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Fitness Tip#277 - December 25th, 2012

Wednesday, December 26, 2012

Indoor Versus Outdoor Running: The Differences (Part 2 of 3)


Terrain: Or more correctly, the lack thereof. Something that I try and keep in mind is that the treadmill is really consistent and even, but outside things are constantly changing. Each change takes energy and thought, so I remind myself not to zone out while outside and especially on trails, where a bad footfall can mean stitches and a new tooth. Outside of a potential fall due to unsteady outdoor footing, landing wrong on your foot can cause strains and other injuries. If you've been doing much of your running on a treadmill, your body is used to a nearly even and constant stride. Should you run outside, your risk of an injury from even a minor misstep would be higher because the small muscles, tendons and ligaments of your ankle haven't been forced to get used to a variety of landings. (i.e.: sharp turns, curbs, uneven pavement, trails, etc.)

This will probably be my main issue next month.

MERRY CHRISTMAS!!!

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  Member Comments About This Blog Post:

ANDY_54 12/27/2012 10:05AM

    Greta piece and a reminder as well. I run the majority of my time on the 'mill due to various knee injuries over the course of life. I want to transition to outside soon (well, as soon as the snow melts a bit) because I want to enter into a few races...so thanks...will need to take it slow and get accustomed.

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ALFA_SUNSHINE 12/26/2012 8:30PM

    Christmas blessings and peace to you and yours emoticon ~hugs~

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Fitness Tip#276 - December 24th, 2012

Wednesday, December 26, 2012

Indoor Versus Outdoor Running: The Differences (1 of 3)


While there are treadmill benefits to boast of, there are still key differences runners need to be aware of between indoor and outdoor running.


Hamstrings: Because a machine powers the treadmill belt, the mechanics of your running stride differ when you run outside. When running on the treadmill, you use your quads to push off. But, unlike outdoor running, where you would typically rely on your hamstrings to finish the stride cycle and lift your leg behind you, the propulsion of the belt does much of that work for you. This means your hamstrings aren't firing as much and don't get worked running inside as they would outside. The extra effort demanded of your quads is also a factor to keep in mind.

Have a MERRY CHRISTMAS!!!!!

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Fitness Tip#275 - December 21th, 2012

Wednesday, December 26, 2012

Make a commitment to yourself to let 2013 be your healthiest and happiest year yet. With races scattered all over the country, reach your goals, and celebrate the New Year with a new you.

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Fitness Tip#274 - December 21th, 2012

Friday, December 21, 2012

****SORRY THIS WAS A DUPLICATE OF THE DAY BEFORE*****


Cardio 101: How To Use The Elliptical For Fat Loss (Part 2)

“Mile Repeats” or Mid-Intensity, Long Intervals (45 minutes)
Setting: Manual. You’ll increase your intensity by adjusting the ramp and your RPMs.


• After the warm-up (3 to 5 minutes), perform five 5-minute intervals at an effort level around 6 or 7. Use the following settings:

1. Low ramp, Low resistance, high RPM

2. Med ramp, Low resistance, high RPM (backward pedal)

3. High ramp, Low resistance, high RPM

4. Med ramp, Low resistance, high RPM

5. Low ramp, Med resistance, high RPM (backward pedal)

• Between each interval, recover with 3 minutes at a moderate intensity (effort level 4-5) by slowing your RPM.

• Cool down with an easy 3 to 5 minutes.
The Ladder (60 minutes)
Setting: Manual. You’ll increase your intensity by adjusting the ramp and resistance.
• Warm-up for 5 min easy with your hands swinging free. You’ll then perform three 15-minute intervals. During those intervals, you’ll increase the intensity every five minutes by doing the following:

1. First 5 minutes: low ramp, low resistance (effort level 5 to 6)

2. Second 5 minutes: medium ramp, medium resistance (effort level 6 to 7)

3. Last 5 minutes: high ramp, high resistance (effort 7 to 8)

• After completing the first 15-minute interval, stride easy for two minutes, then get off the machine and do 25 body-weight squats.

• Get back on and perform interval #2 (same structure as above). Then stride easy for two minutes, get off the elliptical, and complete 25 body-weight lunges.

• Return to the machine and do interval #3.

• Cool down with 5 minutes of easy strides, letting your arms swing free. If you have any energy left, knock out 25 more body weight squats when you get off the machine.


Have a great weekend my friends! Sure glad the world didn't end today, I would miss all of you emoticon


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  Member Comments About This Blog Post:

LIV2RIDE 12/22/2012 7:29AM

    Thanks for two good elliptical workouts. I love my elliptical and use it quite a bit. I'll incorporate these into my rotations.

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GRACEISENUF 12/21/2012 3:58PM

    emoticon Phew! Tired from reading it, lol.

thanks!

Merry Christmas to you and your family. I'll bet your lil girl is going to have a wonderful time tearing into presents...hope you can post some pics.....enjoy!

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Fitness Tip#274 - December 20th, 2012

Thursday, December 20, 2012

Cardio 101: How To Use The Elliptical For Fat Loss (Part 1)

High-Intensity Short Intervals (30 minutes)
Settings: Select the machine’s short interval program. If there isn’t one, use manual mode and control the resistance yourself. Set the incline (or ramp) at low to moderate; it won’t change for this workout. Instead, you’ll adjust the resistance to change the intensity.
• After 3 min warm-up, follow the machine’s interval program (usually 30 seconds to 2 minutes). If you’re in manual mode, increase the resistance to an effort that feels like an 8 or 9 (on a perceived exertion scale of 10) for 1 to 2 minutes. Pushing and pulling on the arms handles will help you increase your RPMs.

• Reduce intensity and slow your RPMs for a rest period that’s equal in length to your hard interval (for example, one minute hard, one minute rest). Your perceived exertion should be about a 2 or a 3 during this time.

• During every third hard interval, pedal backwards.

• Repeat intervals until you reach 27 minutes of total exercise time, then cool down with 3 to 5 minutes of easy effort.


Hill Climber (45 minutes)
Settings: Choose a “Hill” program that gradually increases resistance and incline height over 2 to 5 minutes, and then provides a rest period. Most machines will offer 4 to 6 hill repeats per workout.
• After your warm up (3 to 5 minutes), do the first hill and note the total time. For the other intervals, divide the hills in half and do the following:

1. For the first half of the hill, keep your hands on the middle of the swing arm handle, which targets the lower back muscles (it mimics rowing).

2. In the second half, grab the top of the handles and really put forth effort in your pushing and pulling. Your effort level should be up to 8 by the end of the interval. If you’re having a tough time towards the end, lean forward and press down hard to get up over the hill

• Continue up the hills until you reach about 40 minutes of total exercise time. Cool down for 5 minutes.

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  Member Comments About This Blog Post:

GEEKYGRANDMOMMY 12/20/2012 12:05PM

    Thanks, I will give this a try.

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JACKIE542 12/20/2012 11:54AM

    Thank you, love my elliptical, I may try this. emoticon

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