Winston Salem HealthWinston Salem Health – Winston Salem Health Care

The body adapts to lifting weights, so you won’t see results when you continue with the same routine.

After weeks or months of training, the same exercises that once exhausted you may seem almost effortless.

To experience continued improvement in fitness, you need to challenge your body by making your workouts progressively harder in one way or another.

Although people change at different rates, it’s usually recommended that people make several alterations in their program every 4 to 8 weeks for continued results.

You do not need to transform your entire workout, but modifying your routine slightly will help keep your muscles challenged.

Here are some basic training variables to take into consideration when you are changing your workout, but only change one variable at a time

Frequency

This refers to the number of times you work a muscle each week; 2 to 3 times each week is optimal. Muscles need rest between workouts, so leave at least 24 to 48 hours between training the same muscle.

Resistance

This refers to the weight used to perform the exercise, which might be in pounds or kilograms. the weight will affect the volume of repetitions and the volume of sets you’re able to do.

Beginners ought to use weights that allow them to do 12 to 15 repetitions and 1 to 2 sets of each activity.

Be certain to use trial and error to find the appropriate resistance level – decrease the weight when you can only lift it a few times; increase the weight when you can easily lift it sixteen times or more.

If/When you are upping the amount of resistance you use, don’t increase it by more than 5 percent weekly.

Repetitions

Also called “reps,” this term refers to one complete action of an exercise. the heavier the weight, the fewer the volume of repetitions you need to perform. Beginners should start with 1 to 2 sets of 12 to 15 repetitions.

The last repetition ought to be somewhat difficult to finish – again, change the weight you use if this number of reps is too easy or hard.

Training Sets

These are a pre-determined number of repetitions of a specific activity. Beginners begin with 1 to 2 sets of each exercise and increase the volume of sets as they become stronger.

Rest and Recovery

This refers to the amount of time between sets and between training sessions. As you increase resistance, you will need longer periods of rest, so your muscles can recover.

Rest for at least 30 seconds between sets and for 24 to 48 hours between training sessions for the same muscle group.

Training Method

As you become stronger, you could progress to more advanced variations of activities for each muscle group. Performing such exercises stresses the muscle(s) in slightly different ways.

For even more variety, attempt throwing some of the following suggestions into the mix

• Be certain to work a different combination of muscle groups each day – i.e., back and biceps one day; chest, shoulders, and triceps one day; and legs and abdominals one day.

• Do a total body workout 2 or 3 times a week.

• Change the order in which you perform exercises (although larger muscles must be trained first).

• Increase (or decrease) the number of activities for each muscle group.

• Be sure to vary the type of exercises you do – i.e., progress to more advanced activities; use free weights; and/or vary the machines you use.

Remember that when you increase resistance, you need to decrease repetitions and increase recovery time between exercises.

When you add more sets, you’ll need to decrease the volume of repetitions.

It may help to work with a Licensed Personal Trainer to develop a plan you are able to work with over a period of months, tailored to your needs, abilities, and fitness goals.

ACTIVITY*    Calories expended in 30 minutes  Male (175 lbs)    Calories expended in 30 minutes  Female (135 lbs)

Bicycling 12-13.9 mph (moderate effort)    334   258

Circuit Training     334   258

Stretching, hatha yoga    167   129

Dancing – general    188   145

Dancing – ballet, modern    251   193

House Cleaning – vigorous (mop, wash car)     188   145

House Cleaning – light (dusting, vacuuming)    104   81

Playing w/ kids moderate – walk/run    167   129

Gardening    209   161

Mowing lawn – Hand mower    251   193

Running – 6 mph    418   322

Jogging    292   225

Basketball – Game    334   258

Children’s Games    209   161

Football    334   258

Frisbee    125   97

Horseback Riding    167   129

Skating    292   225

Soccer    292   225

Softball/Baseball    209   161

Tennis    292   225

Hiking    251   193

Walking – 4 mph, level surface    167   129

Walking – leisure    146   113

Canoeing/Rowing – moderate    292   225

Kayaking    209   161

Swimming laps freestyle – moderate    334   258

* Data from ACSM Resource Manual for Guidelines for Exercise Testing and Prescription Third Edition      

Be sure to check Out These Suggestions

There are numerous activities that may be worked into your day that do not involve going to the health club or an aerobics class.

A few alternative ideas are listed below

• Walk! Do it with a friend, find a local trail, go to the mall and walk around awhile prior to deciding to shop.

Park as far away from your destination as possible and walk. If you live in town, walk to do your errands.

Make certain to take a walk during your lunch break.  Walk your dog.  It is easy!!

• Make sure to take the stairs. Make sure to use the stairs whenever you can. Prevent elevators and escalators. When you work on the 35th floor, do not panic. Make sure to take the elevator to the 30th floor and walk the last five flights.

• Be sure to take up a sport. Call your local parks and recreation department and find out about local softball, basketball, and touch football leagues, racket sports, soccer and etc.

• Jump Rope. It’s cheap, it’s easy, and you can do it anywhere (even in a hotel).

• Play Games. Play with your kids. Try these activities…They are fun for the whole family.

o In-Line Skate

o Swim.

o Ride your bike

• Dance! Learn to dance. Make certain to take tap, ballet, belly dancing, jazz, and etc. Social dancing is well-liked again.

Make sure to take benefit of classes being offered in the community and have a excellent time while you’re at it.

• Be sure to get outside!!  Attempt some of these outdoor activities…

o Garden! Most individuals do not realize it, but gardening is tough work. Be certain to get outside and play in the dirt.

Be certain to get rid of that riding mower and mow the lawn with a hand mower. It’s excellent exercise.

o Go hiking.

o Go canoeing, kayaking, sailing, snorkeling or surfing.

o Try Horseback riding.

o Wash and wax your car.

• Clean your house.  Vacuuming, mopping, and dusting can be quite a work out.

• Do simple stretching and calisthenics exercises at your desk.

• Do anything that gets you up and moving, and most importantly, have fun!!!!!

Now that you’ve been convinced of how important physical activity is to your health and well being, the next step is incorporating it into your life.

Lucky for all of us, becoming more physically active is a cinch!

It is just a matter of incorporating some simple steps into your life. In fact, you probably already are “physically active” and do not even know it.

When you don’t like to EXERCISE,  don’t worry. Exercise is just one aspect of exercise. the following are some tips to help you get started

• Tip 1 – Make a list of the reasons why you’d like to incorporate exercise into your life. Make certain to include medical problems that might be improved by exercise.

When you need help, review the benefits listed in our page or the Surgeon General’s Report on Exercise.

• Tip 2 – Make a list of any reasons that keep you from participating in physical activity and think of ways to overcome them.

• Tip 3 – When you feel that there is ANY health reason why you should not participate in physical activity, check with your doctor before beginning a fitness program.

• Tip 4 – See when a friend would like to join you in the quest to become more active. Things are a lot easier and a lot more fun when a friend is involved too!

• Tip 5 – Call your local Parks and Recreation Department, YMCA, or community organization to find out when they provide any programs or classes that may interest you.

The majority of  community centers and local colleges offer an array of dance classes, exercise classes (yoga, aerobics), cycling clubs, tennis lessons, swimming lessons, basketball, and etc.

• Tip 6 – Locate parks, and walking trails in your area. Local malls sometimes have walking clubs as well. It is a good place to go when the weather is bad.

• Tip 7 – Be sure to keep an activity journal. In it, list all the activities you have done each day and how long you did them.

A journal will help you track your progress, help you set objectives and identify the activities that you like best.

What Is Physical Activity?

• Exercise does not need to be strenuous to achieve health benefits.

• Men and women of all ages benefit from a moderate amount of daily physical activity (for example – 30 minutes of brisk walking or 15 minutes of jogging).

• Previously sedentary people who begin exercise programs should begin with short sessions (5-10 minutes) and build up to the desired level of exercise.

Why Is Physical Activity So Important?

• Exercise improves quality of life.

• Exercise extends longevity, protects against the development of CHD, stroke, hypertension, obesity, non-insulin-dependent diabetes mellitus, osteoporosis, colon cancer, and depression.

• Exercise helps maintain full functioning and independence one of the elderly.

• Relationships between exercise and improved health include

o A reduced oxygen demand at any given level of exercise.

o A lowered tendency for blood to form clots where arteries have narrowed.

o an increased elasticity in the arteries.

o Changes in the brain and brain chemistry that may improve mood and cognitive functioning.

The Facts About Exercise

• More than 60 percent of USA adults don’t engage in the recommended amount of activity.

• Approximately 25 percent of United States adults are not active at all.

• A 1993 study concerning causes of death in the U.S. – #1 Tobacco, #2 Lack of exercise/poor diet, #3 Alcohol.

• Chronic illness costs the USA $655 Billion in health care costs.

• In this year, 1.5 million individuals will have a heart attack in the United States and 500,000 will die.

General Guidelines for Exercise

• Control your health status through a medical checkup before starting a fitness program.

• Progress little by little in the fitness program.

• Select primarily activities which engage as large a muscle mass as possible, ie – jogging, cycling, swimming, cross-country skiing, etc.

• Do not forget, it isn’t necessary to be exhausted to achieve betterment in physical fitness.

• the training ought to be accomplished continuously and intermittently.

• the betterment in fitness will depend on your initiallevel of fitness.

• It’s never too late to start exercising regularly.

Exercise Lite

The American College of Sports Medicine (ACSM) (ACSM) and the U.S. Centers for Disease Control and Avoidance (CDC) recommend the following as a means of physical activity

• “Accumulate 30 minutes or more of moderate-intensity exercise over the in most days of the week”

• Incorporating more activity into your daily routine can improve your health status

• Daily activities can include

   o walking stairs (instead of taking the elevator)

   o gardening

   o raking leaves

   o dancing

   o mall walking while shopping

   o carrying a grocery basket rather than pushing a cart (when applicable)

   o parking in the farthest parking spot and walking to the office or store

   o carrying or pushing a golf bag instead of taking a cart while golfing

• Alternately, 30 minutes of activity may come from planned exercise or recreation

Want to know more about exercise?

Make sure to check out the Surgeon General’s Report on Exercise

A swimsuit, a pair of goggles, a swim partner or lifeguard, and a pool are all you need for splashing around or swimming laps.

A swimsuit saves you embarrassment (or keeps you out of jail). Goggles keep water out of your eyes.

A swim partner or lifeguard offers a measure of safety and a pool gets you wet!

Kids (and adults) unable to swim should be attended closely by an adult when in the water.

Optional equipment includes swim fins, kickboards, hand paddles, and leg floats.

Swim fins provide your lower body (muscles of the hips and knees) with a good workout and improve the flexibility of your ankles.

Swim fins also enable you to swim faster.

The remaining equipment (kickboard, hand paddles, and leg floats) ought to be used only by those whose swim technique is sound.

Swimming Variations

• Freestyle or Crawl – the fastest, most efficient, and most popular stroke.

• Breaststroke – Good option for variety and injured shoulders.

• Butterfly – the most challenging to master, but impressive to watch when done well.

• Backstroke – Keeps the face out of the water and could be quite leisurely.

• Sidestroke – the safety stroke all lifeguards must master but also offers recreational swimmers more variety in underwater movement.

Did you know that humans are the only mammals that must learn how to swim?

All other mammals have an instinctive ability to swim. Regardless of your stroke choice, it’s important to understand that technique is critically important – the wrong technique will likely cause injury and hinder efficient progress through the water.

You’ll improve your swimming performance most readily by eliminating resistance. Stroking furiously in the water doesn’t necessarily propel you faster, it only exhausts you faster!

General Technique Tips – Even if you are a recreational swimmer, you’ll benefit from this advice. Swim speed, or velocity, is the product of Stroke Length (SL) and Stroke Frequency (SF).

Increasing the SL (distance traveled per stroke) requires that you first learn to reduce resistance to forward progress.

After perfecting a position of low resistance, you can then add power to your stroke. This power originates in the hips and is translated up through the torso to the shoulder.

SF is not as important as SL. World class swimmers aren’t fast and efficient because they take frequent strokes.

They are fast and efficient because they travel further in the water with each stroke. the following tips ought to help you maximize SL, improve efficiency, and minimize risk of injury.

1. Buoyancy varies from person to person (some are natural sinkers), so make the best of what you have. You’ll find that your swim speed improves as you take advantage of your buoyancy (no matter how small).

You will find your center of buoyancy in the region of your sternum. By balancing yourself on your center of buoyancy (particularly in the crawl, breast, and back strokes) you’ll move more easily in the water.

Here’s a secret of world class swimmers – Balance yourself by consciously pushing or pressing your upper chest into the water. This maneuver brings your hips closer to the surface and lowers your frontal resistance.

2. Rowing sculls are long and narrow. This shape decreases water resistance to forward progress. What can you do? Maintain a long, streamlined body.

Between strokes pause slightly (with one hand extended in front of you) – this introduces a longer glide and streamlines your body (making it long and narrow) as it’s propelled.

3. When swimming backstroke and freestyle, rotate the body side-to-side from the hips. It could seem like you’re swimming on your side, but this is exactly what you want.

This rotation begins at the hips and is transferred up the torso to the shoulder and arm. Just before you begin the arm pull, you ought to begin to rotate in the opposite direction.

Make certain to use this rotational force (biomechanists call this torque) to help pull you through the water. A similar series of movements is used by major league baseball pitchers to throw 90+ MPH fastballs!

4. Do not force your hands through the water! As your technique improves you ought to feel like you are climbing a “water ladder” with your hands and forearms resting against solid rungs of water. This is what collegiate coaches call a “feel for the water.”

5. the use of equipment like kickboards, certain hand paddles, and leg floats ought to be reserved for those swimmers with firmly established technique!

Make certain to use of these pool “toys” normally alters the body’s center of buoyancy and may harm your technique. Swim fins are acceptable swim aids.

It helps to realize that good swim technique takes time to create and regular practice to maintain.

See the sample workouts below to improve or maintain your good form. Don’t risk injury by swimming at high intensities with poor technique!

Muscle Groups Used While Swimming  

Swimming is an great aerobic activity. Nearly all the major muscle groups are recruited when you swim with the proper technique. Additionally, use a variety of strokes to recruit additional muscles. MIX IT UP!

Guidelines For Swimming

Swimming Risks – When you or your kids do not know how to swim, learn now! Lessons for both adults and kids are typically available at your local YMCA/YWCA, high school, or college.

Injuries from swimming generally occur in the shoulder. Such injuries are the result of improper technique, overuse, and/or weakness or muscle strength imbalance in the shoulder region.

Swimming Safety – Never swim alone! Be sure you are familiar with the water in which you swim. Open water swimming in the ocean or in lakes and ponds can be particularly dangerous.

Ocean currents can carry you several hundred yards offshore. Lakes and ponds might have submerged hazards.

Swimming Concerns – Without the proper training, trying to rescue someone can cost you your life (no matter how well you swim or your conditioning). the American Red Cross offers water safety courses (see Resources below).

Swimming Resources

The American Red Cross

U.S. Swimming

Swimming Workouts

The following workout is designed primarily to improve your technique. It’s intended as the first half of 2,000-2,500 meter workout.

More advanced swimmers ought to consider workouts listed in J.E. Counsilman’s book, the New Science of Swimming, 1994, Prentice-Hall, Englewood Cliffs, NJ.

Important!!!

The heart rate response to swimming is more moderate than the response seen in dry land exercise.

As a result, the Karvonen determination of target heart rate should be adapted downward 10 to 15 beats per minute for each zone.

• Warm-up – 250 to 400 meters easy crawl, breast, and back strokes. Don’t over-exert yourself!

• 4×50 balance drill – Scissors kick with arms extended in front of you (without a kickboard). Your head must be in the water and turned to the side to breathe.

Consciously press your upper chest into the water to bring your hips up. You might use swim fins when your forward progress is slow.

Pause every 25 or 50 meters to catch your breath. This is not a race, but a drill to improve your balance in the water.

• 2×50 side balance drill – Scissors kick on your right side with your right arm extended. Your head ought to be leaning on your right shoulder with your mouth just above the surface.

Do not forget to balance properly by pressing your armpit into the water. Do 2×50 on your left side. Again, pause every 25 or 50 meters to catch your breath.

• 4×50 single arm pulls – This time you’ll concentrate on rolling the trunk during the pull phase of the stroke.

Start as you did with the initial balance drill; face down, scissors kick, pressing the chest. This time you will keep your left hand extended while you pull your right hand through the stroke and turning your body to its left side (you should be facing the right wall of the pool).

Do not pull your arm rapidly through the water. Pull it deliberately and allow it to search out a rung on the ladder (still water). Pause briefly on your side, your right hand resting on your right hip.

Recover the right arm close to the body, returning it to meet the extended left hand. Perform 4×50 for the left arm.

• 4×50 double arm pulls – This drill brings together the elements in the three previous drills. It’s performed similarly to the single arm pull.

This time, nonetheless, you will alternate pulling right and left arms (remembering to roll the body each time). Do not forget to balance on your center of buoyancy.

• Don’t neglect the proper technique during the remainder of your workout. You may finish your workout with any combination of distance or interval workouts. Here is an example

• 2×100 breast stroke

• 2×100 back stroke

• 10×50 freestyle – Rest 30 to 60 seconds. Count the amount of strokes with each 50 meter interval and attempt not to exceed 22 strokes.

Don’t forget, good swimmers swim fast because of a long stroke length! Your goal must be to reduce the amount of strokes you take in 50 meters.

• Cool-down – 150 to 250 meters easy stroke(s) of your choice.

Equipment Used When Stairclimbing

• Stairmaster 4000 PT

• ClimbMax

• Stepmill 7000 PT

• Alpine Stairclimber

• Versa Climber

• Regular stairs

Variations On Stairclimbing

• Stair stepper machine with side hand rails

• Stair stepper with hand rails above

• Stair stepper with rotating 8 inch stairs side hand rails

• Stair stepper with movable hand rails

• Regular floor stairs

Muscle Groups Used While Stairclimbing

• Predominately the lower body muscles are worked, including quadriceps, hamstrings, gluteal muscles, hip flexors, and calves

Recommendations for Stairclimbing

• Do not lean on handrails; maintain good posture and only use handrails for balance

• Stair climbing participants ought to place foot on entire pedal and push through the heel. Avoid rising on ball of the foot or toes and move the pedals in this fashion.

• Participants should make sure footwear are tied so as not to get shoe strings caught in the workings of the stair stepper.

• Steps should be 8-12 inches apart and not too shallow or too deep

Stairclimbing Resources

• Stairmaster 12421 Willows Road Suite 100 Kirkland, WA 98034 .(800) 635-2936

• Tectrix ClimbMax Irvine, California…..(800) 767-8082

• ANY health club or workout facility in your area

• ANY fitness equipment dealer in the area

A pair of running footwear and clothing appropriate for the weather are all you need. A pair footwear will cost anywhere from $40 to $120.

Be sure you buy footwear that are the proper size. Feet have varied shapes (even on the same person). Running footwear also have different shapes.

Visit your local running shoe store and assure yourself (by asking questions) that sales personnel have sufficient knowledge of shoe characteristics and your training plans.

Running Variations

Jogging for exercise – This could be part of a regular routine or a kind of cross-training when your main exercise activity is swimming, group exercise, etc.

Moderate Distance – This includes preparing or training for 5K and 10K runs.

Long Distance – This includes more ambitious distances such as half-marathons (13.1 miles) and marathons (26.2 miles).

Cross Country – Running outdoors on varied terrain over varied distances.

Aqua Running – A good low-impact alternative in which you run in a pool while wearing a flotation vest.

Short Distance – Normally varies from 100 meters to 1 mile and requires faster speeds.

For those seeking social interaction as part of their running activity, local running clubs/organizations offer weekly club runs.

Camaraderie among recreational runners is legendary, take benefit of it!

Muscle Groups Used When Running

Running involves the lower body (the ankles, knees, and hips). Especially, running works the hip flexors, the quadriceps, the hamstrings, and the gastrocnemius and soleus muscles.

Guidelines For Running

• Running Risks – Injury is always a possibility, especially in the area of the knee and foot. When you plan to begin a running program, ease into it gradually. Do not increase distance more than 10% each week. Pulled muscles and other related aches and pains could be prevented with a proper warm-up.

• Running Safety – Make sure to take your runs in familiar neighborhoods close to home. Try to avoid busy streets and intersections – pedestrians rarely appear on car drivers’ radar screens. Running at dusk, dawn, or in darkness, when visibility is low, requires that you wear bright and reflective clothing.

• Running Concerns – Don’t increase distance or intensity too rapidly.

Running Resources

Road Runners Club of America

Atlanta Track Club

USA Track and Field

Runners World Magazine

Running Workout

Before beginning or continuing a running program, click Workout to identify your target heart rate training range.

Scroll down to view more detailed programs to help you complete races from a 5K to a marathon, or just to improve your running performance.

How’d you classify your running?

• Starting – individuals who use running as a way to meet minimum aerobic fitness requirements. Little interest in pushing the limits of distance or speed.

• Intermediate/Moderate – runners who run beyond minimum aerobic fitness requirements, occassionally pushing limits of distance and speed.

• Competitive/Intense – runners who train intensely and often push limits (possibly in competition).

Beginner Running Program

(no serious competition – possibly 1 to 2 races per year for fun)

• Frequency – 3 to 4 days/week

• Intensity – 50 to 85 percent VO2 Max or HRR

• Duration – 20 to 35 minutes per workout Mode – continuous running (generally 3 miles or less)

• Distance – 10 to 20 miles each week

Intermediate Running Program (including occassional competition)

• Frequency – 3 to 5 days/week

• Intensity – 60 to 85% VO2 Max or HRR

• Duration – 20 to 45 minutes per workout

• Distance – 20 to 40 miles per week

• Running Mode

   o continuous running (generally 3+ miles per workout)

   o interval training 1 to 2 sessions each week (for racers)

Competitive Running Program (advanced)

• Frequency – 4 to 6 days/week

• Intensity – 70 to 85 percent VO2 Max or HRR

• Duration – 30 to 60 minutes

• Distance – 40+ miles/week

• Mode

   o continuous running (up to marathon distance)

   o interval running 1 to 2 sessions each week

Interval Training And Running

The purposes of interval training while running are to

• Improve anaerobic performance, thus speed

• Adapt the body to racing conditons, including race pace and high levels of lactate in the muscles

• Accomplish more overall work with less physiological strain in comparison with continuous running.

There are three types of interval training, all which require the runner to run at or above race pace for a given time or distance.

The first kind, fartleks, are sustained bursts of speed during continuous running. the runner increases from a slower pace up to race pace for a predetermined distance ot time.

After the time or distance has been reached, the runner slows back to the previous trainng pace. These bouts are repeated at regular intervals through out the run.

The second type of interval, repeats, are simply repeat runs at or above race pace for a given distance or time. These intervals vary in distance and speed and might even include hill work.

The third type of interval, formal intervals, are run on the track at a given distance with a specific goal time.
The following charts may be used to figure your interval training pace.

Find your racing per mile pace in the left column. Then move to the right to find your interval training pace for the respective distances.

Mile    100m    200m    400m    600m

4 – 00 – 00 AM   -15   -30   1 – 00 – 00 AM   1 – 30 – 00 AM

5 – 00 – 00 AM   -18   -37   1 – 15 – 00 AM   1 – 52 – 00 AM

6 – 00 – 00 AM   -22   -45   1 – 30 – 00 AM   2 – 14 – 00 AM

7 – 00 – 00 AM   -26   -52   1 – 45 – 00 AM   2 – 36 – 00 AM

8 – 00 – 00 AM   -30   1 – 00 – 00 AM   2 – 00 – 00 AM   3 – 00 – 00 AM

9 – 00 – 00 AM   -33   1 – 07 – 00 AM   2 – 15 – 00 AM   3 – 22 – 00 AM

10 – 00 – 00 AM   -37   1 – 15 – 00 AM   2 – 30 – 00 AM   3 – 45 – 00 AM

11 – 00 – 00 AM   -41   1 – 23 – 00 AM   2 – 45 – 00 AM   4 – 07 – 00 AM

Physiologic Responses of the Body to 5K Running

Not only is the 5K a race against time and competitors, it is also a race against the loss of metabolic efficiency.

Race pace is typically run faster than the athletes lactate / ventillatory threshold pace and this causes rapid rises in blood lactate. This rapid rise in blood lactate causes earlier onset of muscular fatigue which is caused by blood acidosis.

The most economical strategy, thus, is to run an evenly paced race, which will allow blood lactate to stay as low as possible until the end of the race when ready to make that final surge.

An evenly paced race will give the runner a feeling of freshness in the middle of the race when other runners, that went out faster, are begginning to feel stale and fatigued. This will allow a confident second half and a strong all out finish.

Physiologic Reponses of the Body to 10K Running

From a physiological standpoint, running at this distance is very similar to 5K running. the accumulation of lactate in the blood, nevertheless, is much intense. 10K running is run at a slower pace and accordingly a lower % of lactate/ ventillatory threshold.

This authorizes runners to insert occassional supra race pace surges as a tactic to break away from the field and increase the likelihood of victory.

Heat and Humidity

One factor that plays a major role in 10K running is the weather. For example, higher ambient temperatures will cause an increased in blood flow to the skin, to increase cooling.

This will detract from the volume of blood sent to skeletal muscle, which will decrease oxygen supply to these working muscles. In high humidity environments, the bodies ability to cool itself is reduced.

This is a result of a decreased rate of evaporation which doesn’t allow sweat to evaporate at a high rate. the result is a decreased ability to maintain the usual race pace.

Helpful Hints for 5K / 10K Running

• Make sure to set Objectives – set specific realistic and attainable short and long term goals for your running

• Train to Accomplish Objectives – plan and accomplish training sessions that’ll allow for goal achieval

• Be Familiar with Pace – practice recognizing pace, both during easy and hard training. Pace recognition during fatigue is a key to sucessful running.

• Prepare for Possible Conditions – on race day, have shoes/ clothing appropriate for weather conditions, including extreme heat and/ or humidity, cold, rain, snow, and ice.

• Have a Race Plan – be certain to have a race plan with specific goal splits and finish time. When used in conjuction with valid pace judgement and good training, race plans/ goals often come true.

• Maintain a Good Diet and Good Sleep Patterns – maintain a diet high in complex carbohydrate and low in fat. Be certain to get 7-8 hours sleep every night.

• Wear Good Shoes and Appropriate Clothing – wear shoes and clothing that have been worn before and proven not to cause blisters or other irritations. Never wear new shoes for a race.

• Relax and Be Confident – resist stress and tension ahead of the race, it’ll only be detrimental. Relax and think back to the hard training completed and how prepared you are. Your hard training should boost your confidence.

• Stay Focused and Be Patient – once the race has started, stay focused on your race plan. Be patient and don’t be distacted by other runners who have a race plan different from your own, or those who intentionally attempt to coerce you into something you did not plan to do.

Jumping Rope Equipment

• Jump Rope

• Appropriate shoes

Jumping Rope Variations

Jumping Rope – Low Level of Difficulty

• Double foot jump – Both feet take off from the ground slightly and land together.

• Alternate foot jump – the “skipping technique” where feet are alternated up and down while the rope makes it’s revolution.

Jumping Rope – Moderate Level of Difficulty

• Alternate foot jump – the “skipping technique.” (See above description.)

• Running Step – A slight jog is incorporated while jumping/skipping over the rope. A slightly faster pace with increased intensity.

• High Step – the moderate run with a high knee lift to raise intensity.

Jumping Rope – High Level of Difficulty

• Cross Step – While in the air during the jump phase, cross lower legs slightly and land with legs crossed.

• Side to Side – Alternate landing areas from left to right. Make sure to use caution as getting familiar with where the rope might go might take time.

Muscle Groups Used When Jumping Rope

• Legs – Calves and Thighs

• Abdomen

• Chest

• Shoulders

• Back

• Arms

Recommendations For Jumping Rope

• Be certain to use a floor surface that is even, non abrasive and limits friction.

• the length of the rope – when you step on the middle, the end sections of the rope should fit comfortably in the hands and reach the middle of the chest.

• Don’t forget to lift feet off floor just high enough for the rope to pass rapidly.

• Try not to jump high and land hard.

• Make sure to keep shoulders relaxed and turn the rope with wrists.

• Have patience. Start slow, then increase little by little.

• Make sure to land on the padded portion or balls of the feet to avoid knee injuries.

• This is an impact sport, so use caution as for your knees and ankles.

Equipment – Fitness Walking

Walking Footwear for Fitness Walking

• Go to a reputable store with knowledgeable employees who can help you

• Wear footwear that fit snugly on your feet

• Have a well-cushioned heel

• Have good arch support

• Have adequate toe room

• Have flexible slip-resistant soles

Comfortable clothing for Fitness Walking

• Wear loose-fitting, layered clothing appropriate for the weather

Fitness Walking: Places to walk

• Indoor or outdoor tracks or treadmills

For variety, malls, hiking trails, your neighborhood

Fitness Walking Variations

For all variations, maintain good posture, looking straight ahead with the chin up. the arms should move in a natural rhythm, either swinging at your sides or bent at angles up to 90 degrees.

Strolling – Walking at the rate of about 3 mph with arms swinging loosely at sides.

Brisk Walking – Walking at the rate of about 4 mph with energetic arm motion.

Race Walking – Walking at the rate of 5 mph with quicker steps and arms at a 90 degree angle.

Muscle Groups Used During Fitness Walking

Fitness walking will work the following muscle groups

• Quadriceps

• Hamstrings

• Calf muscles

• Gluteus Maximus

Recommendations for Fitness Walking

Risks of Fitness Walking

• If you start slow and don’t overdo it and wear the proper equipment, then risk of injury is low.

Safety and Fitness Walking

• Stretch after a short warm-up and after walking to prevent injuries and increase flexibility.

• Begin slowly increase speed and distance.

• When you’re walking in the heat, take water along to prevent dehydration.

• Wear bright colored clothes or reflectors to be more visible.

• Walk in a safe, well-lit environment.

When outside avoid midday in extreme heat and humidity. Evenings and mornings are best.

• Walk in the opposite direction as traffic and as close to the curb as possible.