tag:blogger.com,1999:blog-68939138278558075262024-03-14T03:12:19.666-07:00Kim Wheeler FitnessI am a certified personal fitness trainer and roller derby athlete located in Fort McMurray writing about fitness for athletes.Kim Wheelerhttp://www.blogger.com/profile/11315482404867866081noreply@blogger.comBlogger22125tag:blogger.com,1999:blog-6893913827855807526.post-81137026155681597952020-04-16T13:09:00.001-07:002020-04-16T13:09:38.773-07:00New Website and Blog!My blog has moved!<div>
<br /></div>
<div>
Check out the new blog at:</div>
<div>
<br /></div>
<h2 style="text-align: center;">
<a href="http://kwfitness.ca/blog"><span style="font-size: x-large;">kwfitness.ca/blog</span></a></h2>
Kim Wheelerhttp://www.blogger.com/profile/11315482404867866081noreply@blogger.com0tag:blogger.com,1999:blog-6893913827855807526.post-77191155029185590452019-12-12T12:42:00.000-08:002019-12-17T09:38:47.943-08:00Sprint Training and Skating StartsIn order to improve performance. all athletes should be focusing their training to specifically enhance motions utilized in their sport or competition. With regards to Short Track Speed Skating, race times are heavily affected by a skaters start. Ice skating sprints starts have a similar motion and acceleration as dry land sprint starts. It is therefore surmised that training dry land starts will benefit on ice starts. Researchers from Australia worked with nine elite and trained short track speed skaters utilizing a four week dry land starts training program to test on ice start improvement.<br />
<br />
Athletes completed both dry land and on ice sprints to gain a control number followed by specific sprint start training and then re-doing the dry land and on ice sprints. Figure 3 below shows a comparison of an athlete’s dry land sprint time, to on ice sprint time. Both sprints were measured at time to cross 14.43m. The open circles and dashed line show the results during the control period and the black circles and solid line show the results after specific training.<br />
The results showed a 2.6% increase in on ice sprint time after specific dry land start training.<b style="font-weight: normal;"><br /></b>
<img height="400" src="https://lh6.googleusercontent.com/SCdl3j1d5hhmeyWjD1kaKVdeFsy1pBXvi2Z-z4NBX0vsLnRv9-ONNSN5CaLqy42Etr_bojSQZpFDX64wGcQcmstCzaxpXxZmr6DzYxXqAJwxDxdvLeMEq7RsaMcKW85L3VUfVaLO" width="337" /><b style="font-weight: normal;"><br /></b>
<br />
This information can be extrapolated to all athletes. The results show that targeted training of a specific sport mechanic improve results in a game setting. An argument can be made that on ice start training will have equal or better results than dry land start training. While this is likely the case, training in the sport environment, with the right equipment, or having the right number of other athletes is not always possible. In the example of short track speed skating, the athletes likely don’t have ice access during every training session. <br />
<br />
The take away for you as an athlete it to work with your coach or personal trainer and determine specific movements and motions you want to improve. Create a training program that you can do anywhere, especially days you don’t have access to play simulation, to target your goals. <br />
<br />
<br />
<br />
<u>References</u><br />
<br />
<a href="https://journals.lww.com/nsca-jscr/Fulltext/2019/02000/The_Impact_of_Dry_Land_Sprint_Start_Training_on.30.aspx">https://journals.lww.com/nsca-jscr/Fulltext/2019/02000/The_Impact_of_Dry_Land_Sprint_Start_Training_on.30.aspx</a><br />
<br />Kim Wheelerhttp://www.blogger.com/profile/11315482404867866081noreply@blogger.com0tag:blogger.com,1999:blog-6893913827855807526.post-14618465909738679012019-10-08T08:19:00.000-07:002019-10-08T08:19:42.710-07:00Velocity Based Training<br />Resistance training is a key part of every workout program, regardless of your goals. It is important in weight loss, muscle gain, and explosive strength. The two main focuses of resistance training are Intensity and Volume.<br /><br />Intensity is the amount of weight you are lifting, or your load, whereas volume is the number of repetitions and sets you complete. The balance between the intensity and the volume of your resistance training will depend on your goal. I have already covered weight training and reps in this <a href="https://kim-wheeler.blogspot.com/2016/08/weight-training-high-vs-low-reps.html">Blog Post</a>.<br />
For any regime, you need to determine the proper intensity for that volume. Typically, this is down by determining your One Repetition Maximum (1RM). 1RM is the maximum weight you can lift properly once. Your 1RM should be tested for multiple lifts, since the weight will be different for each major muscle group. Once you’ve determined your 1RM, your program design will be based on a percentage of that weight, matched to that volume.<br />Science for Sport has an <a href="https://www.scienceforsport.com/1rm-testing/">article</a> explaining how to the 1RM test.<br /><br />Downsides to keep in mind with the 1RM test method are:<br /><ul>
<li>First time lifters may not have proper form to complete the test</li>
<li>It is time consuming</li>
<li>Your 1RM changes as you grow stronger, requiring frequent re-testing</li>
<li>You 1RM can change on a daily basis depending on your fatigue and hormonal balance that day</li>
</ul>
An alternative to the 1RM method of resistance training is Velocity Based Training (VBT). Velocity based training uses technology to measure the movement velocity of a lift. For example, you could measure the speed it takes to press a bar from your chest to fully extended (a bench press). The resulting data would give you the movement velocity is m/s. Your maximum movement velocity is known as movement velocity threshold (MVT). In order to determine your MVT you should complete the same test as the 1RM but with your VBT <a href="https://simplifaster.com/articles/choose-right-vbt-system-athletes/">gadget</a>. <br /><br />The benefits of VBT immediately counter the downsides of 1RM. <br /><ul>
<li>You don’t need to complete the VBT test as often as the 1RM. You’ll notice the MVT is given in meters per second, not as a weight like the 1RM. What this means is that as you grow stronger and increase your weight, the speed at which you complete your maximum weight lift should remain the same.</li>
<li>The MVT is easily adjustable for your daily training readiness (i.e. fatigue and other changes that affect your strength). When using the %1RM method, you are scheduled to lift 80% of your 1RM for that day. You load on the selected weight and complete your workout, but maybe don’t get as many repetitions before failure. With the %MVT method you can immediately see the inability to reach the desired velocity and adjust the weights to make your repetitions for that workout.</li>
</ul>
The downsides to MVT training are<br /><ul>
<li>It is individual and exercise dependent, so more initial tests may be required</li>
<li>The technology is pricey</li>
</ul>
Velocity based training paired with the improvements in technology is making it a more viable resistance training tool. It is a great tool to maximize workouts while allowing for day-to-day training fluctuations. Before jumping on the latest technology train make sure you check out the different devices and choose the one that is right for your workout. As always, make sure you have the basic movements of your workout down before adding in new technology, VBT is useless if you aren’t doing the lift correctly to begin with.<br /><br /><br /><br /><u>References</u><br /><br /><a href="https://www.verywellfit.com/understanding-volume-and-intensity-in-weight-training-3498252">https://www.verywellfit.com/understanding-volume-and-intensity-in-weight-training-3498252</a><br /><br /><a href="https://www.scienceforsport.com/1rm-testing/">https://www.scienceforsport.com/1rm-testing/</a><br /><br /><a href="https://www.scienceforsport.com/velocity-based-training/">https://www.scienceforsport.com/velocity-based-training/</a><br /><br /><a href="https://journals.lww.com/nsca-scj/Fulltext/2019/08000/Autoregulated_Resistance_Training__Does.3.aspx">https://journals.lww.com/nsca-scj/Fulltext/2019/08000/Autoregulated_Resistance_Training__Does.3.aspx</a>Kim Wheelerhttp://www.blogger.com/profile/11315482404867866081noreply@blogger.com0tag:blogger.com,1999:blog-6893913827855807526.post-89333066869903516782019-09-05T14:37:00.002-07:002019-10-08T08:15:03.710-07:00Activating Muscles for Increased SpeedWhat happens after you use (contract) a muscle? The quick answer is fatigue! Your muscle gets tired and your performance will slowly decrease. However, that is not always the case. Postactivation Potentiation (PAP) is the exact opposite, whereafter contracting a muscle, the same muscle sees an increase in performance. In order to achieve a PAP response, a strength exercise is done at or above 85% of a single repetition maximum weight, after which an increase in power/velocity is seen for 5 - 20 minutes after the strength exercise. How PAP can affect velocity is divided into two types of speed for this review: linear and change of direction.<br />
<br />
Linear velocity is moving in a straight line, typically tested as speed in a forward motion. A couple studies have linked performing a back squat to increase sprint speed. Performing a heavy loaded back squat, of 2 sets of 4 repetitions at 85% maximum weight showed an increase in sprint speed by 3% after 4 minutes of rest. Studies using Deadlift and Power Clean did not show any improvement in sprint speed. The reason for this is that the back squat exercise provides a loaded force, pushing into the ground in order to return to standing, which activates the same muscles used to push into the ground while sprinting. It is noted that PAP is linked to individual reaction, and therefore some people may not find the back squat to increase linear speed. In that case, athlete should try unilateral (single leg) exercises that activates either the pushing force of the run or the forward force.<br />
<br />
Change of Direction velocity is the speed in which an individual can move in a new direction, typically tested in a full 180° turn. The two studies reviewed involved a back squat followed by a shuttle run, meaning the change of direction was 180°. Performing a heavy loaded back squat, of 5 sets of 1 repetition at 90% maximum weight showed an increase in shuttle run performance of 1.5%. Results from these studies determined less of an increase in Change of Direction velocity versus the studies done with Linear velocity. A reason for this difference could be the more complicated technique of slowing down and turning involved in performing a shuttle run.. <br />
<br />
In order to use PAP in your training, you first need to test if it will work for you and which exercises. Engage with your coach or a partner and test out different exercises paired with sprinting. In order to avoid fatigue bias in your results, make sure you test each set of exercises 2-3 days apart.<br />
<br />
<br />
<u>References</u><br />
<br />
<a href="https://journals.lww.com/nsca-scj/Fulltext/2018/02000/Effects_of_Postactivation_Potentiation_on_Linear.9.aspx">https://journals.lww.com/nsca-scj/Fulltext/2018/02000/Effects_of_Postactivation_Potentiation_on_Linear.9.aspx</a>Kim Wheelerhttp://www.blogger.com/profile/11315482404867866081noreply@blogger.com0tag:blogger.com,1999:blog-6893913827855807526.post-18429962544835130502019-06-14T12:05:00.001-07:002019-06-14T12:05:20.237-07:00Pre-Game Training<br />It’s the day before a game. What kind of training should you be doing to maximize your effectiveness? Are you resting, doing some light movement like yoga or walking, or continuing with your normal scheduled training session? The answer, according to one study, is a low volume power resistance training session!<br /><br />The study involved 17 national level male athletes tested on countermovement jump (CMJ), reactive strength index (RSI) in the form of a drop jump, and the rate of force development (RFD) for maximum leg press, measured over 100, 200, and 300 seconds. Participants performed two control sessions, testing explosive power before and after 24 hours and 48 hours of rest; as well as two experimental sessions, testing explosive power before and after 24 hours and 48 hours of resistance training. The resistance training was 5 sets of 4 jump squats. <br /><br />Results showed an improvement in all test exercises after completing the resistance training. Maximum results were seen after 24 hours versus 48 hours from the initial test. The countermovement jump had the lowest increase in performance with only 5% increase in jump height. The reactive strength index, or drop jump had over 10% improvement in drop rate (height x ground contact time). Finally the rate of force development, tested with a leg press saw a large increase in power within the first 100 seconds of the press at an 18% increase, meaning participants were able to push harder in the first 100 seconds of the leg press.<br /><br />The results 24 hours after the control (resting) sessions had no significant increases in performance, being only 2% or less from the base test.<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;"><br /></span></div>
<div style="text-align: center;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;"><img height="289" src="https://lh3.googleusercontent.com/iqsbaJX0s3nPyb9l1aj0EyiCWQO5SIGYitajMlnqlPnrtR6qlm5OoSHJuedPpe4skKJhd8QAoK6v44FSXEVwIU-wm4j2igSBAbYimIPc9lOgSAkJ0j72G5QjI1_0gRDX35b2rXL4" style="border: none;" width="480" /></span></div>
<br />48 hours after the base test still showed some improvements for the resistance training session. Specifically the rate of force development still had a large increase of 10% in the first 100 seconds.<div>
<br /><div>
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;"><img height="289" src="https://lh5.googleusercontent.com/SoeihrV_NykrJWRfLECl4QnZ8kNeTzDHYF947zZQNAG-eMb_sZyke8VWV85XTA-9lEr0p4N1osO_44m8iKdsnjkSihiJZejLXnVt7rxGetTUdNX3Xkl5HmhBbx0-OQSDVYmn9jaI" style="border: none;" width="481" /></span></div>
<br />Additional studies have found similar results, with improvements starting 6 hours post exercise but peaking at 24 hours. It is important to note that many studies found decreased performance with the first 15 to 30 minutes immediately after resistance training. Athletes involved in explosive sports should incorporate a low volume resistance training workout the day before major events. The focus of the training should be related to power type moves, such as a jump squat, focusing on the muscle group that will be primarily used in the sport.<br /><br /><br /><br /><u>References</u><br /><br /><a href="https://journals.lww.com/nsca-jscr/Abstract/2018/03000/Delayed_Effects_of_a_Low_Volume,_Power_Type.8.aspx">https://journals.lww.com/nsca-jscr/Abstract/2018/03000/Delayed_Effects_of_a_Low_Volume,_Power_Type.8.aspx</a><br /><br />How to do a Countermovement Jump: <a href="https://www.topendsports.com/testing/tests/bosco-counter-movement-jump.htm">https://www.topendsports.com/testing/tests/bosco-counter-movement-jump.htm</a><br /><br />How to do a Drop Jump:<br /><a href="https://www.peakendurancesport.com/endurance-training/techniques/drop-depth-jump-plyometric-exercise-increase-vertical-leap-improve-jumping-ability/">https://www.peakendurancesport.com/endurance-training/techniques/drop-depth-jump-plyometric-exercise-increase-vertical-leap-improve-jumping-ability/</a></div>
Kim Wheelerhttp://www.blogger.com/profile/11315482404867866081noreply@blogger.com0tag:blogger.com,1999:blog-6893913827855807526.post-15186951542355543992019-05-17T08:43:00.002-07:002019-05-17T08:53:12.267-07:00Foam Rolling and Shoulder Range of Motion<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<br />
Foam rolling is the use of a cylindrical or round object to apply pressure to a specific muscle. In recent years, it has grown in popularity due to its ability to be self administered. It makes sense that rolling out a muscle would increase ROM in associated joints and many studies have proven its ability to increase ankle, knee, and hip Range of Motion (ROM). The following study instead reviewed the ability of foam rolling the hamstring to increase shoulder range of motion, almost as far away as major muscle groups can be.<br />
<br />
<a href="https://1.bp.blogspot.com/-ZZsntRNPSEE/XN7YZoGuGwI/AAAAAAAADDM/sMc3jT7fBXgq80AlV4lQTgkpHTb-kEUmACLcBGAs/s1600/Shoulder%2BFlexion%2BPROM.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="458" data-original-width="370" height="320" src="https://1.bp.blogspot.com/-ZZsntRNPSEE/XN7YZoGuGwI/AAAAAAAADDM/sMc3jT7fBXgq80AlV4lQTgkpHTb-kEUmACLcBGAs/s320/Shoulder%2BFlexion%2BPROM.png" width="258" /></a>The study was completed on 12 recreationally active women. Participants were tested on baseline Passive Range of Motion (PROM) in the shoulder in flexion and extension positions, forward and backward. Foam rolling was done for 60 seconds on the hamstring, then retesting PROM immediately, after 10 minutes, 20 minutes, 30 minutes, 24 hours, and 48 hours. PROM is someone else moving your joint.<br />
<br />
Shoulder flexion testing showed an increase in 9° immediately following foam rolling. The angle of range decreased as time went on with no significant difference to the baseline test at 20 minutes post rolling. The averaged results of the testing can be seen in Figure 5.<br />
<br />
Shoulder extension testing showed an increase in 10° immediately after foam rolling. Unlike the flexion test, the extension test showed increase ROM for 20 minutes after foam rolling compared to the baseline. The average results of the extension testing can be seen in Figure 6.<br />
<br />
<a href="https://1.bp.blogspot.com/-16iRWjNTpRA/XN7Ymgl_jvI/AAAAAAAADDQ/UmOGKuaj5H0qSPIjiHwVrJ-2BWrwBhm_gCLcBGAs/s1600/Shoulder%2BExtension%2BPROM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="442" data-original-width="372" height="320" src="https://1.bp.blogspot.com/-16iRWjNTpRA/XN7Ymgl_jvI/AAAAAAAADDQ/UmOGKuaj5H0qSPIjiHwVrJ-2BWrwBhm_gCLcBGAs/s320/Shoulder%2BExtension%2BPROM.png" width="269" /></a>Further studies have shown similar results in a PROM increase in joints not directly surrounding the area being foam rolled. Reasons for this change are still being considered but could be linked to massage increasing overall pain tolerance thus allowing joints in be moved further. Regardless of the reasoning, the results of this study show that massage manipulation of one area can improve PROM in another. This information can be used to increase the range of motion in an injured area without applying undue pressure to the injury.<br />
<br />
<br />
<br />
<br />
<br />
<br />
Check out <a href="https://www.acefitness.org/education-and-resources/lifestyle/blog/5624/foam-rolling-101">This Article</a> on the basics of foam rolling and <a href="https://www.youtube.com/watch?v=WCj1dvTwOF0">This Video</a> going over six different foam rolling movements you can do pre and post workout!<br />
<br />
<br />
<u>References</u></div>
<br />
<a href="https://journals.lww.com/nsca-jscr/pages/articleviewer.aspx?year=2019&issue=04000&article=00010&type=Abstract&sessionEnd=true">https://journals.lww.com/nsca-jscr/pages/articleviewer.aspx?year=2019&issue=04000&article=00010&type=Abstract&sessionEnd=true</a><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
</div>
Kim Wheelerhttp://www.blogger.com/profile/11315482404867866081noreply@blogger.com0tag:blogger.com,1999:blog-6893913827855807526.post-78530960630619182922019-03-27T15:24:00.000-07:002019-03-27T15:28:26.352-07:00Single vs Double Leg Jumps<br />
<br />
Plyometrics are explosive workouts aimed to improve power and burst force. These types of exercises are typically given to athletes in sports that require quick power or movement. Plyometrics for athletes are used to improve an athlete’s Rate of Force Development (RFD). The RFD is essentially how quickly an athlete can load up (i.e contract) their muscle for use. For explosive power, you are looking at muscle loading taking place within 250 milliseconds. <br />
<br />
Previous studies have reviewed strength generated between one leg and both leg activiations. The findings determined that one legged exercises produced more strength in that leg than the same exercises done with both legs. These studies were solely done on strength moves and not explosive moves. <br />
<br />
A study was done at the University of Athens to specifically look at explosive power between single and double leg exercises. The study used 15 physically active participants between the ages of 18 and 26. All participants completed a test on single leg jumping and double legged jumping before and after the study. Participants were split into two groups, one for single leg and one for double leg exercises. Each group completed 8 exercises twice a week for 6 weeks.<br />
<br />
After the 6 week training session the participants all completed the same single leg and double leg jumps as they did at the start.<br />
<br />
Figure 1 shows the initial results for each group and the percent change for each group at the end of the study. The white bars are the bilateral or the double leg group. The black bars are the unilateral or single leg group. The first graph shows the average results for each jump and each group followed by the percent increase for each jump and each group. Both groups saw a similar increase in their double legged jump performance. However, the single leg group saw a 15.6% larger improvement for the single leg jumps on average, which is 5 times more improvement!<br />
<br />
<br />
<div style="text-align: center;">
<img height="640" src="https://lh6.googleusercontent.com/NorTK6_464tDcZwCSLrLdzZ4T6Nkg2ohWUJ4crAmVPPlI6Ta-yYLYsz7gQJS0URh1oBqkkj3rgLYuNHyEy4xTx5LQ7a4s3TGlv6Xf4HZZUpWH3ZqAKfj_k23tf8KJcbI9dXEV8Zw" width="353" /></div>
<div style="text-align: center;">
Figure 1: Post study testing results</div>
<div style="text-align: center;">
<br /></div>
<br />
These results can conclude that single leg plyometrics is great for increasing single leg jump performance as well as double leg jump performance. Double leg plyometrics is great for increasing double leg jump performance, but less effective at improving single leg jump performance. <br />
<br />
A possible explanation for the greater improvement in single leg jumps is due to the nature of the movement. It has been observed that single leg movements are slower than double leg movements. The slower speed allows more of the muscle to contract, which leads to a greater force during the movement. This could explain why the single leg group performed better in the single leg jump test, since they were training more of the maximum force in their legs.<br />
<br />
The take away from this study is that athletes should be incorporating single leg plyometrics in their training to improve lower body explosive power.<br />
<br />
<br />
<b style="font-weight: normal;"><br /></b>
<u>References</u><br />
<div>
<u><br /></u><a href="https://journals.lww.com/nsca-jscr/Fulltext/2019/03000/Comparison_Between_Unilateral_and_Bilateral.5.aspx">https://journals.lww.com/nsca-jscr/Fulltext/2019/03000/Comparison_Between_Unilateral_and_Bilateral.5.aspx</a><br />
<br />
<a href="https://www.scienceforsport.com/rate-of-force-development-rfd-2/">https://www.scienceforsport.com/rate-of-force-development-rfd-2/</a></div>
Kim Wheelerhttp://www.blogger.com/profile/11315482404867866081noreply@blogger.com0tag:blogger.com,1999:blog-6893913827855807526.post-74805857395488463952017-08-28T12:08:00.002-07:002017-08-28T12:08:42.844-07:00Small Dietary Changes to Help Weight Loss<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Wanting to make changes to your regular diet can be overwhelming and difficult to maintain. Tracking calories takes a lot of work and constant vigilance. Since new diets are popping up all the time, knowing which one is right for you takes research and some trial and error. A diet that changes drastically from what you are currently doing can quickly become unsustainable, especially if it requires more prep time than you are used to. As with any major life change, it’s best to start small and sustainable. Here are four small changes to your diet can you make now as you transition to a healthier lifestyle.</span></div>
<b id="docs-internal-guid-0e02cafe-2a3c-81d4-3fd4-407b1e75899b" style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1. Drink More Water</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I think the easiest change you can make to your day is to </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">drink more water</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Drinking water in general is good for your body since it helps rejuvenate your cells, so this is just another reason to add on to the list. A </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26237305" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">study</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> done in 2015 found that people who drink two glasses of water 30 minutes before a meal lost more weight on average than those who didn’t. The hypothesis is that the water expands your stomach, making you feel full. So if you think you are overeating at meals, give this a try to help reduce food intake.</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2. Cut Back on Snacking</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Snacking is often thought of a good way to curb hunger throughout the day and reduce calories eaten at major meals, but science does not back this idea. If you aren’t into calorie tracking, snacking can increase your overall calorie intake, rather than decreasing it. If you are feeling hungry, it’s best to eat a full meal. A small snack will not fill you up, and you may be just as hungry when you do eat a meal. Additionally, snacking has become a social event or something done out of boredom when you aren’t even hungry. Many studies have been done over the years linking the removal or reduction of snacking to weight loss for obese people.</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3. Watch out for Branding! </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">People wanting to live a healthy lifestyle are more likely to purchase foods that have wording on the packages associated with health and fitness. Subconsciously people feel better about their food choice and end up eating more and exercising less. A </span><a href="https://foodpsychology.cornell.edu/JACR/eating_healthy_feeling_empty" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">study</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> at the University of Texas examined the amount of a food people ate to the branding. The study found that people were more likely to eat up to twice as much of a healthy branded food than an unbranded food. Your best bet is to review the ingredients, nutrition information and the serving size, rather than the packaging of foods.</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4. Do you Have a Sweet Tooth? </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Don’t worry, you can still satisfy that craving while maintaining your healthy lifestyle. Keep some dark chocolate (70% cocoa or higher) in the house. When you have a craving during the day eat a square, but keep it to two squares a day. Dark chocolate is sweet enough to satisfy that craving, and may also satisfy salty snack cravings. In addition, dark chocolate has a surprising amount of micronutrients (vitamins and minerals) important to your diet, as well as a good amount of antioxidants, which help reduce the amount of free radicals in your body. </span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The above are just four changes you can make to your diet in a small way, there are many more, such as serving food on a smaller plate to force smaller portions, keeping snack food off the counter and out of sight, and eating more calories early in the day rather than later. When choosing what kind of changes to make review your current routine and pick changes that you can easily add into your day.</span></div>
<b style="font-weight: normal;"><br /></b><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">References</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="https://www.ideafit.com/fitness-library/the-science-of-eating-better" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">https://www.ideafit.com/fitness-library/the-science-of-eating-better</span></a></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://www.healthline.com/nutrition/7-health-benefits-dark-chocolate#section3" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.healthline.com/nutrition/7-health-benefits-dark-chocolate#section3</span></a></div>
Kim Wheelerhttp://www.blogger.com/profile/11315482404867866081noreply@blogger.com0tag:blogger.com,1999:blog-6893913827855807526.post-88170992880767465692017-07-27T12:58:00.002-07:002017-07-28T22:48:50.704-07:00What is Metabolism?<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">People are always commenting on their metabolism. That it’s great, bad, fast, slow or even supercharged . But what does it actually mean? What is your metabolism, what affects it, and how can you use this information to make the most of your training?</span></div>
<b id="docs-internal-guid-7e354b83-85a0-1cd3-c100-4b2d6c9ffdee" style="font-weight: normal;"><br></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The scientific definition of metabolism is the chemical processes taking place inside of your cells. Metabolism is your cells repairing, growing, reproducing, and everything else they require to live. Metabolism is the total of both energy added and energy used. You can think of it as your net cellular energy. Energy is constantly being used and created in your body, so it’s difficult to actually change your metabolism. Check the first reference if you want more detail into exactly what it is your cells are doing. </span></div>
<b style="font-weight: normal;"><br></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Typically, apart from medical conditions, you can’t speed up your metabolism. Our cells function at a set rate, you can’t make them repair any faster. Fortunately, there are a few things you can do to help your metabolism function at a high capacity. Below are a few starting examples to consider when maximizing your training. For more steps you can do, read the third article referenced.</span></div>
<b style="font-weight: normal;"><br></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Contrary to how it sounds, one way that can slow your weight loss is to not eat enough.. If you are trying to lose weight, you do want to cut down your calories so you burn more energy from your body than you consume. However, if you cut out too many calories, your body will go into starvation mode. In starvation mode your metabolism actually decreases by not using as much energy as it normally would. Basically your body is working to keep you alive longer, so it is rationing energy. </span></div>
<b style="font-weight: normal;"><br></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The second thing you want to do is have consistent mealtimes. Not eating at regular times puts your body into a cycle of mini starvation modes, again conserving energy in case you don’t get more energy soon. This isn’t saying you need to eat at 12:00 pm exactly everyday. You just don’t want to have massively fluctuating hours between meals. For example one day you eat meals 3 hours apart and the next you have to skip lunch and it becomes 8 hours between eating. Whatever spacing of your meals you prefer is good, just keep it consistent so your body adjusts and can build a routine.</span></div>
<b style="font-weight: normal;"><br></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">One of the most impactful ways you can improve your metabolism is to, make sure you are strength training regularly. Target about two times a week if you are just starting out. Strength training causes micro-tears in your muscle, which need to be repaired. Repairing muscle builds them stronger and takes energy. See where I’m going here? By strength training, you are giving your body more to work on than normal. Also, sustaining muscle mass burns more energy compared to fat or lean mass, so you are passively increasing your calorie burn 24/7. .</span></div>
<b style="font-weight: normal;"><br></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">As you age, your metabolism drops. The reasons for decreased metabolism with age is linked to a decreased muscle mass. As we age we lose muscles gradually, to counter this make sure you keep strength training. But even a decrease in activity and strength training doesn’t fully cover the decreased metabolism age brings. It’s not entirely clear yet why, but speculation is that there is a decrease of metabolic activity in your organs. Whatever the reason, make sure you are constantly working towards a healthy you in all aspects of your life!</span></div>
<b style="font-weight: normal;"><br><br></b><br>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">References</span></div>
<b style="font-weight: normal;"><br></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508?pg=1" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508?pg=1</span></a></div>
<b style="font-weight: normal;"><br></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://comfortpit.com/what-is-metabolism/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://comfortpit.com/what-is-metabolism/</span></a></div>
<b style="font-weight: normal;"><br></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="https://www.acefitness.org/acefit/healthy-living-article/60/6090/8-things-that-slow-down-your-metabolism/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">https://www.acefitness.org/acefit/healthy-living-article/60/6090/8-things-that-slow-down-your-metabolism/</span></a></div>
<b style="font-weight: normal;"><br></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="https://www.acefitness.org/acefit/healthy-living-article/59/2315/is-it-true-that-metabolism-decreases-with-age/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">https://www.acefitness.org/acefit/healthy-living-article/59/2315/is-it-true-that-metabolism-decreases-with-age/</span></a></div>
<br>Kim Wheelerhttp://www.blogger.com/profile/11315482404867866081noreply@blogger.com0tag:blogger.com,1999:blog-6893913827855807526.post-19128383670827095872017-02-14T08:31:00.000-08:002017-02-14T08:31:07.764-08:00Making a Habit<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Do you want to lose weight, improve health, increase strength, or have another fitness related goal? If so, then your real goal is to make fitness a habit. A habit is something you do so regularly that it becomes hard not to do. A good example is brushing your teeth. You do it everyday and it feels weird if you don’t. Brushing your teeth is such a built-in habit that even if you skip a day, you still go back to brushing your teeth the next day and everyday after that. So how can you make going to the gym a habit? It’s going to take time, but with small steps you can get there!</span></div>
<b id="docs-internal-guid-c0a6b7ca-3d75-b7d3-69d6-133c8975789c" style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">To start, let’s go over what you can do while sitting on your couch before even getting to the gym. The big first step is to create some goals. When creating your goals, make a short term goal and a long term goal. Your short term goal should focus on building a habit, while your long term goal can focus on results. Results always take time, so your short term goals should always focus on habits and changes, such as going to the gym twice a week. Your goals should be easy to measure and attainable. If you are just starting out, having a goal of hitting the gym for two hours every day may be too big. Look at your current lifestyle and schedule and build goals that can easily fit in.</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Once you’ve got your goals hashed out, the next step is to visualize success. There are two visualizations you want to do. The first is visualize yourself achieving your goal. If you want to lose 40 lbs, visualize</span><span style="background-color: transparent; color: cyan; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">yourself 40 lbs lighter. Don’t just visualize the image of yourself 40 lbs lighter, think about how you will feel as well. The second visualization is visualizing yourself taking steps to reach that goal. In the same example, you can visualize yourself at the gym working up a sweat, or cooking healthy meals. Visualizing your success and how you will reach it helps to motivate you and get you in the proper frame of mind to reach your goals.</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Now that you have your goals and have visualized yourself succeeding, it’s time to get started. Here are three methods to help simplify the addition of new habits into your schedule. A great way to start building your habit is to tack it onto habitual things you already do. An example is working out right after work. Additionally, schedule your workouts. At the beginning of the week, fill out the following sentence “I will workout on [day] at [time] at [place].” If you have a calendar you use, write it in. Seeing your commitment will help you remember to do it and you will be mentally prepared for it. Another method is to use “if-then” planning. Start thinking about your new habit as a part of another action. For example, “if it is 5:00, then it is workout time.” That is a very simple example, and you don’t always need to use “if”, it can be anything to help tie in the habit to something else. Other examples are “after dinner I will workout.” Or, “when it’s dinner I will cook a healthy meal.” Keep repeating your selected sentence to yourself as you build your habit.</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Finally, when starting, keep it simple. If starting a new workout routine, ease your way into it; if changing your eating habits start by cutting out one thing. If you start with a difficult workout or entire diet change, it will be physically and mentally difficult for you, and failure is highly likely. Another way to keep it simple is to eliminate reasons to give up or to have cheat days. Pick a gym right by your work or house so it isn’t too far. Don’t buy that bag of chips when at the grocery store, so it’s not at home to snack on later. </span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you do have a cheat day or skip the workout, make a note as to your reason why. This will help you track what exactly is stopping you from building that habit. If you keep skipping the gym because you had a stressful day at work, you need to look at reducing your stress levels. When making your notes be specific. Don’t write down “no time” because when you look back over your reasons it doesn’t tell you much. Write down “no time due to child’s school play.” It helps show you that you skipped the gym for something that is more important rather than “no time, Bond marathon was on TV.” Just be real with yourself, no one else needs to look at your reasons list.</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Good luck building a healthier you! Let me know what other methods you’ve used to build up new habits.</span></div>
<b style="font-weight: normal;"><br /></b><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">References</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://99u.com/articles/17123/5-scientific-ways-to-build-habits-that-stick" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://99u.com/articles/17123/5-scientific-ways-to-build-habits-that-stick</span></a></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://jamesclear.com/exercise-habit" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://jamesclear.com/exercise-habit</span></a></div>
<br />Kim Wheelerhttp://www.blogger.com/profile/11315482404867866081noreply@blogger.com0tag:blogger.com,1999:blog-6893913827855807526.post-80268285868886275232016-09-18T10:43:00.000-07:002016-09-18T10:43:19.157-07:00Self-monitoring<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Self-monitoring is a behaviour change tool that can be used for almost any aspect of your life. A classic example is the progress grid Benjamin Franklin used to track his goals. He would track his progress towards each of his goals and would be able to see where he was falling short, and where he was succeeding. This same idea can be used towards fitness goals. Self-monitoring your fitness goals essentially translates into tracking what you want to change. If you are a competitive athlete and want to improve your lateral jump, then you may want to track your lateral jump distance on a weekly basis. If you are looking to lose weight, then you may track your weight on a weekly basis. If you are trying to eat healthy, you may want to track your food intake every other day. The important part about self-monitoring is regular tracking and reviewing.</span></div>
<b id="docs-internal-guid-c4ee9100-3e60-c06c-7e21-ef49a89a0d86" style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="https://1.bp.blogspot.com/-CYV2T9E6Ygs/V97RYX4BeKI/AAAAAAAAAS8/rYXjqaOBUQs8JBoRwaeVldRCp5Ng7yetACLcB/s1600/Tracking.jpg" imageanchor="1" style="clear: right; display: inline !important; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img alt="" border="0" height="233" src="https://1.bp.blogspot.com/-CYV2T9E6Ygs/V97RYX4BeKI/AAAAAAAAAS8/rYXjqaOBUQs8JBoRwaeVldRCp5Ng7yetACLcB/s320/Tracking.jpg" title="MyFitness Pal Tracking" width="320" /></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Tracking your body weight is an important measure when weight loss is your goal. However, weight will naturally fluctuate day to day, so it can occasionally be a mental detriment when weight is not changing as desired. The best recommendation is to weigh yourself once a week around the same time and record it, ideally in a graph. The graph will let you see the weight change over time in a more visual manner. Focus on the long term trend, not the day-to day changes. Since weight is naturally changing, tracking weight alone is not an ideal measure of improved health. Couple it with food/calorie intake and/or workout tracking.</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If healthier eating habits are your goal, a common method to view your progress is to track your food or caloric intake. Keeping record of your meals can become a burden and will often lead to stopping tracking altogether. </span><span style="font-family: Arial; font-size: 14.6667px; line-height: 1.38; white-space: pre-wrap;">A less cumbersome way to track food and calories is to choose three days a week. Ideally pick two weekdays and one weekend to fully capture your weekly eating habits. Compare your weekly intake to your goals, making note of where you succeed and what needs improvement.</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Keeping up with your workouts is a very motivating way to see progress and encourage physical activity. Workout tracking can be done in many ways, such as counting visits to the gym, amount of weight lifted, or timing your runs. Make sure the metrics you pick are inline with your goals. If you are just starting out, then set a weekly goal for gym visits and track those. If you are training for a marathon, track your run times. When tracking workouts, do some research, set realistic goals and work with your trainer. Setting goals that are too advanced for your current physical activity level can be disheartening and unhelpful in reaching your goals.</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">No matter what you are tracking, figuring out the proper tool for self-monitoring is an important step. The classic pen and paper is still a great option, but with smartphones readily available, there are many self-monitoring apps that can be used. I personally use </span><a href="http://www.myfitnesspal.com/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">MyFitness Pal</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> for calorie tracking, another good option is </span><a href="https://www.loseit.com/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Lose It</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Both apps offer simple workout tracking as well. For more advanced workout tracking, </span><a href="https://www.jefit.com/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">JeFit</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> or </span><a href="http://www.fitocracy.com/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Fitocracy</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> both are good options. There are many more trackers out there for free, so find out which ones will provide the measures you are looking to track.</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The success of self monitoring relies on constant tracking to the extent that it becomes a habit. That being said, if you miss tracking a day or don’t meet your goal for that day, don’t beat yourself up about it. If a day gets missed, simply make a note of why you missed that day. This can be valuable information to help you change your routine, if necessary. For example, if you have a major project at work that is causing you to work late and then become too exhausted to workout in the evenings, making note of those days will show you the pattern you might have otherwise missed. You can then use this information to change up your routine and perhaps workout in the mornings, or put more emphasis on weekend workouts. Self-monitoring is about seeing your habits and taking steps to change them in order to reach your goals.</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">References</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://www.acefitness.org/prosourcearticle/5920/coaching-behavior-change-why-self-monitoring" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">www.acefitness.org/prosourcearticle/5920/coaching-behavior-change-why-self-monitoring</span></a></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://creationbasedhealth.com/key-fitness-tip-self-monitoring/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://creationbasedhealth.com/key-fitness-tip-self-monitoring/</span></a></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://www.ideafit.com/fitness-library/the-science-of-self-monitoring" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.ideafit.com/fitness-library/the-science-of-self-monitoring</span></a></div>
<br />Kim Wheelerhttp://www.blogger.com/profile/11315482404867866081noreply@blogger.com0tag:blogger.com,1999:blog-6893913827855807526.post-59477826307941244372016-09-07T14:09:00.001-07:002016-09-07T14:09:54.095-07:00Calories and Macronutrients<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Calories and macronutrients play an important part of any fitness goal, as they are required to fuel your body and nourish your muscles. So what are they? Which ones and how much should you be eating? I’ll start off going over what calories and macronutrients are, then give some tips to determine how much of each you need.</span></div>
<b id="docs-internal-guid-4d8e93fa-0675-116f-63c9-3e7f65dc3384" style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="https://1.bp.blogspot.com/-FgIPHr96oHQ/V9CBgIw1W6I/AAAAAAAAARg/ENwZ3Ip_CowqjmNUZhiiSZQxZtyLoVEgwCLcB/s1600/20160901_174434.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="" border="0" height="320" src="https://1.bp.blogspot.com/-FgIPHr96oHQ/V9CBgIw1W6I/AAAAAAAAARg/ENwZ3Ip_CowqjmNUZhiiSZQxZtyLoVEgwCLcB/s320/20160901_174434.jpg" title="Mustard Salmon" width="224" /></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Calories are, scientifically, a unit of energy. In the nutrition sense, a calorie is the amount of energy you will get from food. Over the course of a day, you will burn a certain number of calories just for your body to survive, this is your </span><a href="http://manytools.org/handy/bmr-calculator/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Basal Metabolic Rate</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. This means that, even if you slept all day long, you still burn calories. Moving around and doing your daily activities will burn even more calories. So, you burn calories on a daily basis, and just like a fire, you need fuel to sustain this burn. That is where food comes in. The calories listed on nutrition labels are the estimated amount of calories you will gain from consuming that food. I say estimated because the amount is calculated in a lab, and the human body is more complicated than a controlled experiment. That being said, it’s still a good estimate to use the nutrition labels on food. The basic breakdown of how many calories you should eat is dependant on your goal. To lose weight you need to consume fewer calories than you burn. To maintain weight you should consume the same amount of calories that you burn. Similarly, to gain weight you need to consume more calories than you burn. Each person burns a different amount of calories depending on their metabolism, gender, age, weight, and other factors.</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The calories in your food can be broken down into three macronutrients; carbohydrates, protein, and fat. The primary purpose of any macronutrient is to provide energy. The breakdown calories into grams for the macronutrients is as follows</span></div>
<br />
<div dir="ltr" style="margin-left: 0pt;">
<table style="border-collapse: collapse; border: none; text-align: center;"><colgroup><col width="145"></col><col width="75"></col></colgroup><tbody>
<tr style="height: 0px;"><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Macronutrient (1g)</span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Calories</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Carbohydrates</span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Protein</span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Fat</span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">9</span></div>
</td></tr>
</tbody></table>
</div>
<div style="text-align: center;">
<b style="font-weight: normal;"><br /></b></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Let’s take a closer look at each macronutrient. </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Carbohydrates bring to mind starchy food, like bread and potatoes; but they are actually defined as sugars. Aside from bread and potatoes, carbohydrates are also in fruit, milk, and anything sweetened. Carbohydrates are used for long term energy and for fueling your brain. Due to the use of carbohydrates throughout the day, a person should typically consume a lot of them. The recommended amount of carbohydrates in a person's diet is 45 - 64 % of total calories.</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">When you picture protein you will often think of meats, but nuts, beans, and dairy are also high in protein. Protein is used as the building blocks of our body and are broken down into amino acids for use in growth and repair. If you don’t have enough carbohydrates to fuel your day, protein will step in and be used to sustain you. It is not ideal to have your body run off of protein since it is needed elsewhere. The general recommendation for protein intake is 0.8g for every kilogram of body mass. This number will change depending on your fitness and dietary restrictions. For example, someone who is looking to build muscle and lifting a lot of weights may need as much as 1.7g for each kg of body mass. </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-hqQd8PzQWTM/V9CBtrP2vGI/AAAAAAAAARk/IW0PHQX1fk8P0fTml0fOKf_YH0TIE_NlwCLcB/s1600/IMG_20160825_171806.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://2.bp.blogspot.com/-hqQd8PzQWTM/V9CBtrP2vGI/AAAAAAAAARk/IW0PHQX1fk8P0fTml0fOKf_YH0TIE_NlwCLcB/s320/IMG_20160825_171806.jpg" width="304" /></a></div>
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The third macronutrient is fats.Fats are in pretty much everything and, despite their bad reputation,are an essential part of your body’s metabolism. Fats are your energy reserve. While you burn carbohydrates throughout the day and protein goes to repairing your body, fat gets stored for future energy burns and are essential during hard and long exercise sessions. Fat does not immediately get stored as body fat. An excess of calories, regardless of the macronutrient, is what causes body fat storage. Fats also are a source of fatty acids which are important in transporting nutrients throughout your body. The tricky part with meeting your fat intake is ensuring you choose good fats. Fats are divided into trans, saturated, and unsaturated fats. Unsaturated fats are the ideal fats and can be found in avocado, nuts, seeds, and cooking oils. The recommended intake of fats is 20 - 35% of your daily calorie intake. </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Your required calorie intake will be unique. Work with a nutritionist to accurately determine your calorie intake and macronutrient amounts. The following two links can be used to get an idea of your calorie intake and macronutrient breakdown.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://www.bodybuilding.com/fun/macronutcal.htm" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.bodybuilding.com/fun/macronutcal.htm</span></a></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://www.bodybuilding.com/fun/macronutrients_calculator.htm" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.bodybuilding.com/fun/macronutrients_calculator.htm</span></a></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">References</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://www.livescience.com/52802-what-is-a-calorie.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.livescience.com/52802-what-is-a-calorie.html</span></a></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://www.innerbody.com/nutrition/macronutrients" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.innerbody.com/nutrition/macronutrients</span></a></div>
Kim Wheelerhttp://www.blogger.com/profile/11315482404867866081noreply@blogger.com0tag:blogger.com,1999:blog-6893913827855807526.post-82012653880778759282016-08-22T09:03:00.000-07:002016-08-22T09:03:07.856-07:00My Workout Week<br />
<h2 dir="ltr" style="clear: right; float: right; line-height: 1.38; margin-bottom: 1em; margin-left: 1em; margin-top: 18pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 21.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><br /></span></h2>
<h2 dir="ltr" style="clear: right; float: right; line-height: 1.38; margin-bottom: 1em; margin-left: 1em; margin-top: 18pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 21.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><br /></span></h2>
<h2 dir="ltr" style="clear: right; float: right; line-height: 1.38; margin-bottom: 1em; margin-left: 1em; margin-top: 18pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 21.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><br /></span></h2>
<h2 dir="ltr" style="clear: right; float: right; line-height: 1.38; margin-bottom: 1em; margin-left: 1em; margin-top: 18pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 21.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><br /></span></h2>
<h2 dir="ltr" style="clear: right; float: right; line-height: 1.38; margin-bottom: 1em; margin-left: 1em; margin-top: 18pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 21.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><br /></span></h2>
<br /><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Wonder what I do for my workouts? Here is a breakdown of a week in my workouts, complete with sets and reps!</span></div>
<h2 dir="ltr" style="line-height: 1.38; margin-bottom: 6pt; margin-top: 18pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 21.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Monday</span></h2>
<h4 dir="ltr" style="line-height: 1.38; margin-bottom: 4pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #666666; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Warm Up</span></h4>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">20 jumping jacks</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">20 high knees</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">20 standing side crunches</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">10 burpees</span></div>
<b id="docs-internal-guid-f430fd5c-b2b4-3692-f317-7829d0956978" style="font-weight: normal;"><br /></b>
<h4 dir="ltr" style="line-height: 1.38; margin-bottom: 4pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #666666; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Workout - 4 Sets</span></h4>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">12 stability ball cross crunches (each side) holding a 20 lb weight</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">10 V ups</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">30 sec side plank (each side)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">12 stability ball reverse hypers</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">10 flutter kicks (each leg)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Rest 1 min</span></div>
<b style="font-weight: normal;"><br /></b>
<h4 dir="ltr" style="line-height: 1.38; margin-bottom: 4pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #666666; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Cool Down</span></h4>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A few quick stretches and a protein shake</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1.5 hr roller derby practice</span></div>
<h2 dir="ltr" style="line-height: 1.38; margin-bottom: 6pt; margin-top: 18pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 21.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Tuesday</span></h2>
<h2 dir="ltr" style="line-height: 1.38; margin-bottom: 6pt; margin-top: 18pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 21.3333px; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;"><span id="docs-internal-guid-c52e0ff1-b2b6-05f8-0c46-5a98671f1880"><span style="font-size: 14.6667px; vertical-align: baseline;">1.5 hr roller derby practice</span></span></span></h2>
<h2 dir="ltr" style="line-height: 1.38; margin-bottom: 6pt; margin-top: 18pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 21.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Wednesday</span></h2>
<h4 dir="ltr" style="line-height: 1.38; margin-bottom: 4pt; margin-top: 0pt;">
<a href="https://lh4.googleusercontent.com/OPPxWf9q14JHs_zsdLMqqSJtdCLLzw179maO45AYYRhVcTXmEDkonjL6D1Gpru0tRYaSoIpjnl81_Dvs0ZgdVpjZ0TXSONUU30iSq3ZqjrUojKLYvoNDB0o4n25HJISPm9Sj-Yhg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="DSC03610.JPG" border="0" height="344" src="https://lh4.googleusercontent.com/OPPxWf9q14JHs_zsdLMqqSJtdCLLzw179maO45AYYRhVcTXmEDkonjL6D1Gpru0tRYaSoIpjnl81_Dvs0ZgdVpjZ0TXSONUU30iSq3ZqjrUojKLYvoNDB0o4n25HJISPm9Sj-Yhg" style="border: none; transform: rotate(0rad);" width="231" /></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Warm Up</span></h4>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">20 jumping jacks</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">20 high knees</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">20 butt kicks</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">12 push ups</span></div>
<b style="font-weight: normal;"><br /></b>
<h4 dir="ltr" style="line-height: 1.38; margin-bottom: 4pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #666666; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Workout - 3 Sets</span></h4>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">10 squats holding a 20 lb dumbbells in each hand</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">10 lunges holding a 20 lb dumbbells in each hand</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">10 single leg calf raises (each side) holding a 20 lb dumbbell on the same side as the leg being worked</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">12 clam shells (each side) with a 15 lbs resistance band around my legs</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">10 hip adductions (each side) with a 30 lb resistance tube</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Rest 1 min</span></div>
<b style="font-weight: normal;"><br /></b>
<h4 dir="ltr" style="line-height: 1.38; margin-bottom: 4pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #666666; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Cool Down</span></h4>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A few quick stretches and a protein shake</span></div>
<h2 dir="ltr" style="line-height: 1.38; margin-bottom: 6pt; margin-top: 18pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 21.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Thursday</span></h2>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1.5 hr roller derby practice</span></div>
<h2 dir="ltr" style="line-height: 1.38; margin-bottom: 6pt; margin-top: 18pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 21.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Friday</span></h2>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Rest day</span></div>
<h2 dir="ltr" style="line-height: 1.38; margin-bottom: 6pt; margin-top: 18pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 21.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Saturday</span></h2>
<h4 dir="ltr" style="line-height: 1.38; margin-bottom: 4pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #666666; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Warm Up</span></h4>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">20 jumping jacks</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">20 high knees</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">20 butt kicks</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">10 Burpees</span></div>
<b style="font-weight: normal;"><br /></b>
<h4 dir="ltr" style="line-height: 1.38; margin-bottom: 4pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #666666; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Workout - 3 Sets</span></h4>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">12 push ups (from toes)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">8 lateral arm raises holding a 8 lb dumbbell in each hand</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">12 tricep dips from a bench</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">10 front arm raises holding a 20 lb dumbbell</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">8 assisted chin ups</span></div>
<b style="font-weight: normal;"><br /></b>
<h4 dir="ltr" style="line-height: 1.38; margin-bottom: 4pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #666666; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Cool Down</span></h4>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A few quick stretches and a protein shake</span></div>
<h2 dir="ltr" style="line-height: 1.38; margin-bottom: 6pt; margin-top: 18pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 21.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Sunday</span></h2>
<h4 dir="ltr" style="line-height: 1.38; margin-bottom: 4pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #666666; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Warm Up - around half a football field</span></h4>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Run</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Side shuffle</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Backwards run</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Grapevine</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Grapevine</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Run</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Side shuffle</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Backwards run</span></div>
<b style="font-weight: normal;"><br /></b>
<h4 dir="ltr" style="line-height: 1.38; margin-bottom: 4pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #666666; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Agility Run- 3 Sets</span></h4>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Start facing sides, sprint 5 yards to your left, turn around and sprint 10 yards, turn around and sprint 5 yards back your starting place</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Rest 1 min</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Repeat heading in the other direction</span></div>
<b style="font-weight: normal;"><br /></b>
<h4 dir="ltr" style="line-height: 1.38; margin-bottom: 4pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #666666; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Plyometrics - 3 Sets</span></h4>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">10 hops forward, backwards, right, and left</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">10 single leg hops (each leg) forward, backwards, right, and left</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">8 tuck jumps</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">8 continuous long jumps</span></div>
<b style="font-weight: normal;"><br /></b>
<h4 dir="ltr" style="line-height: 1.38; margin-bottom: 4pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #666666; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Cool Down</span></h4>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Jog around the entire football field</span></div>
<br /><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">That is a week in my workout! I have a few different core, leg, upper body, and agility workouts I rotate through to ensure a full body workout and to keep things interesting! My husband and I also add in one or two outdoor skating sessions in the summer time.</span></div>
Kim Wheelerhttp://www.blogger.com/profile/11315482404867866081noreply@blogger.com0tag:blogger.com,1999:blog-6893913827855807526.post-84620022152981683542016-08-05T10:59:00.001-07:002016-08-05T10:59:32.936-07:00Weight Training: High vs Low Reps<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Let’s talk weight training. If you aren’t doing it, you should! Weight training is an important part of any healthy lifestyle. There are typically two types of weight training people think of: heavy weights with low repetitions or light weights with high repetitions. Which should you be doing to meet your goals? Unfortunately it’s not that clear cut. </span></div>
<b id="docs-internal-guid-1ba11fd9-5bdb-55ae-03b9-4631630f7385" style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Weight lifting can be broken down into three zones: high reps, mid reps, and low reps. Using the below chart, we can talk about what type of weight lifting you should do to meet your goals.</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></div>
<div dir="ltr" style="margin-left: 0pt;">
<table style="border-collapse: collapse; border: none;"><colgroup><col width="164"></col><col width="118"></col><col width="106"></col><col width="65"></col></colgroup><tbody>
<tr style="height: 0px;"><td style="background-color: #d9d9d9; border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Weight Training Type</span></div>
</td><td style="background-color: #d9d9d9; border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Training Effect</span></div>
</td><td style="background-color: #d9d9d9; border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Reps per Set</span></div>
</td><td style="background-color: #d9d9d9; border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">% 1RM</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Low Reps</span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Strength</span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1-5</span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">80-90</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Mid Reps</span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Hypertrophy</span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">6-12</span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">60-80</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">High Reps</span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Endurance</span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">15+</span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">40-60</span></div>
</td></tr>
</tbody></table>
</div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://www.builtlean.com/2012/07/19/high-reps-vs-low-reps/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Strength Continuum</span></a></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1RM stands for 1 Repetition Maximum, or the amount of weight you can lift once. It is the basic unit used to determine strength. Here’s an online tool to help you calculate your 1RM (</span><a href="http://www.bodybuilding.com/fun/other7.htm" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.bodybuilding.com/fun/other7.htm</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">).</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">First, weightlifting and losing fat. In a </span><a href="http://kim-wheeler.blogspot.ca/2016/05/cardio-for-fat-and-weight-loss.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">previous post</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, I talked about cardio for fat loss and the link to heart rate. The ideal range of your heart rate to maximize fat loss is 70% - 85% of your maximum heart rate. While that article was about cardio, The same principle applies to weight training for fat loss as well. How does that translate to high vs low reps? The truth is, it doesn’t matter. The important thing to do is get your heart rate up. My personal suggestion is to do mid to high reps in a circuit of 4-6 moves, taking little to no rest between sets. That being said, the exertion it takes to do heavy weights will also bring your heart rate up. It is harder to maintain a higher heart rate, but the benefit is still there.</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Next, what if your goal is to build muscle? It’s commonly thought that lifting heavy weight with low reps is the only way to build muscle.. </span><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3404827/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Studies</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> on the best way to build muscle do not all point to low reps. It seems the most benefit comes from lifting weights until failure or fatigue. So how do you decide which is right for you? It’s going to depend on your experience and time. Doing a low rep workout until failure will be a shorter workout than a high rep workout until failure. The best way to maximize your muscle growth is to mix it up every few weeks. Lift big for a week or two, then switch to low weights.</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If your goal is to improve your athletic performance, weight lifting should be an important part of your workout routine. As with cardio, you want to mimic your sport and target the muscles you will be using. If you are in a sport that requires you to be a brick house, like football or rugby, you want to work on muscle growth and strength, so stick to the high weight with low to mid reps. If you are in a long distance endurance sport, such as running or cycling, stick to low weight with high reps. Weight training for endurance sports doesn’t give the body the same simulation as the actual sport itself, but it’s important to have the increased lean muscle to get full power in each stride or push. And lastly, if you are in a power sport that requires you to do quick bursts of action, such as hockey, sprinting or roller derby, you will want to do explosive training. For explosive training, I recommend being in the mid to high reps range, do your movements quickly to simulate the sudden energy you will require in sport.</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">One last tip. If you are new to weightlifting, start in the high reps range with light weights. Have a friend or a trainer spot you to make sure you are using proper form. </span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Happy lifting!</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">References</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://www.builtlean.com/2012/07/19/high-reps-vs-low-reps/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.builtlean.com/2012/07/19/high-reps-vs-low-reps/</span></a></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://www.bodybuilding.com/content/high-reps-low-reps-which-rep-scheme-is-best.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.bodybuilding.com/content/high-reps-low-reps-which-rep-scheme-is-best.html</span></a></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://www.trainingscience.net/?page_id=301" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.trainingscience.net/?page_id=301</span></a></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://www.sport-fitness-advisor.com/strengthtraining.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.sport-fitness-advisor.com/strengthtraining.html</span></a></div>
Kim Wheelerhttp://www.blogger.com/profile/11315482404867866081noreply@blogger.com0tag:blogger.com,1999:blog-6893913827855807526.post-11586838690547446062016-07-12T10:36:00.001-07:002016-07-13T08:54:07.601-07:00Post Workout Nutrients<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Your workout doesn’t end when you hit the showers, recovery time and nutrients are important factors to help you grow. Your workout is putting stress on your body, and fatiguing your muscles. Post workout, you want to replenish all the </span><a href="http://kim-wheeler.blogspot.ca/2016/06/your-bodys-fuel.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">energy you used</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. You will also need nutrients to help your body repair any damage that was done to it during your workout. The two main nutrients you want to consume after a workout are carbohydrates and protein.</span></div>
<b id="docs-internal-guid-94afc5f1-e02c-2a5a-10b9-47b15ba25f9d" style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Carbohydrates are what you use to fuel your body, so during a workout you deplete your carbohydrate storage. The amount of carbohydrates you need to refuel depend on the intensity of your workout. The general recommendation is to consume 30g of carbohydrates per hour of exercise immediately following your workout. If you are doing an intense or long endurance session, you can get more specific with the amount, 0.6-1.0g of carbohydrates for each kilogram of your body mass. After an intense weight lifting workout, with muscle growth in mind, 1g of carbohydrates for each kilogram of your body mass is a good guideline.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Protein stimulates muscle growth and repair, which is important after an intense workout that damages your muscles. Again, the amount of protein will vary depending on the intensity of your workout. In general, 15g of protein per hour of exercise will be all you need. For a more intense or long endurance workout, aim for 1g of protein per 3g of carbohydrates. If muscle building is your goal, aim for 20-30g of protein.</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The easiest way to replenish these nutrients immediately after a workout is using a shake. After drinking the shake, plan to eat a regular meal within two hours. If your primary goal is weight loss, then you can skip the shake, to maintain your planned caloric deficit, and just eat a regular meal within two hours after your workout.</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">One more important thing to consume post workout is water! You want to drink enough to replenish the water you lost from sweating. If you are looking for exact numbers, weigh yourself before and after your workout; the weight lost is the amount of water you want to drink. If you don’t want to go through the steps of constantly weighing yourself, just keep drinking water. Water is good for you, so don’t worry too much about figuring out an exact amount.</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">References</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://easacademy.org/trainer-resources/article/endurance-exercise-fatigue-recovery" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://easacademy.org/trainer-resources/article/endurance-exercise-fatigue-recovery</span></a></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://easacademy.org/trainer-resources/article/resistance-exercise-fatigue-and-recovery" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://easacademy.org/trainer-resources/article/resistance-exercise-fatigue-and-recovery</span></a></div>
<br />
<a href="http://www.precisionnutrition.com/about-post-workout-nutrition" style="text-decoration: none;"><span style="color: #1155cc; font-family: "arial"; font-size: 14.6667px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.precisionnutrition.com/about-post-workout-nutrition</span></a>Kim Wheelerhttp://www.blogger.com/profile/11315482404867866081noreply@blogger.com0tag:blogger.com,1999:blog-6893913827855807526.post-52216109222832059192016-07-04T11:00:00.000-07:002016-07-07T09:54:01.529-07:00Recovery Time<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Your body needs time to heal! The entire premise of working out is to exhaust and tear your muscles so they can recover stronger and better. In this post I’m specifically going to write about recovery time, assuming you don’t do any special recovery treatments. Recovery and rest time are unfortunately not so cut and dry. There are a few factors you need to take into consideration when resting, the big one is how hard and long your workout was. I’m going to simplify the types of workouts into two categories; low impact (easy) and high impact (hard).</span></div>
<b id="docs-internal-guid-f1532fd7-b70f-328c-75a8-2a5c9cb22088" style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Low impact workouts are going to be steady state cardio, light weight lifting, etc. With low impact workouts, you aren’t pushing your body to a breaking point, so the recovery should be faster. A general recommendation is to give yourself at least 24 hours before working that part of the body again. This doesn’t mean you need to rest every other day, it just means you should change up your routine so you aren’t working the same body part over and over. </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">High impact workouts are going to be high intensity cardio, heavy weights lifting, etc. High impact workouts are pushing your body harder, so you will need more recovery time. The recommended recovery time is 48 to 72 hours before working out that part of the body again. Similarly to the low impact rest time, you can use these days to workout other areas of your body.</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Whether you are doing low impact or high impact weight lifting, you will need a rest day from weight lifting. When you need the rest day is going to depend on how hard you are working, and how quickly your body can recover, among a few other factors. Some rest day options are: </span></div>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; margin-left: 48px; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3 days of weights, 1 day of rest</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; margin-left: 48px; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4 days of weights, 1 day of rest</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; margin-left: 48px; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">6 days of weights, 1 day of rest</span></div>
</li>
</ul>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">You should play around with your schedule until you find the one that works best for you.</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The final step to recovery is the rest week. Unlike all the recovery days, the rest week is a full week away from the gym. This week is to give your body a full reset on your system. You don’t need to become a couch potato during this week, but keep any activity you do light and easy, remember you are taking a week off so your muscles and body can fully repair. Like the full rest day, the rest week schedule will vary depending on the person and the training. Some examples are:</span></div>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; margin-left: 48px; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4 weeks training, 1 week rest</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; margin-left: 48px; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">9 weeks training, 1 week rest</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; margin-left: 48px; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">12 weeks training, 1 week rest</span></div>
</li>
</ul>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pick and choose the training schedule that works best for you. You can try to schedule them around events, like vacations. It is important to note that the training program should not go more than 12 weeks, it becomes physically and mentally exhausting at that point.</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Remember, every person is different, so listen to your body and find the right recovery schedule for you!</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">References</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://breakingmuscle.com/olympic-weightlifting/how-much-recovery-do-you-need-7-factors-to-add-up" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://breakingmuscle.com/olympic-weightlifting/how-much-recovery-do-you-need-7-factors-to-add-up</span></a></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://www.timinvermont.com/fitness/fund.htm" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.timinvermont.com/fitness/fund.htm</span></a></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="https://www.acefitness.org/blog/3565/recovery-redefined-how-much-rest-you-actually-need" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">https://www.acefitness.org/blog/3565/recovery-redefined-how-much-rest-you-actually-need</span></a></div>
<br />
<a href="http://www.bodybuilding.com/fun/randy3.htm" style="text-decoration: none;"><span style="color: #1155cc; font-family: "arial"; font-size: 14.6667px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.bodybuilding.com/fun/randy3.htm</span></a>Kim Wheelerhttp://www.blogger.com/profile/11315482404867866081noreply@blogger.com0tag:blogger.com,1999:blog-6893913827855807526.post-59280775671699238192016-06-27T19:52:00.000-07:002016-06-27T19:52:21.649-07:00The Importance of Warm Up<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://lh3.googleusercontent.com/Ml8DEir8hoiXQXxvpWZJ18byGnhEaOXnKOqWz6ixd-wfnIs7bsvEr0OzCXuMS9XQTVr9xtxmprbaZCBOKwWDtyTnPdXtVugd-zSdcy0pl24YmDtF8qyVJav2XQ0CxQBRaGo2gFPt" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img align="right" alt="High Knees" border="0" height="394" src="https://lh3.googleusercontent.com/Ml8DEir8hoiXQXxvpWZJ18byGnhEaOXnKOqWz6ixd-wfnIs7bsvEr0OzCXuMS9XQTVr9xtxmprbaZCBOKwWDtyTnPdXtVugd-zSdcy0pl24YmDtF8qyVJav2XQ0CxQBRaGo2gFPt" style="border: none; transform: rotate(0rad);" title="Gutsy Walk Warm Up" width="262" /></a></div>
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Earlier this summer, a close friend of mine organized a Gutsy Walk. Gutsy Walks take place across Canada, and are a fundraiser for Crohn’s and Colitis (check it out here </span><a href="http://www.gutsywalk.ca/Home.aspx" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.gutsywalk.ca/Home.aspx</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">). She asked me to help lead the warm-up for this 5 km walk, and I of course agreed! Now take a moment to think, when was the last time you warmed up for a walk, a jog, or even weight lifting? Now I’m not talking about doing a few arm circles, cracking your neck, and starting your workout. I’m talking about a good 5 to 10 minute warm up. If you don’t warm up for your workouts, it’s time to start. Warming up helps you reduce injury, “wake up” your muscles, and mentally prepare.</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Reducing injury is the reason most people know to warm up. But how does it work? Warming up increases your body temperature. At a higher body temperature, your muscles can contract and relax faster, which reduces the chance of injury. You might argue that your body will warm up as you do the workout. Let’s use an extreme example to show the importance of warming up. Imagine that you want to sprint right now. You stand up and just sprint as fast as you can. Does that sound appealing to you? I cringe at the idea and can feel my hamstrings instantly giving out. Now imagine you had a good warm up, you are already breathing a bit heavy and sweat is starting to form on your body. Now you sprint! That scenario sounds much better right? The importance of the warm up is to gradually increase your body temperature. The gradual increase of your heart rate will also reduce the chance of exercise-induced cardiac abnormalities. So warming up will help reduce heart and muscle injuries!</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="https://lh4.googleusercontent.com/Q1wdcW3MORDVgPUA8OaCxrK66EkT364RT6pV5_QKVP5ltObEXeyDiYxTiHm3EBkJzMf0bY0gQgeTmFJeOCYqXoSSFKSL93TuNLwklzdjmz7AqTwbleLgw8ZbrROjzkEfEKGS9-7s" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Hip Rotation" border="0" height="357" src="https://lh4.googleusercontent.com/Q1wdcW3MORDVgPUA8OaCxrK66EkT364RT6pV5_QKVP5ltObEXeyDiYxTiHm3EBkJzMf0bY0gQgeTmFJeOCYqXoSSFKSL93TuNLwklzdjmz7AqTwbleLgw8ZbrROjzkEfEKGS9-7s" style="border: none; transform: rotate(0rad);" title="2016 Gutsy Walk" width="238" /></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Next, warming up will also “wake up” your muscles. Before a workout you want to prepare your muscles for the activity and movement that will be involved. The gradual heart rate increase has more benefits than just injury prevention; it also increases blood flow to your muscles. Why is this good? Blood brings oxygen and nutrients to your muscles, which is used to create energy. By doing a proper warm up, you are ensuring your muscles are getting all the nutrients they need for your workout. Additionally, your warm up should incorporate movements that you will be doing in your actual workout. This will prepare your muscles for the proper movement, and increase your flexibility range during your workout. Use your warm up to make sure your muscles are ready to perform for you when you need them most.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Finally, use your warm up for some mental preparation. I know I've sluggishly started a workout before, not really feeling it but still committing to the workout. Taking the time to do a proper warm up will help you focus your mind to the task at hand. While going through your warm up, take time to think about each movement you are making, mentally connect with your body. Take some time to think and visualise your workout for the day. Your mind should be just as warmed up as your body for your workout.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<b style="font-weight: normal;"><br /></b></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">By taking time to warm up and mentally prepare, you will reduce chances of injury and increase your performance during your workout. Do a good 5 to 10 minute warm up that focuses on the range of motion you will be doing during the workout. Check out the reference links below for some warm up ideas.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<b style="font-weight: normal;"><br /></b></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">References</span></div>
<div class="separator" style="clear: both; text-align: center;">
<b style="font-weight: normal;"><br /></b></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://www.24hourfitness.com/resources/fitness/articles/warm_up.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.24hourfitness.com/resources/fitness/articles/warm_up.html</span></a></div>
<div class="separator" style="clear: both; text-align: center;">
<b style="font-weight: normal;"><br /></b></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://www.active.com/triathlon/articles/the-real-reason-you-should-warm-up" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.active.com/triathlon/articles/the-real-reason-you-should-warm-up</span></a></div>
<div class="separator" style="clear: both; text-align: center;">
<b style="font-weight: normal;"><br /></b></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://www.bodybuilding.com/fun/topicoftheweek32.htm" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.bodybuilding.com/fun/topicoftheweek32.htm</span></a></div>
<div class="separator" style="clear: both; text-align: center;">
<b style="font-weight: normal;"><br /></b></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="https://runnersconnect.net/running-training-articles/common-misconceptions-about-warm-ups/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">https://runnersconnect.net/running-training-articles/common-misconceptions-about-warm-ups/</span></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
Kim Wheelerhttp://www.blogger.com/profile/11315482404867866081noreply@blogger.com0tag:blogger.com,1999:blog-6893913827855807526.post-70584612291923119432016-06-20T11:27:00.000-07:002016-06-20T15:01:24.706-07:00Your Body's Fuel<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Have you ever wondered what your body is doing while you workout? Where does the food you eat go? Your body takes the food you eat and breaks it down into a usable fuel source. Let’s go over a quick and basic overview of what your body is doing while you exercise!</span></div>
<b id="docs-internal-guid-d2ef686e-6f0e-877f-97b5-7d33e7810bc3" style="font-weight: normal;"><br></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The food you eat can be broken down into three macronutrients: protein, carbohydrates, and fat. Your body will convert carbohydrates and fats into adenosine triphosphate (ATP), and proteins will be broken down for use in tissue repair and the synthesizing of enzymes and hormones. ATP is what your body is using as fuel, and it has three different ways to get it which can be broken down into immediate, quick, and long lasting.</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break"></span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break"></span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The immediate source of ATP is known phosphocreatine. Phosphocreatine is stored in your muscles and can quickly convert over to ATP as you begin your workout. This conversion happens right away, and very quick. The downside of the immediate source of ATP is storage. Your muscles cannot store an unlimited supply of phosphocreatine to fuel your workout, on average you will only have a few seconds of ATP usage from this path.</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break"></span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break"></span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Next, your body will start using the quick source of ATP known as glycogen. This source of ATP works primarily from the carbohydrates you eat. The carbohydrates are converted to glycogen or glucose, which is turn converts into ATP. This process is relatively quick and will kick in about the time the phosphocreatine runs out. As with the first source, this source is also limited. Glycogen conversion will last about 2 min, and will also create lactic acid (lactate) which is a waste product that will fatigue your muscles. </span></div>
<b style="font-weight: normal;"><br></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">That brings us to the final source of ATP, the long term respiration source called breathing! The oxygen brought in from breathing works with the waste from the glycogen conversion to create more ATP. At this point, your body will start using the fats from your diet to create ATP. Breathing also helps the first two sources to replenish, which is why you continue to breathe heavy once you finish your workout. This source will kick in after the glycogen has been depleted, but unlike the other two sources, it can last for a very long time. The amount of time you can use respiration as your ATP source depends on your cardiovascular fitness. That means you can train to improve your body’s usage of fuel!</span></div>
<b style="font-weight: normal;"><br></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you are pushing your training too far and have pushed yourself past your respiratory limits or used up all your carbohydrates and fats, you will begin to use protein as a fuel source. You want to avoid getting into this state, since it will start to use the protein saved in your muscles for tissue repair. This will negatively impact your muscle recovery and muscle building.</span></div>
<b style="font-weight: normal;"><br></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">As a closing note, eating more macronutrients than you need, like more carbohydrates, will result in the excess carbohydrates being stored as body fat. More nutrients does not mean more ATP! ATP will only be converted as you require it.</span></div>
<b style="font-weight: normal;"><br></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">References</span></div>
<b style="font-weight: normal;"><br></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://ironman.memorialhermann.org/performance-improvement/sports-science/nutrition/how-the-body-uses-energy/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://ironman.memorialhermann.org/performance-improvement/sports-science/nutrition/how-the-body-uses-energy/</span></a></div>
<br>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://www.humankinetics.com/excerpts/excerpts/the-bodyrsquos-fuel-sources" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.humankinetics.com/excerpts/excerpts/the-bodyrsquos-fuel-sources</span></a></div>
Kim Wheelerhttp://www.blogger.com/profile/11315482404867866081noreply@blogger.com2tag:blogger.com,1999:blog-6893913827855807526.post-88754457434616806032016-06-09T13:00:00.000-07:002016-06-09T13:00:10.345-07:00My Shoulder Injury<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Just a little under a week ago, June 4th, I was doing some 100m sprint runs as part of my athletic power training. I went out with the goal of doing 6 to 10 runs, taking about a 3 minute rest between each run. I had just completed my 6th run and was definitely feeling it, this was the first time I had done sprint runs, so I wasn’t surprised. As I rested for my 3 minutes I thought “I’ll do one more, just push myself to get in 7 runs.” Seemed reasonable, I was huffing and puffing, but my time for each run was only 1 or 2 seconds off, so I figured I could get one more in. Well, it turns out I was wrong! Right at the end of my 7th sprint a sharp pain shot through my right arm. The pain almost immediately subsided, but arm felt weak for some time after. So I stopped my sprints and took it easy for the rest of the day.</span></div>
<b id="docs-internal-guid-daff79da-36bf-ef8c-d881-eea6ee711e41" style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The next day my arm was feeling better, didn’t feel weak at all! However… certain positions and usage of my right arm caused that pain to quickly shoot into my arm again. I did my own Google search, as one does, and figured I probably pinched a nerve in my shoulder. A personal Google search is obviously not the best way to get diagnosed, and I don’t recommend people do that. However, it’s a nice way to get a bit of a base before seeing a professional. I luckily already had a physio appointment booked for later that week, so I just waited it out until then.</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The physio appointment was 4 days away, and I didn’t want to just sit around and get lazy. I knew what kind of motion caused the pain, anything where my arm was pulled back, so I had a good starting point! I did some lower body and some core workouts that didn’t put any stress on my arm. I also did some low impact cardio, aerobics really, that didn’t require me to swing my arms aggressively.</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Adding in the lower body, core, and aerobics has held me over for a bit, but I’m feeling a bit imbalanced with the loss of my upper body workouts. Luckily I have seen a professional and been diagnosed with the cause; I strained my rotator cuff. Another lucky thing for me is it seems to be quite minor. I have a full range of motion, and only specific actions will cause pain. Armed with this knowledge I can add some upper body workouts to my routine that don’t aggravate my rotator cuff. Also, as a good precaution to my health, if I don’t have any improvements in 1 month, I will make an appointment with my Doctor!</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Check out this article for some exercise ideas to strengthen your rotator cuff!</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><a href="http://www.bodybuilding.com/fun/sclark71.htm" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.bodybuilding.com/fun/sclark71.htm</span></a></div>
<br />Kim Wheelerhttp://www.blogger.com/profile/11315482404867866081noreply@blogger.com0tag:blogger.com,1999:blog-6893913827855807526.post-40056230576819769512016-06-06T07:24:00.000-07:002016-06-06T07:24:59.937-07:00Cardio for Sports Training<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The type of cardio training you want to do to improve sports and athletic performance will vary depending on the sport, your goals, and your fitness. For this article, I will break down the different types of cardio and why you would or wouldn’t want to do them. In general, you want to train to mimic the requirements of your sport.</span></div>
<b id="docs-internal-guid-b296d8a7-2619-0288-a3de-6d2931677c1c" style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">First to consider is steady state or continuous cardio. Steady state cardio is moving at a constant pace that you can maintain. The pace will be dependant on the duration you are doing. Let’s look at why you would want to do steady state cardio training. The most obvious reason for doing this type of cardio is because you are training for a marathon or another type of event that will require you to move for a long period of time. Steady state cardio is also a great training tool to improve your lung and heart capacity, which is a good base to have for any sport. Additional, this is the type of training you want to do if you are just getting into cardio. Next, let’s look over the reasons why you wouldn’t want to do this type of training. Athletics require a lot of strength and power, as well as endurance and because of this, too much steady state training can actually reduce your strength and power. If you already have a good cardiovascular base and you require bursts of speed and power for your chosen sport, then this training is not for you.</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The next type of cardio training is aerobic intervals. Aerobic intervals require doing a movement at a higher intensity followed by a lower intensity. Typically you will go at a higher intensity for 1 - 3 minutes, followed by 1 - 3 minutes at a lower intensity. This type of training is great for any sport that is interval based, where you will be performing for a short period of time, followed by a short rest; hockey is an excellent example. This type of training can also be adapted for non-interval sports by having a longer rest period between high intensity intervals. Interval training helps your body adapt to increases in energy requirements that many sports need. Do not do this type of training if you are just starting out. Work your way up to interval training.</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Finally, anaerobic interval training. Anaerobic interval training is doing an activity for a short duration at maximum effort, followed by a long rest. A good example is sprinting for 100m, then resting for 3 to 4 minutes. This training is obviously very good for short distance sprinters, but it can help almost any athlete. In most sports, a short burst of maximum energy is required to get that goal or push yourself into a better position. Anaerobic intervals will help condition your body for these events. This training has the added benefit of working your muscles for power as well. This training is very intense, so definitely do not start with anaerobic intervals. This training has little benefit to long distance runners, or any other sport that requires you to move at a relatively constant pace for a long period of time.</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">To summarize, all three types of cardio can have a benefit to your athletic improvement, you just need to review your goals and your current physical condition. No matter the cardio type you choose, an important thing to consider is over training! Over training will negatively impact your improvement, and can cause you to become exhausted and under perform during your practices or games. Go over with a trainer the amount and types of exercises you are doing as you might only need to add in 1 cardio session a week.</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">References</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="https://www.athletestrengthandperformance.com/cardio-vs-conditioning/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">https://www.athletestrengthandperformance.com/cardio-vs-conditioning/</span></a></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://www.stack.com/a/the-best-cardio-exercises-for-athletes" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.stack.com/a/the-best-cardio-exercises-for-athletes</span></a></div>
Kim Wheelerhttp://www.blogger.com/profile/11315482404867866081noreply@blogger.com0tag:blogger.com,1999:blog-6893913827855807526.post-72126577861990309112016-06-01T11:06:00.001-07:002016-06-01T11:07:05.404-07:00Cardio for Muscle Gains<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A lot of people looking to bulk up and build muscle do not do cardio. The thought is that cardio will impair or even reduce your muscle growth. Just look at marathon runners! The “no cardio” thinking is not 100% true. People looking to build muscle and make big gains should not completely dismiss cardio, they just need to approach it correctly. Let’s break down what you should be doing and how often.</span></div>
<b id="docs-internal-guid-58d000c5-0d24-5385-d4ec-2ef149ae4ea5" style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">An important factor with building muscle is losing fat. Let’s look at the cardio and fat burn chart from my <a href="http://kim-wheeler.blogspot.ca/2016/05/cardio-for-fat-and-weight-loss.html">Cardio for Fat and Weight Loss</a> post (check it out for a breakdown of the chart below). In that post, I went over how a higher heart rate (HR) burns more overall calories, and therefore more fat. I’m going to use the same logic here, but turn it up to 11! </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></div>
<div dir="ltr" style="margin-left: 0pt;">
<table style="border-collapse: collapse; border: none; width: 624px;"><colgroup><col width="*"></col><col width="*"></col></colgroup><tbody>
<tr style="height: 0px;"><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">HR % from max</span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">% fat burned from total calories burned</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">65 -70 %</span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">60 %</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">70 - 75 %</span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">50 %</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">75 - 80 %</span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">35 %</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">80 - 85 %</span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">20 %</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">85 - 90 %</span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">10 %</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">90 - 95 %</span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">5 %</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">95 - 100 %</span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">0 %</span></div>
</td></tr>
</tbody></table>
</div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">An important part of adding cardio to your muscle building routine is to make sure you aren’t overworking your body and burning muscle. In order to make sure you aren’t burning off your hard earned muscles, intensity and duration are important factors. Let’s start with intensity, bring it to the max! Remember how we talked about the body type of long distance runners? Now think about sprinters. Short and intense is the type of cardio you want to aim for. A good example would be sprinting 100 m, then resting for 4 min, and repeat 4 to 10 times. With this intensity, your duration is going to be fairly short, which is good. You want your cardio to be 20 minutes or less. As for the weekly basis, 2 or 3 times at most a week is all you need.</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Doing 10 sets of 100 m sprints is a lot of energy and requires a good cardiovascular base. If you are just starting to add cardio into your weight workout start easier and longer. Go with a steady state HR you can maintain for 30 minutes and build yourself up. Once you can maintain a cardio session with an HR at 80% of your maximum HR, start doing your high intensity cardio. </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">An important thing to remember when adding cardio into your workout plan is the additional calories burned. Make sure you aren’t over training and burning up too many calories, this will negatively impact your muscle gains. It’s a good idea to review your workout and diet with a trainer and a nutritionist to make sure you are maximizing your results!</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">References</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://www.muscleforlife.com/cardio-and-muscle-growth-friends-or-foes/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.muscleforlife.com/cardio-and-muscle-growth-friends-or-foes/</span></a></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://www.bodybuilding.com/fun/ask-the-muscle-prof-best-cardio-for-preserving-mass.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.bodybuilding.com/fun/ask-the-muscle-prof-best-cardio-for-preserving-mass.html</span></a></div>
<br />Kim Wheelerhttp://www.blogger.com/profile/11315482404867866081noreply@blogger.com0tag:blogger.com,1999:blog-6893913827855807526.post-87424903397049475922016-05-25T07:44:00.001-07:002016-05-25T07:44:59.139-07:00Cardio for Fat and Weight Loss<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The age old idea of low impact cardiovascular exercises to burn fat is no longer holding up to new research and fitness testing. While low impact cardio is still good for you and will help in weight loss, it is no longer deemed to be the best and fastest method. So what is? What should you be doing to target fat burn, and how often should you be doing it? Let’s take a look at cardio intensity and how much you should do.</span></div>
<b id="docs-internal-guid-40c30315-e85e-c970-3f7f-eb9b201898c9" style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">First, let’s look at some math. The chart</span><a href="http://www.brianmac.co.uk/esource.htm" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 8.799999999999999px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: super; white-space: pre-wrap;">1</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> below shows your Heart Rate (HR) percentage of your maximum HR (HR max), and how much fat you will burn. A quick and easy way to calculate your HR max is to subtract your age from 220. For some other methods to calculate your HR max, check out this website </span><a href="http://www.brianmac.co.uk/maxhr.htm" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.brianmac.co.uk/maxhr.htm</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. The best way to determine your HR max is to work with a trainer and do physical testing.</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="margin-left: 0pt;">
<table style="border-collapse: collapse; border: none; width: 624px;"><colgroup><col width="*"></col><col width="*"></col></colgroup><tbody>
<tr style="height: 0px;"><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">HR % from max</span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">% fat burned from total calories burned</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">65 -70 %</span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">60 %</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">70 - 75 %</span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">50 %</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">75 - 80 %</span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">35 %</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">80 - 85 %</span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">20 %</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">85 - 90 %</span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">10 %</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">90 - 95 %</span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">5 %</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">95 - 100 %</span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #000000 1px; border-right: solid #000000 1px; border-top: solid #000000 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">0 %</span></div>
</td></tr>
</tbody></table>
</div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The chart above just shows the percent of calories that is burned from fat, the remaining calories are mostly burned from carbohydrates. Note, it is not recommended to workout at 100% of your maximum heart rate.</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Looking at the chart, it appears that the low impact HR zone burns the most fat, and thus should be the best one to do. What it isn’t showing you, is the increase in calorie burn. As you increase your HR, you will burn more calories in a shorter period of time. There is of course a limit. If you are training above 85% of you HR max, then you significantly decrease your fat burn percent. This is due to the high intensity of the training, which becomes anaerobic instead of aerobic. These intensities are also very difficult to sustain, so the amount of calories burned will be lower. This range of exercise should be done during athletic training, and not for fat burning. Summarizing the chart above, it appears that a mid-range of intensity is the best for burning fat quickly. </span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">What exactly should you be doing in the mid range? How much should you do? The goal you should be aiming for is about 70% of your HR max. Make sure this is a sustainable range for you, you want to maintain this HR during your entire exercise. If you are struggling reaching 70%, then lower your goal to 60%, and keep going until you get to a rate that you can sustain. If you are just starting to workout, you may find that you need to start at a lower HR in order to complete the workout.</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Now, how often should you do cardio? Start with 3 days a week for 20 minutes. As that gets comfortable, gradually increase by 5 or 10 minutes until you can do 45 minutes. Once you can do that, increase your intensity, you may also need to decrease the total time. Work your way back up to 45 minutes! Keep repeating this until you reach 85% of your HR max. Once this is comfortable, it is time to move on to other exercises, which will not be covered in this post.</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I want to quickly go over some of the benefits of the lower range of cardio workouts, 50 - 70 % HR max. Below are a few reasons that you will want to start in this range, or even stick to this range of intensity.</span></div>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">You are new to cardio exercises</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">You have breathing problems</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">You have joint issues, this range will have low impact activities, although there are some activities you can do to increase your HR that will not impact your joints</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">You have a lot of time to exercise</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">It includes activities you enjoy</span></div>
</li>
</ul>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In summary, using any cardiovascular exercises to burn fat and lose weight will be beneficial. In order to get the most benefit from your cardio exercise, increase your intensity but keep it at a sustainable rate. Cardiovascular exercise to lose weight should also be combined with weight training and a well balanced diet in order to maximize results. The best way to get started is to find something you enjoy and stick to it!</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">References</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://www.bodybuilding.com/fun/drobson178.htm" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.bodybuilding.com/fun/drobson178.htm</span></a></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="https://www.verywell.com/cardio-for-weight-loss-1229851" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">https://www.verywell.com/cardio-for-weight-loss-1229851</span></a></div>
<br />Kim Wheelerhttp://www.blogger.com/profile/11315482404867866081noreply@blogger.com0