Universal Fitness

An article in Runners World.com and New York Times.com reports that dynamic stretching exercises prior to activity helps to increase performance and reduce injury. Check out the articles for video demos and written instructions: http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?_r=0 http://www.runnersworld.com/stretching/dynamic-routine

Ever try active isolation exercises?  Check out some examples in the following article: http://www.runnersworld.com/injury-treatment/active-isolated-stretching-exercises?page=single

Interesting article posted on the New York Times website:  Get that playlist ready for your next workout to help increase your jogging/running pace. I wonder if the same would apply to the working environment? Utilizing high tempo music to increase productivity? http://well.blogs.nytimes.com/2013/02/06/getting-into-your-exercise-groove/?ref=health

Sunday January 20th Today, I switched my workout up a little and went into a gym for weight training. Pre workout warm-up: Elliptical: 30 minutes altering incline and speed Stretching Routine: 5 minutes lower body / core stretches After my initial warm-up I performed 1 set and 10-12 reps of moderate weight for the exercises below. I did this to help avoid excessive muscle soreness / pain and to focus on muscle fiber recruitment for strength. I also monitored my rest between exercises to be between 30 seconds to a minute to add a cardiovascular component. (my enjoyment) Warm-up: Pull-ups:  Dips:  Workout: Bench Press:  Lat Pull-down:  Shoulder Press:  Bicep Curl: Tricep Press: Cooldown: Dips: Push Ups: (to failure) My goal for this workout was to avoid injury and unnecessary  / excessive  muscle   soreness or pain. Both goals were accomplished. I don't believe that exercise should be associated with pain.  Pain is a sig...

Monday January 14th 1 mile jog on the downhill route.  Today ran about 1 mile or so on the downhill path. Did 2 intervals of backward jogging uphill.  Check out this video for downhill running technique:

Saturday January 11   Hill/Jog/Stair workout.  Felt kind of sluggish today.  Completed 2 sets of push-ups to failure and 1 set of ab crunches on a park bench.

The  ACSM recommends  30 minutes of moderate intensity exercise for 5 days per week; or, 20 minutes of more vigorous intensity exercise for 3 days per week. How do I measure whether my activity is moderate intensity exercise vs. vigorous intensity exercise?  Maintain intensity via Target Heart Rate Zone. Moderate Intensity: 50-70% of Max Heart Rate  [(220- age)X.50] - [(220-ageX.70] Ex. 40 year old: 220-40 = 180X.5 = 90; 180X.7 = 126 Target Heart Rate Zone for Moderate intensity = 90-126 beats per minute. Vigorous Intensity:  70-85% of Max Heart Rate  [(220- age)X.70] - [(220-ageX.85] Ex. 40 year old: 220-40 = 180X.7 = 126; 180X.85 = 153 Target Heart Rate Zone for Vigorous intensity = 126-153 beats per minute Another thing to remember in your exercise program is calories! (1 lb of fat = 3500 calories). The  exrx.net  website reports that the ACSM recommendation for caloric expenditure from exercise is 1000 calories per week. That equals about...