http://www.foothillsrehab.com/blog Foothills Sports Medicine and Physical Therapy News Mon, 24 Jan 2011 15:43:15 +0000 hourly 1 http://wordpress.org/?v=3.3.2 http://www.foothillsrehab.com/blog/?p=41&cpage=1#comment-2353 Chad Mon, 24 Jan 2011 15:43:15 +0000 http://www.foothillsrehab.com/blog/?p=41#comment-2353 Thanks, great post. I enjoyed reading this. Thanks, great post. I enjoyed reading this.

]]> http://www.foothillsrehab.com/blog/?p=74&cpage=1#comment-73 admin Thu, 29 Jul 2010 22:02:08 +0000 http://www.foothillsrehab.com/blog/?p=74#comment-73 (from Jan Howard) Over the course of marathon training, we try not to put too much emphasis on weight loss, burning fat, or burning the most calories. The goal of HR training in a marathon or half marathon program is to build one's aerobic capacity enough to be able to tolerate the rigors of running a full marathon or half marathon, while avoiding overtraining or injury. For that reason, the bulk of the training program, especially for beginning marathoners, is done at an aerobic effort. Intensity is added later in the program in order to build speed, improve lactate tolerance, strengthen, and prepare the body for a race effort. Throughout all phases of training, the body utilizes multiple sources for fuel -- carbohydrates, fat, and protein. Coincidentally, the primary sources for fueling the aerobic system are carbs and fats, adding another advantage to aerobic training. However, at higher intensities, more calories are expended for equal amounts of time -- also an advantage. Again, the goal of HR training within the context of the marathon and half marathon program is not weight loss, even though it is often a natural consequence. I continually stress to my runners that one of the most important things they need to do is properly fuel their training with high quality, complex carbohydrates, healthy fats, and lean protein. Marathon training is NEVER a time to cut calories or worry about weight loss. If someone is running just for general fitness and/or weight loss, the best training program is one that incorporates a combination of easy/aerobic efforts, higher intensity running, as well as comprehensive, functional strengthening. As mentioned before, the combo of easy efforts and higher intensity efforts allows for the opportunity to burn fat, as well as increase calorie burning. Strengthening adds muscle, which aside from obvious benefits, burns more fat. For weight loss, of course a healthy diet is a crucial component as well, and a consultation with a registered dietician is always a good option. Regardless of who the athlete is, a well-rounded approach is always the best! (from Jan Howard)
Over the course of marathon training, we try not to put too much emphasis on weight loss, burning fat, or burning the most calories. The goal of HR training in a marathon or half marathon program is to build one’s aerobic capacity enough to be able to tolerate the rigors of running a full marathon or half marathon, while avoiding overtraining or injury. For that reason, the bulk of the training program, especially for beginning marathoners, is done at an aerobic effort. Intensity is added later in the program in order to build speed, improve lactate tolerance, strengthen, and prepare the body for a race effort. Throughout all phases of training, the body utilizes multiple sources for fuel — carbohydrates, fat, and protein. Coincidentally, the primary sources for fueling the aerobic system are carbs and fats, adding another advantage to aerobic training. However, at higher intensities, more calories are expended for equal amounts of time — also an advantage.
Again, the goal of HR training within the context of the marathon and half marathon program is not weight loss, even though it is often a natural consequence. I continually stress to my runners that one of the most important things they need to do is properly fuel their training with high quality, complex carbohydrates, healthy fats, and lean protein. Marathon training is NEVER a time to cut calories or worry about weight loss.
If someone is running just for general fitness and/or weight loss, the best training program is one that incorporates a combination of easy/aerobic efforts, higher intensity running, as well as comprehensive, functional strengthening. As mentioned before, the combo of easy efforts and higher intensity efforts allows for the opportunity to burn fat, as well as increase calorie burning. Strengthening adds muscle, which aside from obvious benefits, burns more fat. For weight loss, of course a healthy diet is a crucial component as well, and a consultation with a registered dietician is always a good option.
Regardless of who the athlete is, a well-rounded approach is always the best!

]]> http://www.foothillsrehab.com/blog/?p=74&cpage=1#comment-72 Becky Macgregor Thu, 29 Jul 2010 21:57:55 +0000 http://www.foothillsrehab.com/blog/?p=74#comment-72 Hey Jan, so if a person knows their heart rates zones, they can tell if they are overtraining, getting sick, etc. by monitoring the numbers-- But what about those people who want to 'burn the most calories' or 'lose fat' 'burn fat' ect. How can they use their HR zones appropriately for weight loss? Hey Jan, so if a person knows their heart rates zones, they can tell if they are overtraining, getting sick, etc. by monitoring the numbers– But what about those people who want to ‘burn the most calories’ or ‘lose fat’ ‘burn fat’ ect. How can they use their HR zones appropriately for weight loss?

]]> http://www.foothillsrehab.com/blog/?p=74&cpage=1#comment-71 admin Thu, 29 Jul 2010 21:56:03 +0000 http://www.foothillsrehab.com/blog/?p=74#comment-71 (From Jan Howard) That is one of the great things about HR training. Once an individual has their own specific training zones, they don't have to worry so much about perceived exertion and whether or not they are training at the right intensity. For example, each person is set up with an aerobic zone, in which the bulk of their running is done (especially during the base building phase, early in the program). As long as the individual is disciplined in using the zone(s) and adjusts their pace to stay in their designated zone, the risk of overtraining is significantly decreased. That is because training at the lower intensity allows for greater recovery, improved aerobic fitness, and an improved ability of the body to shuttle lactate. Because HR can be affected by SO many variables, such as illness, fatigue, and environment (think summer in Phoenix), using the HR zones while training virtually eliminates the guessing game. If someone is ill (or even in the early stages without realizing it), the body will respond with increased HR. As long as adjustments are made to the pace, allowing the individual to continue to train the aerobic energy systems, they don't risk "overdoing it." That's not to say that overtraining syndrome does not occur in those using HR training. But, the best way to identify the onset of even mild overtraining is by continual monitoring of HR while training, and even at rest. That way, adjustments can be made accordingly. Perhaps the hardest part about the HR training is the discipline it requires, especially under less than perfect training conditions. But the hard work and discipline pay off BIG dividends in the end. (From Jan Howard)
That is one of the great things about HR training. Once an individual has their own specific training zones, they don’t have to worry so much about perceived exertion and whether or not they are training at the right intensity. For example, each person is set up with an aerobic zone, in which the bulk of their running is done (especially during the base building phase, early in the program). As long as the individual is disciplined in using the zone(s) and adjusts their pace to stay in their designated zone, the risk of overtraining is significantly decreased. That is because training at the lower intensity allows for greater recovery, improved aerobic fitness, and an improved ability of the body to shuttle lactate. Because HR can be affected by SO many variables, such as illness, fatigue, and environment (think summer in Phoenix), using the HR zones while training virtually eliminates the guessing game. If someone is ill (or even in the early stages without realizing it), the body will respond with increased HR. As long as adjustments are made to the pace, allowing the individual to continue to train the aerobic energy systems, they don’t risk “overdoing it.” That’s not to say that overtraining syndrome does not occur in those using HR training. But, the best way to identify the onset of even mild overtraining is by continual monitoring of HR while training, and even at rest. That way, adjustments can be made accordingly. Perhaps the hardest part about the HR training is the discipline it requires, especially under less than perfect training conditions. But the hard work and discipline pay off BIG dividends in the end.

]]> http://www.foothillsrehab.com/blog/?p=74&cpage=1#comment-70 Becky Macgregor Thu, 29 Jul 2010 21:41:46 +0000 http://www.foothillsrehab.com/blog/?p=74#comment-70 That is so cool;). So, once someone gets their numbers, how do they use or understand perceived exertion with their HR numbers in terms of overtraining, fatigue, sickness, etc? That is so cool;). So, once someone gets their numbers, how do they use or understand perceived exertion with their HR numbers in terms of overtraining, fatigue, sickness, etc?

]]> http://www.foothillsrehab.com/blog/?p=74&cpage=1#comment-69 admin Thu, 29 Jul 2010 21:39:25 +0000 http://www.foothillsrehab.com/blog/?p=74#comment-69 (from Jan Howard) I actually use both! When setting a runner up with training zones, I take into account not only their race finish time, but their max heart rate achieved during the race, which usually occurs at the finish. An all-out effort, such as a 5k, is a pretty accurate measurement of true max HR, and it typically works out to be higher than the 220-age formula (or VO2 max test). Using both of those variables provides not only the heart rate zones needed for training and racing, but also projected training paces and race finish times. For runners with no racing experience, I can develop some basic heart rate guidelines until they are able to participate in a 5k during their training. Then I use the 5k results to develop more accurate & fine-tuned zones. As running fitness improves throughout the season, and individuals participate in more races, I adjust HR guidelines accordingly, to make sure they are maximizing their training! (from Jan Howard)
I actually use both! When setting a runner up with training zones, I take into account not only their race finish time, but their max heart rate achieved during the race, which usually occurs at the finish. An all-out effort, such as a 5k, is a pretty accurate measurement of true max HR, and it typically works out to be higher than the 220-age formula (or VO2 max test). Using both of those variables provides not only the heart rate zones needed for training and racing, but also projected training paces and race finish times. For runners with no racing experience, I can develop some basic heart rate guidelines until they are able to participate in a 5k during their training. Then I use the 5k results to develop more accurate & fine-tuned zones. As running fitness improves throughout the season, and individuals participate in more races, I adjust HR guidelines accordingly, to make sure they are maximizing their training!

]]> http://www.foothillsrehab.com/blog/?p=74&cpage=1#comment-68 Becky MacGregor Thu, 29 Jul 2010 21:37:16 +0000 http://www.foothillsrehab.com/blog/?p=74#comment-68 So you use a race finish time not a heart rate reading from the race? How does that work? So you use a race finish time not a heart rate reading from the race? How does that work?

]]> http://www.foothillsrehab.com/blog/?p=41&cpage=1#comment-67 Rolando Beeck Thu, 29 Jul 2010 17:34:13 +0000 http://www.foothillsrehab.com/blog/?p=41#comment-67 Excellent stuff. Excellent stuff.

]]> http://www.foothillsrehab.com/blog/?p=6&cpage=1#comment-62 Nathalie Ascensio Tue, 27 Jul 2010 22:27:05 +0000 http://www.foothillsrehab.com/blog/?p=6#comment-62 Hey, great site, I have personal experience with keloid scars and it is great to see people discussing the best ways to minimise their effects on your life. Hey, great site, I have personal experience with keloid scars and it is great to see people discussing the best ways to minimise their effects on your life.

]]> http://www.foothillsrehab.com/blog/?p=90&cpage=1#comment-61 Paul Skidmore Tue, 27 Jul 2010 17:59:32 +0000 http://www.foothillsrehab.com/blog/?p=90#comment-61 The Chek Institute is worldly renown for their education in a holistic style of training. As a trainer who follows all of the principles taught by the Chek Institute, I believe that anyone can reach their goals with a well designed exercise routine and nutritional insight. For more information on the principals taught by Paul Chek, check out The Chek Institute website at www.chekinstitute.com The Chek Institute is worldly renown for their education in a holistic style of training. As a trainer who follows all of the principles taught by the Chek Institute, I believe that anyone can reach their goals with a well designed exercise routine and nutritional insight. For more information on the principals taught by Paul Chek, check out The Chek Institute website at http://www.chekinstitute.com

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