Hi again. Today we will cover the other end of the workout – Cool Downs. Cool downs are just as important as Warm-ups. I am sure you have often seen the occasional jogger/runner finishing their main run on a treadmill, only to turn it off and step down to head to some other gym equipment. This is potentially dangerous for the heart and in strength training routines, even to the muscles.
April 1, 2009
March 25, 2009
What Warm-Ups Do For You
Every so often, I see gym-goers walk up to a treadmill, and start their jogging/running routine within a couple of minutes of arriving at the gym. I am always at a lack of understanding – is it the lack of time to fit in a safety measure or just ignorance? Either one way, they are headed for injury or worse. Warm-ups have a very specific purpose – they prepare the mind and body for what is coming further on in the workout session.
Let me start with what exactly is a warm up and which activities qualify as warm ups and which don’t. Warm is any low intensity, slow-paced activity that may (preferable) or may not resemble your intense and eventual activity but gets the muscles, tissues and organs ready for more intense workout. A warm up may start out slow but it can be increased in pace and intensity finally to match the main workout. In general, the more intense and complex your main workout, the longer your workout should be.
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March 18, 2009
Shin Splints – The Jogger’s / Runners Woe
Hi again. Yes, I will be covering that most pesky of troubles that has at one time or another plagued almost every jogger and runner. If you are a newbie, then chances are you will run into shin splints earlier than later. We start out enthusiastically, overdo things a little bit (read increasing our workout duration, intensity and frequency too quickly), and then start the shin pains that seem to linger on or disappear to return back repeatedly.
Shin splints are a common condition amongst runners/joggers or anyone doing star jumps and the like. When the shin is repeatedly made to bear the weight of downward force, the pounding causes the frontal tibia (shinbone) to experience stress. The medical term for shin splints is Medial Tibial Syndrome.
March 11, 2009
Jogging/Running Frequency – The Balance Between Fitness And Risking Injury
Hi. Have you ever wondered how much is too much exercising? We know that fitness level is a function of how often we exercise, how long we do it and at what intensity level we workout. You may have often come across the banal ‘thrice a week for 30 minutes’ phrase. There is research-backed reason for this lower limit. However, there are upper limit cautions as well.
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January 28, 2009
New Year’s Resolutions – 10 Ways To Define A Realistic Fitness Goal And How To Stick To It
OK, so now we are well into the New Year. I am pretty positive that a few of us have already slackened out in our efforts or have given up on the trail entirely in frustration. Yes, we are all familiar with our New Year”s Syndrome. Clichéd as making and breaking them are, here are a few tips that will help you see results.
1. What do you really want to change? Resolutions should never be made in light vein. Think over what you would really like to change in the New Year. It would be helpful to see which area of your life needs changing by simply gauging its undesirable effect in your daily life. If something is seriously bothering you or a condition is affecting your self-esteem or health, you must take it to be a problem area to resolve.
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January 15, 2009
10 Ways To Lose Weight On Your Treadmill After The Holidays
Hi on this beautiful sunny morning! It is such a perfect weather to be out in the open. Post the Christmas and New Year’s Eve celebrations it is imperative that I like most of us, need to get out and do our bit for our health and fitness. I have gained marginally over the last month and I should see myself get back in shape. Treadmills are a great way to do this. Yes, they serve both cardiovascular fitness and fat loss goals beautifully. So, if the weather is intolerably cold or you have snow in your part of the country, a home or gym treadmill is a perfect treat for yourself post-partying.
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December 12, 2008
Cardiovascular Fitness – The Core Of All Fitness Regimes
Most of us are already aware that cardiovascular fitness is a specific and crucial form of muscular endurance. Just as you train the other muscles of your body for conditioning (by lifting weights and providing resistance), heart, lung and vascular muscles also need conditioning. An efficient cardiovascular (aka cardio) system delivers oxygen (and also blood and nutrients) to the working muscles so that prolonged physical work is sustainable. This in turn is dependent on factors such as heart rate, stroke volume, maximal oxygen consumption (VO2) etc. (more…)
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December 10, 2008
What Do You Do When Treadmill Running Injuries Strike? (Continued)
Hi again. I had written about the possible/potential downsides of any running/jogging workout – injuries being one of them. I thought it was necessary for me to address what could be done towards treating them. The best option is always to consult your doctor. However, it is important to know what you are dealing with and what can be done by you if the doctor is not available immediately. (more…)
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December 8, 2008
What Do You Do When Treadmill Running Injuries Strike?
Today I want us to look at what we can do when we fall victim to some treadmill running injuries.
1. Ankle Sprain: If your footing on the treadmill belt is wrong, it is possible to twist it inwards when the speed is set to high. It can damage the outward ligaments. Consult your doctor as soon as this happens. Ligament tear, if severe can be very painful (sometimes more painful than a fracture). If you cannot see your doc immediately, follow the RICE method (Rest, Ice pack, Compression/Support Bandage and Elevation) in the meanwhile. Use the first opportunity you get to consult the doctor. (more…)
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December 6, 2008
Injury Prevention For The Treadmill Runner
In which ways, do you think, running enthusiasts are most likely to hurt themselves? Yes, you got that right.
a. Not bothering to get a physical.
b. Not doing a warm-up and stretching exercise
c. Wrong shoes.
d. Wrong footing (technique)
e. Bad body posture
f. Doing too much too soon
g. Not varying the exercise routine (more…)
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