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Aerobics
by Dave Soucy
I am often asked which exercise is best for providing cardiorespiratory benefit and burning calories. If you are training for a specific event (i.e. running a 5k race, cross country cycling tour, swim meet, etc.), then you want to focus your efforts on exercises that closely mimic the event you are training for. For the other 99% of us though, the best exercise is the one that we enjoy the most. Why? Quite simply, if you pick an activity you enjoy, you are more likely to stick with it.
If overall health and fitness is your goal, the choice between the treadmill, elliptical machine, bike, or stairclimber should be based on your comfort with a particular machine and whether or not you enjoy using it. Don’t worry about which ones will burn more calories. Those displays on the machines telling you the number of calories burned are wildly inaccurate and not a proper gauge of how effective your workout is. The way to monitor your workout intensity is by working hard enough to maintain a heart rate in the training zone (measured in beats per minute) that is appropriate for your age and fitness level. A simple method to determine your target training zone is to subtract your age from 220. This gives you your theoretical maximum heart rate (MHR). Your target is a percentage of this maximum based upon your experience and fitness level. A beginning exerciser should maintain a rate of approximately 60% of MHR, while athletes and other very conditioned individuals may use a target of up to 85% to 90% of MHR.
An even simpler method to monitor intensity is the "Talk Test". Basically, if you are breathing hard, but are still able to carry on a conversation, you are more than likely working in your target zone. If your breathing is so fast and labored that you have difficulty carrying on a conversation, you are probably working at or near your MHR and should ease back a bit. Conversely, if you are able to belt out a few show tunes, you probably are not working hard enough to derive much benefit from the exercise and should consider stepping up your intensity a bit.
Of course, factors such as injury, access to equipment, weather, and other issues may impact which activity you perform. Also, it is a good idea to perform multiple activities over time to challenge your body in different ways and avoid repetitive use injuries. Just remember, the best exercise is the one that allows you to elevate your heart rate into the appropriate training zone and one that you enjoy doing.
Dave Soucy, Fitness Consultant and Certified Personal Trainer, is the owner of Perfect Fit, LLC. Dave can be reached via email at info@perfectfitonline.com, or through www.perfectfitonline.com
Dave Soucy may be contacted at http://www.perfectfitonline.com or info@perfectfitonline.com
by Annett Tate
Have you ever wondered why joggers, as they plod forth in grim determination, never smile? It's something that mystified me occasionally, as I enjoy my walk along a country path with my dog. And then I finally figured it out. Well, at least I think I did.
Not far from where I live, there is a disused old railway line. It's an overgrown lane now and a rather pretty place to walk - far from traffic noise, with hedges and shrubs on either side, bursting with birdsong and the innocent beauty of country life. Admittedly, at times it's a bit of a dog walkers' highway and then there are the joggers racing along.
I'm aware that not everyone is keen on an overfriendly four legged fur ball bounding toward them, so when dog free people cross our path, I call Cookie and keep her at heal until they have passed, normally with a friendly hello and thanks. Not so with most runners.
Whereas other walkers smile, exchange a greeting and maybe even a few words, those people who run tend to hold their heads straight and their lips too. Rarely a word or even a nod, to loosen the concentrated gaze toward an invisible, maybe unattainable goal.
For a while I thought that maybe they're so far up on their jogger's high, that they don't see us down below. But that wouldn't make sense. would it? If you're somewhere close to bliss, then surely you would exude that from every part of your being. It would be joy and joy is contagious, it's fun and brings a smile and a bounce.
So, why do joggers never smile? And what's the secret of those who do? My theory is that the reason many people run isn't one that really motivates, inspires and energises them. They aren't running 'in the moment', but hastening toward more fitness, less weight and social acceptance as a trend follower. They are literally chasing after an external goal that is frustratingly far away in the future. But then, occasionally, there is a very different kind of runner.
The person who may be just as pooped, but has a glow on their face that's not just sweat. They are the ones who are moving with their body, mind and soul right here in the present moment. Feeling the movement with each step they take, breathing in fresh, crisp air and experiencing pure delight at being able to do so. These are the runners who seem to glide past elegantly, leaving you feeling just that little bit better about your day as they send a little smile and a nod your way.
I'm certain that these are also the joggers who run for the mere sake of being alive, of enjoying their body and being in nature. The fact that they will become healthier and fitter as a result is a welcome side effect and their joy is in the present moment.
And maybe, watching the grim and the happy runners and figuring out what made the difference was partly responsible for the development of BodyBliss™. BodyBliss is an holistic training system we offer to create health, wellbeing and balance between body, mind and spirit - in a word, bliss. That's my contribution to enjoying exercise with an inner smile.
Annett Tate helps people achieve ultimate wellness and health. She teaches Emotional Freedom in her EFT seminars and shares her thoughts, inspiration and advice at Stress2Bliss.com
Annett Tate may be contacted at http://www.stress2bliss.com
by Kevin Koskella
You may have been training for weeks or months already, but now it is 2 weeks before your race and it's time to think about resting. Many triathletes find this more difficult than swimming 5,000 yards, biking the hills, or running a half marathon!
Here are some things to keep in mind if you are beginning your taper or rest period before your race.
1. Do longer warmups and warmdowns. You can keep your distance up, but start to add more to the beginning and end portion of your workout. This 'active rest' will assure that you are well rested for your race but not out of shape.
2. Avoid big meals and sugar. Tapering is an adjustment for your body, and your immune system may not be as strong during this time. Big meals and carbohydrates like sugar will wear your immune system and leave you susceptible to colds and flus. Keep in mind that as your workout intensity decreases, you must decrease calorie intake accordingly.
3. Get as much sleep as you can before midnight. Ideally, get to bed by 10:30. The sleep you get before midnight is the most crucial to your recovery. You will feel more rested if you can do this for at least 2 weeks before your event.
4. Lay off the strength training. This is more of an individual call (some people feel better if they are doing some strength work all the way up until the event, others will be too broken down unless they take a good 2 weeks off), but at the minimum, you should go lighter in the weeks leading up to your event.
5. Avoid caffeine. It may be tough if you are a coffee addict, but 2 weeks of not having that morning cup will give you more natural energy for your race. Take it from 6-time Ironman champion Mark Allen- he practiced this for every race and it worked pretty well for him!
6. Increase your meditation or yoga. Less time working out means more time to prepare mentally! If you don't do yoga already, don't start now. However, find some quiet time during the day to get away from work and working out to clear your mind. Think about how easy that swim will be since you are well-prepared with Tri Swim Coach!
7. You will have more energy during your rest or taper period. Don't be tempted to use it! Save it for your event and you will be glad you did.
Have a great race!
Author Information (Submitted by Author)
Kevin coaches masters and triathlete swimmers in San Diego, CA. He operates the website www.TriSwimCoach.com, a resource for future or current triathletes needing help with the swim. The site features a free email newsletter offering tips and articles on triathlon swimming. Kevin has also written an electronic book titled "The Complete Guide to Triathlon Swimming" which is sold on his website http://www.triswimcoach.com in downloadable form.
Kevin Koskella may be contacted at http://www.triswimcoach.com or kevin@triswimcoach.com
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