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Listen to Your Hunger Cues
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Diet and Nutrition
"How often do you eat because you are hungry? What about for other reasons, such as boredom, anger, stress, or for social reasons?
Try eating when you feel hungry and stopping as you begin to become full. For some people, it helps to keep a food journal where they jot down their hunger level every time they eat. Many people are surprised at how often they eat for reasons other than physical hunger. Identifying your eating patterns is often an early step to improving your diet."
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hunger, diet, eating
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created by
plucky
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saved on 6/6/2008
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1
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10.3
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100 %
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Oatmeal
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Diet and Nutrition
"More than 40 scientific studies show that eating oatmeal can help lower blood cholesterol levels.
Benefits are greatest for those who have high cholesterol levels.
Experts believe it's the soluble fiber found in oats that helps reduce blood cholesterol levels.
How?
Oat soluble fiber (beta glucan) helps control blood cholesterol by binding some of the cholesterol in your digestive tract. This cholesterol is "trapped" and removed from your body naturally.
Think of each rolled oat as a tiny sponge that soaks up cholesterol in your digestive tract.
Many people will experience a reduction in blood cholesterol if they eat 1-1/2 cups of cooked oatmeal (about 3/4 cup uncooked) providing 3 grams of oat soluble fiber (beta glucan) every day."
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created by
jillybean
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saved on 5/15/2008
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5
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26.2
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100 %
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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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100 %
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Dips - assisted, body weight and weighted - a great exercise for a couple different body parts
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Strength Training
"I've found that dips are a great exercise to use for stengthening/building both the chest and the triceps. I'll do pyramids (increasing weight, decreasing reps) over 3 or 4 sets, dropping the weights after burnout on the last set and completing a few more bodyweight dips for a greater burn. The more the body stays upright, the more the exercise will hit the triceps. The more you lean forward, the more you will hit the chest. Depending on your workout splits, you may want to try doing a variety of both in the same workout. Give it a shot!"
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created by
DonnieV
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saved on 4/14/2008
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3
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15.8
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100 %
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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 4/3/2008
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5
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28.2
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100 %
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Understanding Your Body Fat Percentage
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Diet and Nutrition
"Body fat measurements and the measuring tape are recognized as superior methods for measuring "weight loss". When one declares that they want to "lose weight", what they often mean is that they want to lose fat. So, now that you've had your body fat percentage measured, what does the number really mean?
First, your body fat percentage is simply the percentage of fat your body contains. If you are 150 pounds and 10% fat, it means that your body consists of 15 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else).
A certain amount of fat is essential to bodily functions. Fat regulates body temperature, cushions and insulates organs and tissues and is the main form of the body's energy storage. The following table describes body fat ranges and their associated categories:
*General Body Fat Percentage Categories
Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus
*American Council on Exercise
Knowing your body fat percentage can also help you determine if your weight loss goals are realistic. Remember, weight loss doesn't always mean fat loss. For example:
Let's say you're a 130# woman with 23% body fat, and you goal is to "lose 20 pounds":
Initial body fat: 130# x 0.23 fat = 30 # body fat
Lean body mass: 130# total - 30# fat = 100# lean body mass (bones, organs and all else)
Goal: 130# - 20# = 110 pounds
As you can see, the goal of losing 20 pounds is not realistic or healthy. At 110 pounds, this woman still requires 100# of lean body mass (bones, organs, etc.), but would only be carrying 10#, or only 9% body fat. From the chart above, you can see that this is a dangerously low percentage.
A better goal might be for the woman to reduce her body fat from 23% to 18%. In this case:
130# x 0.18 = 23 # body fat
100# lean body mass + 23 # = 123# goal weight
So, for this individual to achieve a lean, but healthy 18% fat, she would need to lose only 7 pounds of fat, reducing her weight from her current 130 pounds to 123 pounds. Losing more than 7 pounds means losing lean body mass (usually metabolically-active muscle tissue), which is clearly not desirable.
So before you decide that you need to "lose weight", remember to consider that "weight" consists of both lean body mass and body fat. Try to keep your weight loss goals realistic, and remember, keep the calorie-burning muscle, and lose only the fat."
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created by
MleighS84
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saved on 3/19/2008
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7
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65
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100 %
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Choosing The Right Martial Art
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General/Other
"So you just saw "Never Back Down" (basically the modern version of "Karate Kid") and you want to learn how to kick ass like that - you just don't know where to start. Choosing a martial art and school are not as easy as signing up to your local gym; there are hundreds of styles - if not more - and with each style is a philosophy and strict training regimen. This tip brings you some basic information on how to find what's right for you to help you get started.
First, let's break down some traditional martial arts into categories to give you and idea of what the training might be like. Sorry if I don't include your favorite here...
KARATE: Unfortunately, the word "karate" is used interchangeably with "martial arts", so a lot of times, it doesn't really differentiat the style. Traditionally, karate is a Japanese art of 'stand-up' fighting characterized by strength and power. Kicks are low and powerful, blocks are hard and designed to do damage to the attacker, stances are low and rigid. Movement is straight, deliberate, and efficient. Some weapons training, including staff, kama, nunchaku (yes, that's the correct spelling ;)
KUNG-FU: a Chinese art (also 'stand-up') characterized by grace and fluid motion. Blocks are soft, circular, evasive - designed to go with the momentum of the attacker. Stances are long and graceful. Kicks are almost acrobatic, sometimes requiring similar skills as gymnastics. Many weapons, including some exotic ones such as whip chain, 3-section staff.
JUDO/JUJITSU: Japanese arts focused on grappling, throws/takedowns, choke holds. Those good at wrestling might have the advantage in judo. Arm/leg-bars, wrist & joint control, counter-counter moves are emphasized in jujitsu.
TAE KWON DO: a very popular Korean self-defense art which emphasizes flexibility and strong, high kicks. Also a very efficient art as movements are straight, deliberate and powerful.
There are also lots of modernized martial arts, based on combat training, etc. KRAV-MAGA is one example, based on Israeli commando hand-to-hand combat training.
In recent years (since the UFC began, not coincidentally) MMA (Mixed Martial Arts) schools have popped up everywhere. The typical MMA school will teach techniques combined from the various fighting arts (hence the name MMA), such as standup fighting with punches & kicks, wrestling/judo takedowns, and judo/jujitsu submissions and chokes. And lot's of conditioning.
Still confused? Don't worry, it's justified. I've been around martial arts for over two decades and these are my own observations and trust me, I'm still amazed and confused about the vast variety out there. So now that we have some basic categories, what do we do next? My advice is: CHECK IT OUT! If there's a school near you, go to it and speak with the head instructor (or at least a lead instructor). Ask questions, ask for demonstrations, ask about weapons, etc. Many"... read entire tip
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martial art, karate, kung fu, judo, jujitsu
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created by
plucky
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saved on 3/17/2008
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1
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17.4
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100 %
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Go With the Ebb and Flow
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Endurance
"Personally, I like to go with the flow, since I'm pretty easy going in the first place. But I recently recognized that I also go with the ebb... Recognizing your ebb and flow during an endurance activity is important, but the key to unlock that potential is what you do once you recognize it.
You can think of your ebb and flow as a cycle, just like the cycle of the tides. Sometimes the tide is low and weak and sometimes the tide is high and strong. As you participate in an endurance activity, if you can recognize your ebbs and flows and adapt to them, then I believe you can get one step closer to putting in your best performance.
I'll use a simple example to illustrate: running on flat ground (neutral), uphill (the ebb), and downhill (the flow). Obviously, when you are running uphill, it will take more effort to cover the same distance in the same time as on flat ground. Conversely, when you are running downhill, it will take less effort to cover the same distance in the same time as on flat ground. That example is too obvious, right?
Now let's forget about the terrain causing obvious ebbs and flows, and focus on our internal ebb and flow. You should recognize the times during your run when you feel like you're running with ankle weights on. Alternately, you should recognize the times where you feel like you are effortlessly gliding along like a gazelle (ok, I don't ever feel like that, but you get the point :) When you are in tune enough to recognize it, you can adapt your effort level to take advantage. When you are in ebb, focus on maintaining; worst-case, go to your recovery pace and wait for the flow. Once the flow kicks in (aka second wind), take advantage of it and step up the effort. Keep the extra effort up until you start to ebb again. The reason I don't call it a second wind is that I believe this cycle may happen several times during one activity.
I'm not talking about intervals here. The ebb and flow I'm describing result in very subtle changes in your pace, but enough change to the pace so that your performance overall will be better than if you were just pacing yourself the entire way.
So get out there and go with the ebb.... and flow!"
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ebb, flow, pace, intervals
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created by
plucky
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saved on 3/12/2008
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4
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18.4
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100 %
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Know Your Shoe Type
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Endurance
"Recently a runner-friend of mine asked me, "Are you a neutral or stability runner?" I guess the clueless look on my face gave him the answer, "Duh?" He then told me to checkout http://www.roadrunnersports.com . Ok, this is *not* and endorsement of their site from a retail perspective. But, there is a handy utility you can use to help determine the right type of shoe for your body type and running style. It's called "Shoe Dog" - how clever, the shoe dog can fetch the right shoes for you... It's the little things in life, ya' know? Back to the tip now. If you follow the link to the shoe dog, you will be asked a short series of questions that determine the category of shoe that's right for you, then of course you are shown their catalog items that match the shoe type. I use the resulting list as a price/model comparison and start shopping around.
Once you know your shoe type, not only will you know what to look for, but you will also know what to stay away from (e.g. just because a shoe looks cool and is on sale doesn't mean we should buy it). We only have two feet, so it's worth it to get the best your budget will allow when it comes to running. One last tip (for now) is that last year's model might be just fine, so you can save some $$$ by shopping the closeouts.
What type of shoe is best for me, personally? Asics Gel-Cumulus. I'm sad that they don't make them anymore, so I'll try the Gel-Kayano next, I guess. Shoes are like a good mechanic: once you find one that works, you stick with it :)"
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shoe, neutral, stability
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created by
plucky
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saved on 3/4/2008
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3
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30.3
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100 %
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Reverse Curl your way to Bigger Biceps
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Strength Training
"Everyone wants big guns, and the majority or people are unaware that the key to beefing up their biceps is to target the brachialis, which rests under the biceps. A well developed brachialis can drastically inflate your arms.
The best way to target your brachialis is to do reverse-grip curls with a barbell, or an EZ bar if you prefer. (Please note: barbell's work the bi's better than an EZ bar). Hold the barbell with an overhand grip and make sure to keep your wrists straight. Then, keeping your elbows in, bring the barbell up and in toward your neck / upper chest.
You will definitely see a difference in arm size if you put this into your workout."
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biceps, muscle size, reverse grip curl, brachialis, arms
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created by
ryan
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saved on 3/4/2008
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9
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74.7
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100 %
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