With my new continuing education that will be completed at the end of May, I will now specialize in:
Pre- and Post-Natal Exercise
Diabetes and Exercise
Cancer and Exercise
Cholesterol and Exercise
Post-Orthopedic Rehabilitation
Wednesday, April 27, 2011
Monday, April 25, 2011
What I Have Learned From Running
This will be updated throughout my training, as I am sure I will learn new things every day!
1. Do not compare yourself to others. My fastest 5k pace is one of my best friend's 1/2 marathon pace. If I compared myself to her, I would be very discouraged.
2. Don't pick a route where you have to run back and forth over and over again. It gets very tedious and makes the run a lot harder.
3. Don't text while running. May seem extremely obvious, but my Cardiotrainer is on my phone so I need it, and it is very hard not to respond to my friends' texts when I receive them, but I am learning not to since it slows me down a lot.
4. Get a Running Partner. Make sure that they are at least at your level or a little faster than you so you can be motivated to run faster and keep running without stopping. It really helps to keep you consistent, accountable, and improve.
5. Eat a light meal 1 1/2 to 2 hours before you run. You don't want to be starving or stuffed while you run. It's best to have a snack high in carbohydrates and low in fat and protein. Stay away from high fiber and energy drinks!
6. Follow a Program. It helps keep you focused on training the way that you need to, reach each goal at a quick pace, and keeps you on track so you are prepared for the race when the time comes.
7. Stay Hydrated! Keep drinking water all day every day, not just before you run. Once you feel thirsty, you are already dehydrated. It is important to stay hydrated to keep your body at it's correct temperature, keep your muscles and joints lubricated, and also keep every cell, organ, and tissue functioning correctly.
8. Don't put your car key in the same pocket as your GPS. You will lose it. Guaranteed.
9. Do not choose a path where you will be against the wind more than half the time. It makes running absolutely miserable. If you must, bring something to cover your ears.
10. Wear Sunscreen. Even if it is overcast. Your skin will thank you.
1. Do not compare yourself to others. My fastest 5k pace is one of my best friend's 1/2 marathon pace. If I compared myself to her, I would be very discouraged.
2. Don't pick a route where you have to run back and forth over and over again. It gets very tedious and makes the run a lot harder.
3. Don't text while running. May seem extremely obvious, but my Cardiotrainer is on my phone so I need it, and it is very hard not to respond to my friends' texts when I receive them, but I am learning not to since it slows me down a lot.
4. Get a Running Partner. Make sure that they are at least at your level or a little faster than you so you can be motivated to run faster and keep running without stopping. It really helps to keep you consistent, accountable, and improve.
5. Eat a light meal 1 1/2 to 2 hours before you run. You don't want to be starving or stuffed while you run. It's best to have a snack high in carbohydrates and low in fat and protein. Stay away from high fiber and energy drinks!
6. Follow a Program. It helps keep you focused on training the way that you need to, reach each goal at a quick pace, and keeps you on track so you are prepared for the race when the time comes.
7. Stay Hydrated! Keep drinking water all day every day, not just before you run. Once you feel thirsty, you are already dehydrated. It is important to stay hydrated to keep your body at it's correct temperature, keep your muscles and joints lubricated, and also keep every cell, organ, and tissue functioning correctly.
8. Don't put your car key in the same pocket as your GPS. You will lose it. Guaranteed.
9. Do not choose a path where you will be against the wind more than half the time. It makes running absolutely miserable. If you must, bring something to cover your ears.
10. Wear Sunscreen. Even if it is overcast. Your skin will thank you.
Training in Hawaii
Surprisingly, it wasn't hard to wake up and go running in the mornings in Hawaii. I woke up between 5 and 6 and got my run in before it got too hot.
I did 4 5ks while I was there, the times were:
34:52
34:01
33:34
33:02
I steadily was getting faster, but still nowhere near where I was at in the winter.
The view did help me get through the running though!
Unfortunately, I sliced my toe open while I was there on some coral, and it still bleeds if I walk on it so I have been trying to walk the least amount as possible, and when I do it's on the side of my foot so my ankle is starting to hurt.
I have to take some time off for it to heal, which really is devastating because I didn't have that much time to begin with to train, and I still have yet to run more than 3.1 miles in my life. Time is ticking, I need it to heal SOON!
I did 4 5ks while I was there, the times were:
34:52
34:01
33:34
33:02
I steadily was getting faster, but still nowhere near where I was at in the winter.
The view did help me get through the running though!
Unfortunately, I sliced my toe open while I was there on some coral, and it still bleeds if I walk on it so I have been trying to walk the least amount as possible, and when I do it's on the side of my foot so my ankle is starting to hurt.
I have to take some time off for it to heal, which really is devastating because I didn't have that much time to begin with to train, and I still have yet to run more than 3.1 miles in my life. Time is ticking, I need it to heal SOON!
Monday, April 11, 2011
Day 1 Running
I decided to start with a 5k. The last time I ran one was December 11, 2010. My time was 28:04, with a 9:04 pace. Since then, I haven't ran more than a mile, so I figured I would start out at an easy 12 minute pace to get back into it (and so I wouldn't be miserable after my 5 and a half hour plane ride tomorrow... made that mistake last year going to Italy.. my legs we miserably tight for a whole week!)
So, here were the results:
Distance: 3.1 Miles
Time 37:03 Minutes
Pace: 11:57
Fortunately, it can only get better from here! Next, I will be training in Hawaii! It will definitely be hard to stay on track when all I want to do is relax, but I am determined to do this!
I don't know if I will have access to a computer, but I will keep track and post it when I return!
Running
Me? Run 13.1 Miles? You're joking....right?
I love all forms of exercise, especially when it involves kicking a ball, being in the water, swinging a racquet, or going down a snow-covered mountain as fast as I can.
However, when it comes to just running.. I could think of 253,623,641 things I would rather be doing. I get bored after doing the same thing after about 5 minutes. I hate seeing the wear and tear on everyone's joints after they have been a runner for many years. I think everyone is crazy who spends hours of their valuable time running, and here I am saying "yes" to my friend Lindsay when she asks me if I want her spot in my hometown's half marathon.
I will be the first to admit that I never, ever run. The farthest I have ever ran is a 5k, and the last time I did that was last December. I was in track in high school, but I was a sprinter and a jumper, NOT a distance runner! I am the person that goes and watches the race (and everyone fainting.. defecating on themselves.. puking..omg what did I get myself into?!) and celebrates (hard) after.
June 18, 2011. 68 days to train for the big day. I wish I would have known more in advance, but she asked me just in time for me to be able to train appropriately and not just wing it. At first I was hesitant, but then I figured, if I can make myself focus on this and really train as hard as I can, and accomplish a goal that I have had haunting me for the past few years, that is actually on my bucket list, and then I can apply that dedication to other aspects of my life. Luckily, my roommates are also preparing for a half in June, so now I will have people to guide and push me for most of my training.
I love all forms of exercise, especially when it involves kicking a ball, being in the water, swinging a racquet, or going down a snow-covered mountain as fast as I can.
However, when it comes to just running.. I could think of 253,623,641 things I would rather be doing. I get bored after doing the same thing after about 5 minutes. I hate seeing the wear and tear on everyone's joints after they have been a runner for many years. I think everyone is crazy who spends hours of their valuable time running, and here I am saying "yes" to my friend Lindsay when she asks me if I want her spot in my hometown's half marathon.
On the bright side, we do get a goody bag. It's no Nike Women's Half Marathon in San Francisco where they hand out Tiffany's necklaces to the finishers, but I would rather have the support and motivation from everyone I know in my hometown than bling any day.
June 18, 2011. 68 days to train for the big day. I wish I would have known more in advance, but she asked me just in time for me to be able to train appropriately and not just wing it. At first I was hesitant, but then I figured, if I can make myself focus on this and really train as hard as I can, and accomplish a goal that I have had haunting me for the past few years, that is actually on my bucket list, and then I can apply that dedication to other aspects of my life. Luckily, my roommates are also preparing for a half in June, so now I will have people to guide and push me for most of my training.
Ok, I have to say.. looking over the maps, reading the history, and just talking about it is making me a little excited. Hopefully by the end of this journey I will actually love running instead of loathing it! If not, at least I will have accomplished an item on my bucket list, will have learned a lot, and can be a better person and trainer.
I will be posting updates on my blog of my journey, I apologize in advance if they are all not positive and upbeat, but I will try my best to keep you entertained while I am going through my own personal hell.
If you have any tips, advice, comments, PLEASE let me know!!
I may know a lot about the body, exercise, nutrition, and motivation. But I am pretty much clueless when it comes to running half marathons. I could probably figure it out on my own, but I know that I learn the best from experience, so I would love to hear what people who have gone through this have to tell me (and other new half marathon runners!).
Thank you!
Saturday, April 2, 2011
Heart Rate
Q: Are you doing a lot of cardio at the gym, but still not seeing the results you want?
Q: Do you stop working out when you have reached the number of calories you wanted to burn?
Q: Do you measure results in the way your body looks, but not how much your heart rate has improved?
If you have answered yes to any or all of these questions, this article is definitely for you!
My Experiment
Yesterday, I did an experiment. I walked for a mile at a slow pace, never letting my heart rate go above 100. Then I ran a mile at a faster pace, keeping my heart rate between 160-167 (between 82-85% of my max). Here are the results:
Distance Time Calories Burned
1 mile 19:42 109
1 mile 9:35 113
So, as you can see, I burned more calories in less than half the time while my heart rate was where it should be! You can be sure I felt like I worked a lot harder and my heart actually got a workout during my run as well. I could have ran the mile faster, but my heart rate would have been over 85% of its max, which would have led to over-training.
Recommended Heart Rate for Cardiovascular Training
To find out your Maximum Heart Rate take 220 - Your Age.
Multiply this number by the percentage of which level you want to train at.
Here is a chart that shows what level you should work at depending on your goals:
Light Exercise Maintain Healthy Heart/Get Fit 50%-60%
Weight Management Lose Weight/Burn Fat 60%-70%
Aerobic Base Building Increase Stamina Aerobic Endurance 70%-80%
Optimal Conditioning Maintain Excellent Fitness Condition 80%-85%
Under-training Risks
There are many risk factors to having an unhealthy heart, but luckily you have some control over it to a certain extent. The most common risk factors for heart disease are:
-Being overweight or obese
-Being sedentary
-Smoking
-Stress
-Family history of heart problems
-Hypertension
-High cholesterol
-Eating a high fat diet
-Depression
The top 2 risk factors are what you can eliminate by exercising. Just by moving your body, you can lower your risks for heart tenfold.
You have experienced in the past how much even just a little exercise has an effect on the body. Your heart rate immediately speeds up as your body demands more oxygen. Your breathing rate increases to accommodate your body's needs for more oxygen, and you start to sweat to cool your body.
Exercise can actually change how your heart functions. By exercising regularly you can:
-Make the heart more efficient. By exercising on a regular basis, your heart learns how to work harder with less effort, which makes activities become easier.
-Lower your Resting Heart Rate (RHR). When your heart is in good shape, it will beat at fewer times per minute while you are at rest. The more you exercise, the lower this number will become. (Athletes have a RHR of 40-50 bpm)
-Strengthen your heart. Just like the rest of the muscles in your body become stronger from weight training, regular cardio can make the heart muscle stronger, which means it can pump more blood with each beat. Your body will then receive oxygen quicker and more efficiently.
-Helps you recover faster. The more in shape your heart is, the less time it takes to return to its baseline rate. The time it takes to recover can be tracked to measure fitness levels improving.
-Lowers risks. The stronger your heart, the lower the risks of heart attack, diabetes, stroke, and high cholesterol are.
-Increases good cholesterol, and decreases bad cholesterol. This means there will be less plaque built up in the arteries, so blood can flow freely to and from the heart.
Optimal Training for Your Fitness Level
For the average person, training heart rate should be between 70-85%. To measure your heart rate, find a second timer and count the number of heart beats you can feel in 15 seconds. Multiply this number by 4 and you have your heart rate. For an easier way where you don't have to distract yourself from your workout, there are many heart rate monitors available in the market. For a recommendation for which type is best for you, email encompasstraining@gmail.com.
When you are training at this level, Soon you will find that you can increase your time and intensity without increasing your heart rate. This is when your heart is getting in shape along with all of the other muscles you are strengthn training!
Going over 85%
It is possible to go over 85% of your maximum heart rate if you don't have any risks for a heart attack, or coronary heart disease. Though it is possible, it is not a good idea, because you are more likely to have sore joints, muscles, and also raise your risk for a musculo-skeletal injury.
When you exercise at this level, you are also at risk for over-training. When your body is over-trained, the systems in it get weaker instead of stronger. This leads to decreased performance and fatigue. Your risks for injuries also increases greatly, which will cause more damage than good in the long run.
For Additional Information
Contact me if you would like to go more in depth about:
-Resting heart rate
-Recovery heart rate
-Heart rate reserve
-Which level is right for you
-Your current fitness level
-When it is okay to go over 85% max
-How to get your heart in the best shape of it's life!
Q: Do you stop working out when you have reached the number of calories you wanted to burn?
Q: Do you measure results in the way your body looks, but not how much your heart rate has improved?
If you have answered yes to any or all of these questions, this article is definitely for you!
My Experiment
Yesterday, I did an experiment. I walked for a mile at a slow pace, never letting my heart rate go above 100. Then I ran a mile at a faster pace, keeping my heart rate between 160-167 (between 82-85% of my max). Here are the results:
Distance Time Calories Burned
1 mile 19:42 109
1 mile 9:35 113
So, as you can see, I burned more calories in less than half the time while my heart rate was where it should be! You can be sure I felt like I worked a lot harder and my heart actually got a workout during my run as well. I could have ran the mile faster, but my heart rate would have been over 85% of its max, which would have led to over-training.
Recommended Heart Rate for Cardiovascular Training
To find out your Maximum Heart Rate take 220 - Your Age.
Multiply this number by the percentage of which level you want to train at.
Here is a chart that shows what level you should work at depending on your goals:
Light Exercise Maintain Healthy Heart/Get Fit 50%-60%
Weight Management Lose Weight/Burn Fat 60%-70%
Aerobic Base Building Increase Stamina Aerobic Endurance 70%-80%
Optimal Conditioning Maintain Excellent Fitness Condition 80%-85%
My Example: 220-24 = 196 196 x 0.85 =167
I would keep my heart rate at 167 to train at the Optimal Conditioning Level
Under-training Risks
There are many risk factors to having an unhealthy heart, but luckily you have some control over it to a certain extent. The most common risk factors for heart disease are:
-Being overweight or obese
-Being sedentary
-Smoking
-Stress
-Family history of heart problems
-Hypertension
-High cholesterol
-Eating a high fat diet
-Depression
The top 2 risk factors are what you can eliminate by exercising. Just by moving your body, you can lower your risks for heart tenfold.
You have experienced in the past how much even just a little exercise has an effect on the body. Your heart rate immediately speeds up as your body demands more oxygen. Your breathing rate increases to accommodate your body's needs for more oxygen, and you start to sweat to cool your body.
Exercise can actually change how your heart functions. By exercising regularly you can:
-Make the heart more efficient. By exercising on a regular basis, your heart learns how to work harder with less effort, which makes activities become easier.
-Lower your Resting Heart Rate (RHR). When your heart is in good shape, it will beat at fewer times per minute while you are at rest. The more you exercise, the lower this number will become. (Athletes have a RHR of 40-50 bpm)
-Strengthen your heart. Just like the rest of the muscles in your body become stronger from weight training, regular cardio can make the heart muscle stronger, which means it can pump more blood with each beat. Your body will then receive oxygen quicker and more efficiently.
-Helps you recover faster. The more in shape your heart is, the less time it takes to return to its baseline rate. The time it takes to recover can be tracked to measure fitness levels improving.
-Lowers risks. The stronger your heart, the lower the risks of heart attack, diabetes, stroke, and high cholesterol are.
-Increases good cholesterol, and decreases bad cholesterol. This means there will be less plaque built up in the arteries, so blood can flow freely to and from the heart.
Optimal Training for Your Fitness Level
For the average person, training heart rate should be between 70-85%. To measure your heart rate, find a second timer and count the number of heart beats you can feel in 15 seconds. Multiply this number by 4 and you have your heart rate. For an easier way where you don't have to distract yourself from your workout, there are many heart rate monitors available in the market. For a recommendation for which type is best for you, email encompasstraining@gmail.com.
When you are training at this level, Soon you will find that you can increase your time and intensity without increasing your heart rate. This is when your heart is getting in shape along with all of the other muscles you are strengthn training!
Going over 85%
It is possible to go over 85% of your maximum heart rate if you don't have any risks for a heart attack, or coronary heart disease. Though it is possible, it is not a good idea, because you are more likely to have sore joints, muscles, and also raise your risk for a musculo-skeletal injury.
When you exercise at this level, you are also at risk for over-training. When your body is over-trained, the systems in it get weaker instead of stronger. This leads to decreased performance and fatigue. Your risks for injuries also increases greatly, which will cause more damage than good in the long run.
For Additional Information
Contact me if you would like to go more in depth about:
-Resting heart rate
-Recovery heart rate
-Heart rate reserve
-Which level is right for you
-Your current fitness level
-When it is okay to go over 85% max
-How to get your heart in the best shape of it's life!
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