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Simple FItness Advice from the Pros
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General/Other
"GET A ROUTINE
Embrace daily rituals, whether it's making coffee just so or walking the dog. Routines can lower blood pressure and slow heart rate.
LEARN FROM OTHER ATHLETES
"The Kenyan runners who always win marathons never jog," says pro soccer player LANDON DONOVAN. So Donovan trains at 80 percent of his maximum heart rate until he's exhausted, teaching his body "recovery endurance" through a sequence of sprints and rests. Over time, you'll still need to give your body a break to optimize gains , but this ability to push yourself to the brink of collapse and recover quickly is essential for top aerobic athletes.
TURN BIG CHALLENGES INTO SMALL GOALS
"Think only about the present and focus on micro-goals," says ultramarathoner DEAN KARNAZES. "Just make it to that stop sign up ahead; OK, now make it to the tree up the street; and so on."
FIND YOUR LACTATE THRESHOLD
What's that? LT is the point at which lactic acid accumulates in your blood faster than your body can process it—causing a drop in performance (read: pain). Training below your LT builds aerobic capacity. Training above it builds speed. How to determine your LT:
(1) Warm up, 10 minutes. (2) With a heart-rate monitor on, run or cycle on a flat course as fast as you can for 30 minutes.
(3) Your LT is your average heart rate for that period.
PROTECT YOUR KNEES
By doing nothing. A lot of blown ACLs could be avoided by simply staying down and resting after a fall. A stretched ACL is easily torn
on subsequent falls.
TO GET FASTER, YOU MUST PUSH YOURSELF
"A runner churning out seven-minute miles will never know how quickly his arms and legs have to move to run a six-minute mile. You can't practice by running slow." —MARK VERSTEGEN, Athletes' Performance founder, author of the Core Performance series
TRAIN WITH A PLAN
Here's how to reach peak shape for any sport with one 12-week program.
FIRST MONTH: Complete a full-body weight-lifting circuit twice weekly. Do your cardio workouts on three other days, going long once. Each week, increase the duration of the long day's workout by 10 percent. During the fourth week, cut the workout load by 50 percent.
SECOND MONTH: Follow the first month's plan, but cut back to lifting once a week and add another day of cardio. During the eighth week, which is for recovery, cut everything in half.
THIRD MONTH: Stop lifting and use that day for cross-training. Ramp up speed by completing one cardio day each week with intervals at your intended race pace. Your long cardio day remains the same for the first two weeks, and for weeks 11 and 12 you cut its duration in half. During week 12, taper by doing only 50 percent of week 11's work.
CHEAT SHEET
Lift. Lower weights slowly. It helps train your muscles to absorb shock and control your descent in real-world action.
Hydrate. For workouts lasting one hour or less, drink only water. For longer outings, bring a sports drink with c"... read entire tip
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created by
runningbear
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saved on 8/13/2008
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2
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7.5
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Protein Primers
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Diet and Nutrition
"Confused on exactly how to manage your protein intake? This six-step checklist will help you master this muscle-building, fat-fighting macronutrient
By: Jim Stoppani, PhD
Most mainstream dietitians would have you believe that too much protein can be dangerous to your health. Yet at Muscle and Fitness Hers we embrace protein and make it the cornerstone of every meal. No, protein won't kill you, nor will it turn you into a she-hulk with 18-inch arms. What it can do is help you build muscle and strength, shed bodyfat and even think better...especially if you follow these six simple guidelines:
1 Eat 1 gram of protein per pound of bodyweight per day
The protein recommendation set by the Food and Nutrition Board (the authority of the Institute of Medicine that sets the nutrition recommendations for Americans) for the general population is a measly 0.4 gram of protein per pound of bodyweight per day for males and females. For a 145-pound woman, that's less than 60 grams of protein per day, or about an 8-ounce chicken breast. That's barely enough to fill you up, never mind help you stay strong and recuperate from training. Thankfully, research shows that athletes, particularly strength athletes (which you are), require close to 1 gram of protein per pound of bodyweight per day. That means if you weigh 145 pounds, you need a minimum of 145 grams of protein each day.
Do this: Eat at least 1 gram of protein per pound of bodyweight and up to 1.5 grams per pound per day if you're dieting and dropping carbs. Choose from lean protein sources such as chicken breast, turkey breast, eggs, lean beef, low-fat dairy and fish, as well as whey, soy and casein protein powders.
2 Keep your eye on the ball (the ball, of course, being protein)
If you want to be lean, you must avoid eating too much food. Easier said than done, right? It doesn't have to be, because research shows that eating protein can significantly decrease hunger more than eating carbs or fat. One University of Washington (Seattle) School of Medicine study placed subjects on a high-protein diet (one that supplies 30% of total daily calories from protein) for 12 weeks, but allowed them to eat as many calories as they wanted. Test subjects ate an average of 450 fewer calories per day and lost more than 10 pounds of bodyweight, most of which was bodyfat.
Do this: Keep each meal focused on protein to help blunt hunger all day.
In fact, start your day off right by eating breakfast, when the egg—a bodybuilding staple—does more than just supply an excellent source of protein. One study from St. Louis University (Missouri) found that women who ate eggs, toast and jelly for breakfast reported feeling fuller and ate almost 300 fewer calories the rest of the day than when they ate a bagel and cream cheese for breakfast.
3 Eat 20-30 grams of protein at every mealtime
Protein also helps you get lean by boosting your metabolic rate, which ultimately leads to burning more fat. Resear"... read entire tip
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created by
MleighS84
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saved on 7/14/2008
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3
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11.4
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100 %
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Muscle Myths Revealed: Are you a believer?
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Strength Training
"If you're serious about making a solid commitment to a muscle-building program, you need to be very careful of who you take advice from. Bodybuilding and fitness is literally a multi-billion dollar industry with new websites popping up every single day. Many of the so-called "experts" out there really don't have a clue of what they're talking about and are only motivated by pushing expensive pills, powders and "miracle programs" on you that you don't really need. If you don't watch your step you may end up falling for some fatal muscle-building pitfalls that will literally destroy your gains and prevent you from ever achieving the impressive, muscular physique you desire. Below are 4 very common muscle-building myths in order to keep you on the proper path to the mind-blowing muscle and strength gains you deserve.
Myth #1: In order to build muscle, you must achieve a "pump" during your workout. The greater the pump you achieve, the more muscle you will build.
For those of you who are just starting out, a "pump" is the feeling that you get as blood becomes trapped inside the muscle tissue when you train with weights. The muscles will swell up and leave your body feeling bigger, tighter, stronger and more powerful. While a pump does feel fantastic, it has very little, if anything to do with properly stimulating your muscles to grow. A pump is simply the result of increased bloodflow to the muscle tissue and is certainly not indicative of a successful workout. A successful workout should only be gauged by the concept of progression. If you were able to lift more weight or perform more reps than you did in the previous week, then you did your job.
Myth #2: Building muscle will cause you to become slower and less flexible.
This one goes back to the old days when people described bodybuilders as being "muscle bound" and "bulky". Contrary to what you may think, building a significant amount of lean muscle mass will actually speed you up rather than slow you down. Muscles are responsible for every movement that your body makes, from running to jumping to throwing. The bottom line is that the stronger a muscle is, the more force it can apply. Having stronger, more muscular legs means increased foot speed, just as having stronger and more muscular shoulders means the ability to throw farther. Strong muscles are able muscles, not the other way around.
Myth #3: You must always use perfect, textbook form on all exercises.
While using good form in the gym is always important, obsessing over perfect form is an entirely different matter. If you are always attempting to perform every exercise using flawless, textbook form, you will actually increase your chances of injury and simultaneously decrease the total amount of muscle stimulation you can achieve. Remember, we are not robots! It's very important that you always move naturally when you exercise. This could mean adding a very slig"... read entire tip
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created by
MleighS84
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saved on 7/1/2008
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3
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13.2
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How to Develop a Running Strategy
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Strength Training
"Running isn't rocket science. But figuring out a training strategy can seem just as tricky. How many miles should you run? At what speed? What's VO2 max again? And lactate threshold? Is that related to glycogen stores?
The fact that every runner is unique further complicates matters. An elite running coach once told me that one of his athletes would get injured anytime he ran more than 70 miles a week. Another athlete couldn't clock a decent 10-K time on less than 70. The lesson, of course, is that we must learn the quirks and requirements of our own bodies and play by its rules.
Luckily, there are some principles that, regardless of individual mileage and pace, apply to almost every runner--whether you're slow or fast, training for a marathon or for life. Conceived by coaches and employed by elites, these time-tested rules will help you stay motivated, avoid injuries, and run strong year after year.
1. Do the minimal training needed for optimal results
If you've improved by running 25 miles a week, you could be so much better by running 50, right? Not exactly. Training isn't a matter of cramming in as many miles as you can. It's about finding the balance of miles, days per week, and types of workouts that get you to your goals without injury or exhaustion. This concept is known as an individual training threshold.. And that threshold is uniquely yours. One runner may excel on 55 miles a week over six days with extra tempo running, while another runner may do well on 25 miles a week over four days, with a focus on short, fast repeats.
Action: Experiment with different mileage levels. If you've been logging megamiles (50+ per week), back off for a little and see if you can still hit your goal times in workouts. If you've been doing the bare minimum (three days per week), try adding a day or two. Keep a detailed log, noting how your body and your race times respond.
2. Be consistent
Ask a coach what the single most important factor is in training, and most will answer "consistency." You won't improve if you run only once a week, or if you repeatedly run hard for a week, then take the next week off. Better running comes from regular running. Consistency, however, doesn't mean you need to train all-out year-round. Periods of structured training, paired with months of fewer miles, help you avoid physical and mental burnout.
Action: Maintain a minimum, even if that's 30 minutes two or three days a week, and run in the morning so you're sure to get it done. Plan your "down" months for times you know it'll be harder to run--winter weather, big projects, life changes.
3. Balance hard efforts with rest
Imagine running as hard as you can one day, then again the next day, and the next. Sooner or later, you'd barely be able to run at all. It's important to practice a work-rest cycle. The benefits of stressing the body come during recovery. On easy or off days, your body is busy repairing muscle fi"... read entire tip
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running, training, consistency, recovery, schedule
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created by
runningbear
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saved on 5/2/2008
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6
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27.6
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Interval Cardio Training Guidelines
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Endurance
"Follow these guidelines and you can have an effective yet safe training program.
Precautions for Safe Interval Training
Warm Up before starting intervals
Assess current conditioning and set training goals that are within your ability
Start slowly. (for example: walk 2 minutes/ run 2 minutes) In general, longer intervals provide better results
Keep a steady, but challenging pace throughout the interval
Build the number of repetitions over time
Bring your heart rate down to 100-110 bpm during the rest interval
To improve, increase intensity or duration, but not both at the same time
Make any changes slowly over a period of time
Train on a smooth, flat surface to ensure even effort
You can also use circuit training as a form of interval training"
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created by
ApolloFit
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saved on 4/24/2008
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2
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12.3
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A Tool For Your Training Repertoire
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Strength Training
"Enter the "5-4-3-2-1 Rest/Pause" Lifting Protocol
This loading protocol is a great way to combine relatively heavy loading with moderately high volume, and in a short time frame.
With this protocol you’re going to select a weight that you’re able to complete 5 reps with for the chosen exercise. The load should be challenging, but shouldn’t leave you fatigued. In other words, selecting your 5RM (Rep Max) for the respective exercise isn't going to be conducive to a success with this particular protocol. Selecting your 6-7RM for the respective exercise should put you in the ballpark.
Using the Front Squat for our example, here’s how the set will play out -
Complete 5 reps and re-rack the weight
Rest for 10-12 seconds
Complete 4 reps and re-rack the weight
Rest for 10-12 seconds
Complete 3 reps and re-rack the weight
Rest for 10-12 seconds
Complete 2 reps and re-rack the weight
Rest for 10-12 seconds
Complete 1 rep
Your done!
The short rest period between sets will allow for partial metabolic and neural recovery, but don’t let that fool you. The final 2 and 1 rep(s), respectively, are going to require you to “dig deep”.
Make sure you maintain focus, keep your form tight, and you’ll reap benefit from this advanced loading protocol.
As mentioned above, this is an advanced loading protocol. That said, it’s one that’s best reserved for intermediate and advanced lifters. Moreover, because of how taxing this loading scheme is, on both the nervous system and muscle structure, it’s best utilized with compound exercise and limited to 1-2 sets.
Enjoy!"
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weigh training, advanced lifting, loading protocols
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created by
LukeNielsen
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saved on 4/21/2008
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2
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10.5
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Know Your Posture By Using These Visuals!
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Strength Training
"With the ever increasing awareness of joint dysfunction and mobility, tightness/weakness and everything else in between, it has been surprising that some still haven't caught on to the idea that tuning the engine makes the car run better. Too many lifters are still interested in the car's exterior--making sure that the car's body is washed and waxed; or the most expensive rims are in place; or the satellite radio is installed. However, we fail to realize that it is the engine of the car that controls the speed, power, and ultimately, the dependability of the car. Ever have one of those days when you wake up after a good night's rest and get ready for work. You have the day planned in your head and you made a great lunch. Suddenly you sit in your car to start the key and nothing happens? Yep...its going to be one of those days. The same circumstances can sabotage your workout. You go into the gym planning to try a new personal record, and suddenly, you feel tired; weak; or your back begins to kill you. Your workout becomes as useful as a box of crooked nails.
Enter Pre-hab work.
The idea behind pre-rehabilitative work (or movement prep) is to engage muscles that normally stay dormant during movements. The goal is if we can engage these muscles on regular basis through planned movement prep work (usually integrated into a warm-up), then we can prevent injuries from occurring. Now, it doesn't necessarily mean injuries won't occur, however we greatly reduce the likelihood of them. If we can decrease your chances of being hurt, a few things will result:
1.) You will hit the gym more and follow more structure
2.) You will continue to increase strength and endurance.
3.) You will will continue to burn calories at an alarming rate.
So how can we spot an environment for joint dysfunction? First we look at static and dynamic posture. There are 4 types that are easy to identify and I have included some visuals to help you recognize them.
1.) The "J-Lo" Posture (Anterior Pelvic Tilt)
Some women may think this is not entirely that bad, as it give them the famous "booty", but this posture can lead to common injuries. Anterior pelvic tilt (APT) is usually caused by tight or overactive hip flexors that pull the pelvis down anteriorly. Tight back muscles, specifically the lats can also contribute to this. Typically weak or dormant muscles are the glutes and hamstrings. These muscles are usually compensated for when lifting. I have usually seen this posture in desk jockeys or gym-fanatics that perform countless ab crunches on a daily basis. So why do the glutes 'stick out' so much if they are under-active? Well, if the front of the pelvis is rotated down, the back end rotates up-wards which places the glutes in a "high" position. Not a bad position to be in if you are a pole dancer, but the low back is stressed repeatedly if the intrinsic muscles of the core are not trained. STRETCH: Hip flexors & Lats S"... read entire tip
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posture, weak, foam roll, pre-hab, low back
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created by
standAPART
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saved on 4/15/2008
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2
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22.9
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Backwards Running?
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Endurance
"Yep I said Backwards Running!!
If you are looking to refine some of the muscular development in your legs, rehabilitate from an injury, bust some plateaus, or improve your athletic coordination, backwards running and walking should be included in your training regime.
Backwards movement has application for both the bodybuilder as well as regular athletes. Backward motion is an essential part of many sports including soccer, basketball, rugby, tennis, lacrosse and football.
Most of the time, backward running is performed in short bursts on a court or field during these events. However, the amount of time dedicated to training and improving backward running is usually minimal. Backward running appears to be a forgotten, old-school practice these days
There are several other benefits of including backward running/walking in your routine. Cardiovascular fitness can be improved with backwards motion. One early Army study from 1994 found that walking or jogging backward required more physical effort and increased the heart rate higher than when going forward.
At a rate of 6 miles per hour, running backward used a third more calories per minute than forward running.
Improved posture is another benefit of backward movement. Individuals lean less forward when moving backward compared to forward. Being more erect strengthens the back/hip region and leads to better posture both during and post exercise. Additionally, by working the antagonistic muscles, you can expect better muscle balance and coordination for those muscles
Variations of Backward Walking
Backwards Walking With Incline: Walking backwards with an incline is something else!
•Set the incline at 15 percent and 2 mph, assuming that you are adjusted to walking backwards level without holding on. You will soon feel a nice burn in your thighs.
•If you can go faster, do that for an intense thigh burn. Now, if you can’t last longer than a few minutes, that’s perfectly fine.
•Do brief intervals at 15 percent/2 to 3 mph, alternating with walking forward with a lower incline (or level) for a few minutes, back and forth, for 30 minutes.
Incline low-walk:
As you walk, lower your center of gravity so that you’re in a one-quarter squat position. Keep back straight! Do not pitch forward! This will intensify the fire in your quadriceps muscles.
Running Backwards on the Treadmill
You can sustain this at 4 mph, and go for briefer duration at faster speeds, whatever challenges you. Think outside the box. Do intervals of 6-8 mph backwards-jogs for as long as you can, alternating with forward walking (or slower jogging) for a few minutes, for a total of 30 minutes.
Jogging and running backwards upgrades athletic performance and adds spice to your routine. Never mind that it might attract attention from other gym members. This is your time, your body.
Backwards Walking Intervals
You needn’t spend a whole lot of time walking backwards to reap benefits. So if you "... read entire tip
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created by
MleighS84
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saved on 4/11/2008
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4
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25
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Ten Tips For Runners
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Endurance
"I posted this as a comment to the Runner's United group, but thought it would be useful for others.
This is a small collection of tips & techniques that I use based on various research I've done over the last couple of years. When I started running semi-seriously, I was probably around a solid 9 min/mi and using these techniques I've gotten to the point where I can do a 6:30 min/mi for about 6 miles - after that I creep up to an average 7:30 to 7:45 min/mi for the rest...
1. Make sure you have the right shoes.
2. Focus on good running form (including being "mindful" and recognizing your "ebb and flow" - hehe see my other tips).
3. Do lots of cross training, including strength training and cardio.
4. Know what to drink and when to drink it.
5. Rotate between these types of runs: sprints/intervals, short/medium runs at 110% pace, long runs at whatever pace (going for endurance)
6. Find challenging routes that include hills and possibly some trail running.
7. Don't run two days in a row ('cause I want to save my knees for later - you youngsters can do as much as you like - but you will pay for it later! ;)
8. Always sprint at the end of a run, for 100 yards or more.
9. Always warm down, e.g. walk for 100 yards after your sprint.
10. Bring your iPod ;) Unless you run with a partner - if that's the case run with someone faster and try to keep up!
That's enough for now. I'd be interested in tips from others as well. Happy running!!"
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created by
plucky
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saved on 4/11/2008
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5
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28.2
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