians of copper Canyon in Mexico. These people train and compete at distances of 50 miles or more at a time. "What's their secret?" you might ask. Simply running barefoot.
There are benefits to people of all ages to incorporate a barefoot training regimen into their training programs. Barefoot training is known to increase musculoskeletal power and strength in the foot, ankle and lower leg. Less energy is used when running barefoot than when running in running shoes, so you can run farther without feeling as tired. It also allows the exerciser to do more work using less energy by transferring energy from the mid sole of the foot to the toes. There is less strain on the exerciser's joints and energy stores. On the other hand running in running shoes transfers energy from the heel, to the mid sole and lastly to the toes. Running barefoot causes a more fluid looking and feeling stride.
Along with strength and power, barefoot running also helps with stablity and balance two aspects that we will discuss further in next weeks e mail
Upward Motion Personal Training
http://www.upwardmotionpt.com/
Thursday, May 13, 2010
Fat American Pose A Threat to National Security
Increasing rates of obesity among young Americans could undermine the future of the US military, with potential recruits increasingly too fat to serve. "Obesity rates threaten the overall health of America and the future strength of our military," generals John Shalikashvili and Hugh Shelton, both former chairs of the US Joint Chiefs of Staff, wrote in a commentary.
Obesity disqualified more potential recruits for military service than any other medical factor, so the two generals urged Congress to adopt legislation that would ensure better nutrition in schools, offering children more vegetables, fruits and whole grains while cutting back on foods with high sugar, sodium and fat content.
"We consider this problem so serious from a national security perspective that we have joined more than 130 other retired generals, admirals and senior military in a non-profit group called "Mission: Readiness."
The US military faces a problem with troops already serving who are overweight, with some soldiers losing out on promotions because of their failure to meet fitness standards. The two retired generals endorsed a plan by President Barack Obama's administration to increase funding by one billion dollars a year over ten years for child nutrition programs. Investing in nutrition made sense as the country was already spending 75 billion dollars a year on medical costs associated with obesity, they said. .
"We must act, as we did after World War II, to ensure that our children can one day defend our country, if need be.
Obesity disqualified more potential recruits for military service than any other medical factor, so the two generals urged Congress to adopt legislation that would ensure better nutrition in schools, offering children more vegetables, fruits and whole grains while cutting back on foods with high sugar, sodium and fat content.
"We consider this problem so serious from a national security perspective that we have joined more than 130 other retired generals, admirals and senior military in a non-profit group called "Mission: Readiness."
The US military faces a problem with troops already serving who are overweight, with some soldiers losing out on promotions because of their failure to meet fitness standards. The two retired generals endorsed a plan by President Barack Obama's administration to increase funding by one billion dollars a year over ten years for child nutrition programs. Investing in nutrition made sense as the country was already spending 75 billion dollars a year on medical costs associated with obesity, they said. .
"We must act, as we did after World War II, to ensure that our children can one day defend our country, if need be.
Monday, May 10, 2010
Recipes for Diabetes
In 2007, 23.6 million children and adults were diagnosed with diabetes. That's 7.8% of the U.S. population. People with diabetes are at risk for high blood pressure, heart disease and many other health complications. We did some research and found some of the tastiest foods that are heart healthy and great for the whole family.
Meat and Cheese Subs
1 14 1/2-ounce (435 g) loaf of Italian or Parisian style crusty bread, sliced in half lengthwise with soft inside discarded leaving 3/4-inch (1.9 cm) shell intact
6 ounces (180 g) roasted turkey breast, shaved thin
6 ounces (180 g) low salt, low fat ham, shaved thin
4 ounces (120 g) skim milk Swiss cheese, sliced thin
1 large firm ripe tomato, 1/2 pound (240 g), thinly sliced
1/2 cucumber, 4 ounces (120 g) peeled and thinly sliced
2 cups (110 g) shredded iceberg lettuce
Line the bottom half of the bread with turkey, ham, and cheese. Top with tomato and cucumber slices. Spread the lettuce over the top.
Top with the second bread half and tightly wrap in plastic wrap or aluminum foil. Chill for at least 2 hours or overnight.
When ready to serve, slice off and discard the bread ends. Cut the remaining sub into 6 portions.
Quick Lemon Bread
1 cup Granulated SugarLike
1/2 cup ButterLike Baking Butter, softened
1/2 cup large egg whites, lightly beaten
1 1/2 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon salt
1/2 cup skim milk
1 1/2 teaspoon grated lemon peel
Lemon Glaze:
1/3 cup Granulated SugarLike
4 1/2 tablespoons fresh lemon juice
In a large bowl, mix SugarLike, ButterLike, and egg whites until smooth. Add remaining muffin ingredients and mix until flour is incorporated into batter. Pour batter into a vegetable sprayed and floured 5- X 9-inch loaf pan.
Bake in a 350°F oven 45 to 50 minutes, until a toothpick inserted in center comes out clean.
As soon as bread is done, prepare glaze. Leaving loaf in pan, use a long slender skewer to poke numerous holes all the way to bottom of loaf.
In a small pan, combine SugarLike and lemon juice. Cook over medium heat, stirring constantly until SugarLike is dissolved. Remove from heat. Slowly drizzle over top of loaf so that glaze soaks into bread. Let bread cool in pan on rack for 15 minutes, then turn out onto rack to cool completely.
More ideas next week? We think so! Look for Part Two
Meat and Cheese Subs
1 14 1/2-ounce (435 g) loaf of Italian or Parisian style crusty bread, sliced in half lengthwise with soft inside discarded leaving 3/4-inch (1.9 cm) shell intact
6 ounces (180 g) roasted turkey breast, shaved thin
6 ounces (180 g) low salt, low fat ham, shaved thin
4 ounces (120 g) skim milk Swiss cheese, sliced thin
1 large firm ripe tomato, 1/2 pound (240 g), thinly sliced
1/2 cucumber, 4 ounces (120 g) peeled and thinly sliced
2 cups (110 g) shredded iceberg lettuce
Line the bottom half of the bread with turkey, ham, and cheese. Top with tomato and cucumber slices. Spread the lettuce over the top.
Top with the second bread half and tightly wrap in plastic wrap or aluminum foil. Chill for at least 2 hours or overnight.
When ready to serve, slice off and discard the bread ends. Cut the remaining sub into 6 portions.
Quick Lemon Bread
1 cup Granulated SugarLike
1/2 cup ButterLike Baking Butter, softened
1/2 cup large egg whites, lightly beaten
1 1/2 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon salt
1/2 cup skim milk
1 1/2 teaspoon grated lemon peel
Lemon Glaze:
1/3 cup Granulated SugarLike
4 1/2 tablespoons fresh lemon juice
In a large bowl, mix SugarLike, ButterLike, and egg whites until smooth. Add remaining muffin ingredients and mix until flour is incorporated into batter. Pour batter into a vegetable sprayed and floured 5- X 9-inch loaf pan.
Bake in a 350°F oven 45 to 50 minutes, until a toothpick inserted in center comes out clean.
As soon as bread is done, prepare glaze. Leaving loaf in pan, use a long slender skewer to poke numerous holes all the way to bottom of loaf.
In a small pan, combine SugarLike and lemon juice. Cook over medium heat, stirring constantly until SugarLike is dissolved. Remove from heat. Slowly drizzle over top of loaf so that glaze soaks into bread. Let bread cool in pan on rack for 15 minutes, then turn out onto rack to cool completely.
More ideas next week? We think so! Look for Part Two
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