We’ve recently put up some signs around the gym promoting the VO2 max testing that we’re beginning to integrate, so I thought I would take a little more time to explain what it is, and how that might benefit you. Essentially, doing a VO2 max test tells us how efficiently your body is using oxygen. The higher the number is, the better. For example, if you are thinking about running Pat’s Run (ahem, ahem), then you might want to consider VO2 testing as a way of assessing your readiness for the run, as well as getting a good idea of your optimal training zones. All you have to do is run (or walk) on a treadmill for 6-15 minutes, and we’ll have a great record of your breath output. Then we can train you like mad to increase that number to get a new PR come the big race. It’s easy, takes only a few minutes, and gives you good feedback on what you’ve been doing.
Outdoor Cardio
If you’ve been sitting at home and can’t drag yourself to the gym to do a workout, just get outside! There’s so much to do with the longer days and warmer weather we are beginning to enjoy. Jump on a bike, go for a jog, grab a neighbor and go for a walk. The possibilities are endless and awesome. But don’t forget to include strength training at the HIT Center. That’s an important part of any exercise program. If you have questions about the cardio that you should be doing outside of the HIT Center, be sure to ask your friendly (or sadistic) trainer for some recommendations. Stay Healthy!
New Year!!!
What can I write about concerning the New Year that hasn’t already been said? Instead of looking ahead, let’s look back. What habits have you formed over the last year? For me, I did a lot of running and cycling which was very new for me. But I haven’t kept it up. And it’s because it wasn’t something that I enjoyed. I ran because I was training for a half marathon. I bike sporadically, but I don’t stick with it for long periods of time. And this is one of those habits we can fall into. We do things that we don’t like for a little while, until we fall into doing something comfortable. For me, I love doing explosive workouts based around plyometrics, which I know some of you dread (Darrell!). Still others of you love lifting weights, running, playing in the sand, shooting hoops, or something else. And that’s what is so great about the HIT Center, we’ve got something for everyone. So if you know of something that you want to try and do, feel free to suggest it to us and we’ll incorporate it into your next workout session. We want you to be successful too!
Why not workout while watching sports?
My Sunday routine is slowly evolving. I can no longer sit and watch my beloved Lions play. So instead, I’ve taken to doing my long workouts on Sunday. It allows me to watch the football games, and get in a nice long, lower intensity exercise. It’s also making running on the treadmill tolerable for me. Plus, it helps take my focus off of how much longer I have to run! It does also make it easier when you yell at the screen. So don’t just sit there and watch the games, make activity a part of it!
Benefits of running on a daily basis (Installment #1)
We all know that running is good for us, but that doesn’t necessarily mean it’s easy to be motivated to run on a daily basis. Here is a list of benefits from daily running that will hopefully give you one more reason to be motivated to put on those running shoes and go out for a run:
1. Running lowers blood pressure. Arteries expand and contract more rapidly during aerobic exercise, so overtime this strengthens the arteries by maintaining the elasticity of the vessels, therefore lowering blood pressure.
2. Running strengthens the heart. Running is a cardiovascular exercise that brings blood to the heart at a much rapider pace than walking or sitting does. The heart is forced to pump blood through the blood vessels more quickly, which done on a regular basis strengthens the vessels and heart muscle. This can help decrease one’s risk for heart attack.
3. Running helps prevent osteoporosis. Research has shown that weight-bearing exercise, done on a regular basis, can help prevent bones from becoming weak and fragile.
4. Consistent running will increase a person’s maximum oxygen volume intake (VO2 max). As a person exercises more frequently, their lungs become capable of expanding more and oxygen intake is increased. VO2 max is a crucial indicator of health and running is a good way to increase VO2max.
5. Running, as well as other aerobic exercises, increases immune system defenses and lowers one’s risk for illness. Prolonged stress weakens the immune system, however, regular exercise can decrease stress, therefore helping maintain a strong immune system. Additionally, long-term, moderate exercise (such as running) has been shown to increase natural killer cell activity in the body. Natural killer cells are the body’s first method of defense against viral infections.
So next time you need a motivation boost to go running, remember all the health benefits associated with regular running. Go lace up those running shoes! =)
Next time we’ll look at how running can improve mental health, decrease stress, and improve sleep quality.
References:
Goodwin, Sarah. (2004). Longer-term moderate exercise improves immune activity. http://www.eurekalert.org/pub_releases/2004-04/foas-lme040404.php
The Benefits of Running: http://www.vanderbilt.edu/ans/psychology/health_psychology/running.html
Summer Running Season
The summer running season is upon us. Some of us may be training for 5ks, 10ks, half-marathons, or even a marathon. Things to keep in mind while training for one of these races: 1) Make sure you are consuming enough calories to maintain your training plan. The diet of a 5k runner looks much different than someone training for a marathon. If you aren’t sure what to eat, there are lots of books and running forums to help you out. 2) Make sure you pay attention to your mileage. If you just run without knowing what you have done, you won’t be able to note improvements. 3) PAY ATTENTION TO YOUR BODY! Some days you may need to take a day off. Listen to your body, it will give you the right advice on how to train. Enjoy your training and good luck with your PRs.
60 minutes to watch your weight?
A recent aritcle published in the Journal of the American Medical Association has been promoted by writers as saying that women need to exercise 60 minutes a day in order to maintain their body weight. However, upon closer reading, this article will actually tell you that you need to do 21 MET minutes of exercise per week. The 60 minutes of exercise per day, as reported by news outlets, is medium-paced walking. Strength training can also be factored in, along with running, biking, and other activities that are more intense than walking. You don’t need to suddenly change to spending 60 minutes a day working out as hard as you can. Don’t forget, an injury will mean that you can spend 0 minutes a day exercising. Follow a prescribed plan from an exercise professional if you have any doubts about what you should be doing to meet your goals.
