Where can I get good cross-training shoes with medial posting?
October 23, 2009
Filed under Cross Training Answers
I have running shoes with it but need cross-training shoes for other activites like basketball or tennis. I have plantar fasciitis so I got these special shoes for running but the store did not carry them in cross training.
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Cross-training: Variety is the Spice of Sport
August 22, 2009
Filed under Cross Training, Running, Triathlon
by Liz ColvilleOne sport may not be enough anymore. As the triathlon grows in popularity and professionals from every sport share the secret of their success, athletes at all levels are learning the value of cross-training.
Could Bikram yoga make you a better tennis player, as Andy Murray has claimed? Can running make you a better soccer player, as running-shoe giant Asics asserts in its magazine ads? While the latter may sound like a marketing ploy, Andy Murray was able to defeat Roger Federer and credits yoga for the win. Cross-training has grabbed a share of the exercise market for decades, but today, its value is more widely appreciated. Cross-training is also becoming more creative as new and lesser-known sports make their way into the mainstream.
Source: BBC Sport
As Lucia Cockcroft writes in the Guardian, working at more than one sport is beneficial to anyone, whether you’re Maria Sharapova or a 10K runner. Cross-training will “stop boredom setting in, a common problem when you're over-familiar with the gym treadmill.” Varying your athletic routine exercises more muscle groups, increases flexibility and reduces the chance of injury.
Source: The Guardian
According to the Los Angeles Times, the triathlon is booming. Even the toughest form of competition, the Ironman, is receiving record numbers and filling up quickly. Membership to USA Triathlon increased from slightly over 20,000 in 2000 to more than 80,000 in 2006. The pleasure of the triathlon, many converts explain, is simply the opportunity to keep one’s routine both challenging and unpredictable. While each sport presents its own unique hurdles, many see cycling as an antidote to running, and swimming as an antidote to both. A triathlete can easily get away with saying, “I don’t feel like running today,” and still improve his fitness level by riding a bike or swimming.
Source: The Los Angeles Times
Similarly, avid marathoners and road runners needn’t feel they’re slacking off by practicing yoga once a week. Runners tend to neglect their core, a surprisingly dense area of back, shoulder and stomach muscles. Yoga teaches better posture and improves flexibility. Surprisingly, runners also generally do not pay sufficient attention to their feet, other than enclosing them in fancy shoes. Yoga “teaches that the foot should be engaged and considered as a weight-bearing tripod,” according to Run The Planet, a running resource created by The North Face.
Source: Run The Planet
The growing number of shows on cable television that share secrets from the pros are making amateur athletes aware of the advantages of taking on new sports. Discovery’s FitTV offers in-depth coverage of professional athletes’ lives, including their training regimens. The channel’s “Art of the Athlete” explores the lives of icons like Kristi Yamaguchi and Dominique Dawes. “Insider Training,” hosted by beach volleyball champion Gabrielle Reece, “goes to the places the crowds never see—the training pool, weight room, yoga studio or secluded beach—and reveals how world-class athletes train for perfection.”
Source: FitTV
Should I Trade My Treadmill for the Trails?
July 13, 2009
Filed under Running, Trail Running
Find out how outdoor exercise measures up to indoor gym workouts — and then hit the trails!
Question: "Can I quit the gym this summer and still stay in shape by exercising outside?"
Answer: Absolutely.
In fact, trading in your treadmill workouts for trail running, or even in-line skating, will likely give you a better workout, says Tina Vindum, founder of Outdoor Action Fitness, an outdoor-fitness instruction program in Marin County, California. "Outdoor workouts can burn more calories per minute and tone your muscles more completely than doing the same thing inside," she says. "Natural terrain also challenges and refines your balance in ways that a flat gym floor or machine never will."
Work It: The trick is to go for a balance of cardio and strength training. Each week, try one activity that incorporates upper-body strength (like tennis), one for lower-body strength (cycling) and one that works all your muscles (hiking with walking poles).
By Betsy Stephens from FitnessMagazine.
Running 101: A Beginner’s Guide
July 13, 2009
Filed under Outdoors Activities., Running
Make the most of your run with these tips, including how to incorporate strength training into your running workouts.
Thinking of trying a running program, but not quite sure how to go about it? We kept a running list of your running questions — and we’ve got answers.
Running Basics
How fast should I run? How will it feel? What should I eat? Could I do a race? Trying a new activity like running can bring a certain level of anxiety. But relax! Running is a great activity for anyone to try, regardless of age or fitness level. We answer your questions — and tell you how to get started.
How do I get started on a running plan?
First, plan your schedule so that you’re sure to set aside time to devote to your new running routine. You can reap fitness rewards with just 30 minutes a day, three to five times per week.
When you start running, don’t plan to go too far or too fast right away — doing so is the number-one cause of injury among runners. Start by running for 20 minutes at a time, three times per week. Gradually increase the amount of time you’re running and the number of days you run, but do not increase either until you feel comfortable completing your current level of training. If 20 minutes is too much, don’t be afraid to take walking breaks. Perhaps begin by running for 4 minutes and walking for 1 minute, until you complete the 20 minutes. As you get stronger, begin eliminating the walk breaks.
When you’re a beginner, it’s not necessary to worry about how many miles you are running. Focus on the number of minutes instead. Gradually you’ll begin to cover more ground in the same amount of time, and that’s when you’ll want to increase the duration of your workout.
What equipment do I need?
One advantage of the sport of running is that so little gear is required. But the most important investment runners should make is in a good pair of running shoes — not cross-training, walking, or tennis shoes. Running shoes are best purchased at specialty running stores, where employees can recommend models based on your ability and goals. Many will also watch you run, to make sure the shoes you buy complement the way your foot strikes the ground.
You should also have a quality, well-fitted sports bra, preferably made of wicking material to keep you cooler and drier. A digital sports watch is also helpful. As you advance in your running and set new goals, a heart-rate monitor is nice to have, to make sure you keep your effort level where it should be.
How sore should I expect to get?
Your legs will be sore in the beginning, but if you keep up the routine, the leg soreness will subside relatively quickly. If you feel acute pain anywhere, stop running for a few days and let your legs recover, to prevent injuries. Shin splints are the most common injury, usually incurred when you overdo your training or wear improper shoes. Be aware of the difference between being tired and being injured, and make sure you’re not encouraging overuse injuries.
How-To Training
How fast should I be going? Should I be out of breath from the beginning?
Running will certainly feel challenging at first and you will be slightly out of breath when you start. That should eventually subside. It’s helpful to use the "talk test." If you can hold a conversation while you’re running, you’re at a good pace. Once or twice a week, however, go for a shorter run, but complete it at a higher speed so that talking is more difficult. It will help increase your fitness level and cardiovascular strength.
Should I run on the treadmill or outside?
Both have advantages. Treadmills are a perfect alternative when the weather is uncooperative and can be helpful in easing into new distances or paces. Adam Krajchir, head coach and program director for the New York Road Runners Foundation Team for Kids, believes that treadmills complement outside running because the cushioned surface reduces the risk of injuries that many runners get from constantly pounding their legs on pavement outside.
"Run, wherever you can, inside or out," he says. "Getting into a regular routine is more important than finding a perfect solution."
Should I avoid hills? How should I change my form if I come to a hill?
Running hills is a great way to improve leg strength and burn calories. When you run up a hill, shorten your stride and pump your arms forward. Going down a hill, let gravity do the work and give it a little help by leaning slightly forward.
What are side stitches and how to I get rid of them?
Side stitches are common and are caused by a lack of oxygen in your GI muscles. To stop them, Krajchir recommends exhaling hard and long or bending over at the waist while exhaling. You can also slow down your pace until the stitch subsides.
If side stitches become a recurring problem, Krajchir suggests avoiding solid food immediately before a workout and making sure you’re always well hydrated.
Food, Weight, Racing
What should I eat?
Running burns a lot of calories — an average of 100 calories per mile — but it is not a license to eat whatever you want. You don’t need to change your diet unless you’re training for an endurance event like a marathon. But it’s important to not restrict carbohydrates. Get plenty of protein to rebuild muscles, and eat sensible, healthy, high-energy foods (plenty of fruit, vegetables, and whole grains).
Danny Dreyer, author of Chi Running: A Revolutionary Approach to Effortless, Injury-Free Running, recommends that runners experiment and find what works well for them. For those trying to lose weight, try to balance the percentage of fats, carbohydrates, and proteins, with the majority of intake coming from carbohydrates, followed by equal parts fats and proteins.
Will I lose weight?
If it is your goal to lose weight, running is an excellent way of doing so. As with any exercise program, if you expend more calories than you intake, then you will lose weight.
"My best advice is, if you want to regulate your weight, learn to regulate your diet first," Dreyer writes in his book, "and let your running regulate your toning."
I’d like to enter a local 5k road race. Will I finish last?
Setting a goal to run a 5K (3.1 miles) race or any other distance is an excellent way to stay motivated and true to your running routine. Local races attract people of all abilities and provide a supportive and encouraging environment to complete a goal. Many people walk the entire race, while others will sprint from the beginning. If you’d rather wait until you’re sure you can run the entire distance, sign up for one that is three or four months away, and work toward the goal.
Words You Need to Know
Use this glossary to follow our running plans.
Rate of Perceived Exertion (RPE)
How hard you’re working on a scale of 1 (sitting) to 10 (sprinting).
RPE 4 to 5: Easy; you can talk with little effort.
RPE 6 to 7: Moderate; you can talk, but you’re slightly breathless.
RPE 8 to 10: Hard; you can only speak a few words as you run.
Cross-train
Swim, bike, walk or do total-body strength training for 20 to 30 minutes. "Activities that don’t tax running muscles are ideal," says running coach Scott Fliegelman. "If lifting, keep reps high, weights low, and make sure you’re not overly fatigued for key workouts."
Strides
Short, fast intervals. Not a sprint, but running as fast as you can (RPE 8 or 9). Jog easy (same duration as stride) after each.
Off
Rest! "Following a strenuous workout, muscles need to repair their microtears," says Fliegelman. Twenty-four hours of R&R helps.
By Erin Strout from FitnessMagazine
Many Tips for Running in the Heat
The Truth about Abs: Trim the Flab, Shape that Abs!
June 7, 2009
Filed under Diet & Fitness
I have been having problems with my weight for how many years now, and I really want to eliminate such problems. I went looking for answers until I read “The Truth about Abs”. Since then, I have been following it so as to lose weight and get the shape I’ve been dreaming of. Continue reading for I will share with you some tips on how to get the body you like.
“HOW DO I TAKE THIS AWAY?” People of all shapes and sizes keep asking me this question as they point to their bulged tummies. Unfortunately, the answer remains unspoken of despite of companies earning from it.
Actually, money must not be spent on losing weight. What one needs is the understanding of the body and its dynamics.
Modern Attention-Grabbing Ads for Abs
Recent commercials show equipments that stimulate the muscles in a way that they repeatedly and continuously contract without the person moving. One of these products even acts as a belt and in a matter of ten minutes, it was like doing 700 sit-ups! Commercials of this kind shows the difference between doing the regular exercise, a tedious job that does not appeal to the audience, and having to go about with your work with the “ab-thing” wrapped around your bulging body parts. Very tempting!
Testimonies from previous users are aired. They claim of losing weight through the use of the product. Men with chiseled abs pay much credit to the product they use.
The advertisements are misleading their viewers on the ways to trim their bellies. Stimulating the abs and making them stronger (although this may still be questionable) is not the way to do it.
Why is that? It’s the fat! If I do sit-ups everyday, strong and tight abs will develop, however, fat still surrounds my tummy. Thus, I will still look oversized since I did not become any slimmer. Although about 50% is found under the skin, the other 50% remains inside the muscles. Sit-ups will not remove the fat, neither will the wrap-around belt do it.
Burn the Blubber
The secret to a firmer belly is cardiovascular exercise. Examples of which are brisk walking, running, aerobics, swimming, cycling and vigorous sports like basketball, soccer, and tennis. Rigorous activities that keep the heartbeat fast for twenty minutes or so are tickets to a healthier heart, and even burned fats. These burns do not only the burn the fats under the skin but also those within the muscles. As a result, you look thinner and firmer. Think cardio five times in a week; it is the best fat eliminator.
The Human Body: The Lean Machine for Burning Fats
The cardio might do well in sculpting your abs. However, the abs is not the only FATTY part of the body, isn’t it?
When a workout is done on all muscle groups, you increase your metabolism at a greater level. Therefore, the calories from the food you eat will be taken mostly by your muscles instead of the other parts, in this case, your tummy. A healthy heart (undergoing prolonged cardiovascular exercises) also burns fat faster. Exercise-exposed muscles and cardio-conditioned heart, the perfect combination!
While all the fats are eliminated, those that are located on your middle will also be removed. Indeed, mi ne has been eliminated. Concentration must be on (in exact order) the thighs, buttocks, back, chest, triceps, biceps, and then, calves, hips, forearms and shoulders.
The abs should be exercised before a workout is done. This is because it is indirectly used during most of the activities. If the abs goes first, the body will become tired easily. Work should start from the biggest muscles down to the smallest.
Abs 101
The largest muscle in the abdomen is called rectus abdominis. It is the primary muscle affected by sit-ups and crunches. External and internal obliques (“nature’s girdle”) are on the sides. They also tighten the abdomen so they should be exercised as well.
Just below the obliques are the transversus abdominis or lower abs. Leg raising is an effective exercise for the these.
The How’s
Proper walking includes swinging your arms and tightening the abdomen at a faster speed. Get yourself used to walking properly and you will never go wrong. Do it for half an hour everyday for better results. Also, drink the recommended amount of water everyday. This is how I do it.
Weight training is also an effective way in losing weight; in fact, it toughens the bones as well. It helps to prevent osteoporosis in old age. Lifting weights definitely burns fat giving symmetry and shape to the body.
Yoga is also an excellent way to be fit. It focuses on the back and of course, the abs. It also gives you a leaner posture. Many exercises using the mat offer a variety of exercising options.
What matters is finding the activity that fits your personality. This helps you stick to your exercise regimen. Me, I stick with activities that fit my personality.
What about Drugs?
Pills and other drugs for losing weight are not safe to use, unless there is a prescription from the doctor that your life depends on it. Do not believe that they are natural or herbal because its synthetic form makes it actually a drug.
Some over-the-counter drugs are harmful, too. There were drugs being removed by FDA from shelves because of the dangers they pose to the health. In addition, they can even make you fatter eventually after prolonged use. Your metabolism will experience imbalance, thus, the harder it is to become thinner. Indeed, I have tried different pills, but I didn’t lose a single pound, in fact I gained some more.
The Outlook
What really matters when you are trying to lose weight is the outlook. Do not push yourself too hard by measuring the progress through a weighing scale. Motivate yourself through that pair of pants you would want to wear again. Once you fit into the pants, you will have the confidence.
Maintain a good posture. Sit up straight and do not slouch. Level your shoulders. These are simple ways on how to look thinner.
Genes
Some people may be thinner because they are born that way, and lived and looked that good. They may be lucky, but consider yourself luckier. Your figure will get you to building a positive attitude. If you were born with the excess flab, don’t blame your ancestors for it. With cardiovascular exercises, balanced diet, and other activities on the side, you can be shapely and even healthy. Try it, it works!
It may difficult in the beginning but discipline will get you to the look that you want to have. Man is still the same from then until now, anatomy probably is still the same. If you acquired the discipline and ethics at work of your old folks, you can get the best results. You can get yourself ‘the truth about abs’ manual in order to get more tips, instructions and guides on how to effectively lose weight, I have my own manual and I am following it until now.
Click Here to see the FULL “The Truth About Abs” review
Starting an Exercise Program for Better Health
May 21, 2009
Filed under Fitness, Indoor Activities
We are all well aware of the importance of exercise. Studies
constantly come out showing that exercise can reverse many
serious health problems and increase our longevity. Americans
spend more on health and exercise equipment than any other
country. Yet few of us follow through on an exercise regime. The
main reason for this is time. It can be hard to find time in a
busy schedule to include an hour or more at the gym. By starting
with a manageable schedule and choosing something you enjoy, you
can begin an exercise program and stick with it.
Be sure to see your doctor before you begin your new exercise
program, especially if you have not been active in a long time.
Start Small
Begin your exercise regime slowly. Jumping in too fast can lead
to injury which will definitely decrease your desire to stick
with it. Do not expect too much too fast. Start out with small
goals that you can measure.
Choose a small amount of time each day such as 10 minutes and
schedule it into your daily routine. Do not let exercise to be
the thing that gets cut out of your schedule when you get busier.
Think of it as a regular part of your daily duties such as
brushing your hair or flossing your teeth.
Before you begin, remember to do some warm-up exercises. Warming
up prepares your muscles for the exercise and helps to prevent
injury. Do about 5 to 10 minutes of jumping jacks or a slow jog.
If at any time during your exercise you begin to feel pain, just
stop. If you keep going it could lead to injury. Drink plenty of
water before you start and have an extra glass if it’s a hot day.
Don’t exercise on an empty stomach especially if you do your
routine first thing in the morning.
Make It Enjoyable
The most important thing you can do when starting an exercise
regime is to choose something that you enjoy. If you have always
wanted to learn to dance, sign up for dance lessons. Take a
beginner aerobics course at a gym or join a tennis league. Aim
for about 30 minutes of physical activity per day.
One of the best exercises for the beginner is walking. You can
easily adjust the intensity and length of your workout, and
increase both as you become more fit. It can be done at any time
that best fits into your day. Studies have shown that walking can
combat health problems such as diabetes, high cholesterol and
high blood pressure.
Exercising can be especially valuable for women in combating bone
loss which comes with age. As women get older they begin to lose
about 1% of their bone mass per year. Following menopause it
increases to 3% per year. Weight bearing exercise stimulates the
bone to make new bone cells.
To enjoy the health benefits of exercise you have to make it part
of your daily routine. Start by doing something you enjoy or even
began with walking. Schedule exercise into your daily routine and
do a little each day. Before you know it you will be healthier
than ever before!
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