Everybody has a different body. That means that we may have different prescriptions for correct running posture and style. Runners should find the best style for their own running comfort.
Stand Up Straight
You will find that a good, erect posture is most efficient for running. This style will keep your force of gravity perpendicular to the ground. You can check yourself by looking in your reflection as you run past the front windows of the stores on your route. When done properly, you will feel like your head, torso and hips are all moving together as one unit.
Stay Low
To reduce impact to the knees and improve your speed, it is best to keep your feet low to the ground. This also keeps your “RPM’s” speedier.
Relax!
Keeping your muscles relaxed (not tense), you can reduce the stress on your body. You will also be conserving energy.
Pay It Forward
Focus your motion forward. Hips, shoulders, arms and legs should all be pointing straight ahead. Make sure not to let the arms stray.
Step Lightly
Make sure to keep your steps light. Don’t allow your legs and feet to pound the pavement. This will cause undue stress on the joints. Use the ankles to flick the legs forward and not overuse the hamstrings and other major muscles.
Breathe Deeply
Keep your breathing focused on the belly, the way a baby breathes. Keep your breaths out of the chest while keeping the chest forward and better aligned for optimal breathing.
Come in to BOOTCAMP 619 and join us for one of our challenging workouts. By joining a group, you can exchange ideas and compare them with what works best for your body!
Even the youngest, healthiest runner can encounter some complications that can occur from training in certain extreme conditions. As we mentioned in the previous article, heat can provide a number of challenges to the runner, particularly if their body is not accustomed to these temperatures.
There are certain warning signs that one should look for to avoid problems caused by what is commonly called “heat disease.” In the most extreme cases, it has even resulted in death.
Heat disease is typified by an intense heat buildup in the head, resulting in a headache and general overheating of the entire body. It can cause confusion, loss of concentration and loss of muscle control.
It is followed often by intense sweating and the cessation of sweating, resulting in clammy skin and heavy breathing. Vomiting and faintness can occur.
True heat disease is not merely caused by overtraining or high temperatures. It is often a result of lack of sleep, infection, overweight, certain prescription and non-prescription medications or dehydration.
Dehydration is not only caused by insufficient water intake, but also by alcohol and caffeine. Medications for diarrhea and antihistamines are common medications that can contribute to heat disease.
Drinking water will help, but take care to avoid water intoxication. Though very rare, hyponatremia, or the excessive and sudden consumption of too much water can also cause serious medical problems and, though rare, is a condition all marathoners should be aware of. The symptoms are swelling of the significant hands and feet, nausea, repetitive diarrhea, confusion and disorientation and muscle cramping. Avoid it by drinking water in six ounce doses only every 25 minutes and don’t drink more if you hear a sloshing sound in your stomach.
Running is an enjoyable hobby that is good for your health. By being aware of the potential pitfalls, you can ensure to continue to get pleasure and benefit from this great pastime. Come join us for one of our BOOTCAMP 619 running activities and experience our team spirit!
“Aerobic” and “Anaerobic” are two words often thrown around when talking about exercise. If you are new to fitness or even just like working out at the gym, it is important to know the difference in these words and how it applies to the exercises you are doing.
Aerobic literally means “in the presence of oxygen” and signifies the point at which you exercise that is still within your comfortable level. Aerobic exercise is achieved when you are performing at a pace, weight or distance that your body is accustomed to through recent training sessions. There is enough oxygen present in the blood to dispose of waste products. Many people associate this level with “fat burning.”
Anaerobic exercise is achieved when the body is pushed beyond its level or comfort. Muscles are challenged above levels of recent training. For a limited time, the muscle frees oxygen that is present in its tissue and waste products are produced that will cause the muscle to become tight and sore.
While aerobic exercise is necessary for health, anaerobic exercise is not, but does give significant benefits in gaining speed, muscle size or strength. Therefore, anaerobic exercise is always necessary for fitness and athletics, which those who have fat burning as their goal may benefit more from increased aerobic exercise.
BOOTCAMP 619 provides a healthy and beneficial balance of both aerobic and anaerobic exercise that helps clients to achieve both fat burning and aesthetic goals, leading to a happier, healthier body and life.
Most people are familiar with the basic concept of fitness improvement. If you want your muscles to grow stronger, bigger or faster, you need to make sure they are challenged. Stress on the muscles will trigger growth by making small tears in the muscle fiber which is repaired, resulting in muscle growth.
Over training a muscle will actually hinder its growth. In weight training, we usually only work out a muscle group once during a weekly cycle to allow time for recovery. The same concept is true for running.
A hard run should always be followed by few “easy days.” This does not mean that you should stop running, but that you should perform runs in which the pace or distance is decreased. In addition, a proper running program should include “easy weeks” where one goes at this reduced pace or distance every third week or so.
A program that does not include rest periods puts the runner at risk of injury. Trying to consistently increase mileage, running too fast or not getting enough rest can put a quick halt to your running goals.
Come in and talk to fitness professional, Chris Keith, for input regarding your fitness goals. Chris can help you set up a plan that will meet your personal needs and avoid injury.
Many people think of running as a solitary sport – the lonely runner out on the road pounding the pavement with just his thoughts to keep him company. Maybe that is what is stopping some from giving running a chance. That doesn’t have to be the case.
Though it may not always be a marathon day, where you are surrounded by people of the same interest, it doesn’t have to be a lonely sport either. Running can be a group activity or even one to do with a spouse, friend or running partner. If you are tired of being alone on the running path or even if you are hesitating to get started just because you don’t want to be solitary, try encouraging someone to go out for a run or a jog with you.
When recruiting a new running partner, there are a few things to keep in mine.Wait until your potential running partner shows interest in your activity to approach them. You don’t have to wait until they ask for an invitation; a simple comment showing interest will suffice. However, by extending an invitation to early, you may scare them off.
To peak there interest, tell them a little about the great experiences you have been having through running. A short talk about the fitness benefits you have been seeing or the friends you have made or even an outing to see a running even or marathon together may do.
Show a personal interest in your friend’s fitness goals. Offer them some of your experiences about how running may help them accomplish their goals. Don’t be a doomsayer. Never condemn or tell them about the health risks of not immediately starting a running program. That can be a big turn-off for most people.
While you should tell them some of the benefits you have seen from running, don’t promise them the world. You could be setting them up for becoming discouraged when they don’t see their results immediately.
Keep the experience positive and don’t expose your friend to something they are not ready for. If you are no longer a beginner, remember how it felt when you first started. Make sure to be encouraging and help your friend meet their goals.
At BOOTCAMP 619 we thrive on the spirit of cooperation and work as a team to meet our fitness goals. Come in and join us for a workout and experience this kind of challenge for yourself.
Back pain is a chronic complaint of many people. This is often caused by stress on a weakened muscle system. It can be caused by trauma, injury or postural stress. Pain is often felt even two or three days after an injury or trauma occurs, making it difficult to pinpoint the cause or react to it in time. Exercising the area can be a great way to avoid future injury.
Stretching is an important way to relieve the pain that you may be feeling.
Trunk movement is a combination of the use of the lumbar and thoratic spin. It is a complex combination of movement at each vertebra of the spine. When stretching, it is important to concentrate of the large muscles of the truck but this will also cause a benefit in the smaller muscles too.
To stretch the back extensors, sit in a chair and keep your upper back straight. Hold a folded towel behind your lower back and hold it at the sides with each hand. Bend from your hips, keeping the upper back still straight and use the towel to provide resistance between the arms and back.
For the trunk rotators, sit in a chair with your back straight. Twist to the right as far as you can comfortably and grab the back of the chair to hold yourself in place. Repeat on the opposite side.
The latissimus dorsi, or lats, are found on the sides of the back. To stretch them, sit in a chair and raise your right arm to a position bent at a 90 degree angle behind your head. Keep your back and neck lengthened and reach over with your left hand to pull the right elbow gently toward the left shoulder. Make sure to feel this stretch in the lats and not just in your triceps. Repeat on the other side.
If you are experiencing back pain or chronic back injury, you may benefit from strengthening the affected muscles. Come join us at BOOTCAMP 619 to see how a good exercise routine can benefit you.
As you may imagine, the neck and shoulder area is an intricate system of muscles that not only works to move the head, but also aids in the movement of the arms and areas of the torso. Almost everyone has excess tension in these muscles not only from athletics, but primarily from environmental issues – we spend much of our lives sitting at our desks, in cars or in chairs that are not well designed to support our bodies. It is here that these muscles can compensate and create tension and a potential for pain and limited movement.
The neck and upper shoulders are made up of a few muscle groups. The trapezius muscles are shoulder muscles at the rear and upper base of the neck. They help to elevate the shoulders and give forward and side movement to the head and neck.
The scalenes are three muscles which run up the neck along the spine. They assist in neck movement, as well as rib elevation for proper breathing.
The scapula are the muscles along the side of the neck that aid in neck and shoulder movement and the turning of the head.
An imbalance in any of these muscles can result in limited movement, pain and headaches.
To stretch the trapezius muscles, lie on your back. Keep your neck lengthened and turn your head to the right as much as is comfortable. Tuck in your chin and pull your left shoulder toward your feet. Put your left arm under your body to hold down the left shoulder and wrap your right arm around your head so that your right fingers are holding the base of your skull. Try to bring the left shoulder and back of the neck toward each other. Repeat with the opposite side.
For the scalene muscles, lie on your back and pull your left shoulder away from your each. Hold it in place by placing your left arm under your body. Keep your face pointing toward the ceiling and laterally flex your neck to bring your right ear close to your right shoulder comfortably. With your right arm up around your head, use your fingers to hold just above your left ear and bring it toward your left shoulder.
To stretch the scapula, sit in a chair with your spine extended. Drop your head toward your chest and turn your chin to the right at a 45 degree angle. Use your right had to hold the top of your head and pull until you feel a stretch on the left side of your neck.
When stretching the neck muscles, make sure you never feel pain. Also, if you have had an injury, it is imperative to seek the help of a professional.
If you are experiencing this kind of tension, BOOTCAMP 619 is a great stress reliever. Come join us for the most intense stress-relieving workout of your life. You are worth it!
There is no doubt that a low carbohydrate diet focused on foods with a low glycemic index is great for fat burning. By focusing on lean proteins and staying away from obvious carbs, many people can find fat burning success. However, some do not. The problem is often not the foods that they “are” choosing, but the foods that they are not! There are a few potential pitfalls to your low carb diet, and one of the main ones is fatigue and loss of muscle strength.
However, all is not lost. A low carb diet is very successful when you do it right. Here are a few tips to avoid some of the potential pitfalls.
Eat Healthy Fats
A healthy fat can be a sustaining source of energy for the body. It can provide the extra kick you need to get in a good workout after a long day at the job. If you choose your fats wisely, they can have many positive effects on the body. Fish Oils (Salmon, Tuna and other Marine Oils): These can reduce the risk of CHD and also maintain good mental and visual function. Salad Oils: Olive oil, grape seed oil and walnut oil and all, healthy delicious options. They can also help maintain good heart health. Walnuts and Flax: Also great for heart health. Flax seed can reduce your bad cholesterol. Almonds and Walnuts: May reduce cell damage, improve heart health and boost your immune system
Focus on the Right Food Choices
In a recent article, I mentioned that a lack of potassium can result in fatigue and loss of strength. However, many of the obvious potassium rich foods, such as bananas and potatoes, are not good for your fat burning plan. When maintaining a low carb diet, make sure that you are getting lean protein, fiber and low glycemic carbs from sources like fish (ahi, yellowtail, salmon), spinach and sweet potatoes. Without this key element in your diet, you will find your energy levels plummeting, as well as a risk for muscle damage, injury and pain. Since “low carbs” doesn’t mean “no carbs” choose the ones you do eat very wisely. Make sure that they are nutrient dense, low gylcemic index carbohydrates like sweet potatoes, wheat bran and oatmeal. Green tea
Tea does not just taste good; it has a lot of amazing properties, including a natural stimulant. It also helps prevent cancer; EGCG, an antioxidant in tea, inhibits the growth of new cancer cells and is also thought to kill some existing ones. It lowers bad cholesterol and stops formation of blood clots which can lead to stroke or heart attack, as well as reduces high blood pressure. It lowers blood sugar and helps prevent type two diabetes, destroys free radicals that cause aging, and boosts immune system function. Its antibacterial and antiviral properties can aid in recovery from colds and flu.
For more information on fitness and nutrition, pay a visit to our fully-equipped BOOTCAMP 619 studio anytime.
I have been surprised and happy to see the number of people in the gyms lately! The holidays can often bring on the fitness doldrums. The message seems to be getting through to people this year, so don't miss out!
What comes to mind when you think of turkey, cranberries and sweet potatoes?The holidays? A meal that usually consists of most people’s entire week’s caloric intake? Maybe.How about some foods that are actually on Chris Keith’s awesome foods list?
It’s true.
These are some of the healthiest foods you can eat. The problem with holiday dinners is not in the main ingredients, but in the way we prepare them. If you are careful on how you prepare your holiday dinner, it doesn’t need to get in the way of your fat-burning goals.
Turkey
If you are looking for a lean cut of meat, turkey is hard to beat. A three-ounce serving of skinless white meat contains 25 grams of protein, barely three grams of fat, and less than one gram of saturated fat. Turkey is also a good source of arginine. As with other amino acids, the body uses this one to make new protein. Arginine is also the raw material for making nitric oxide, a substance that relaxes and opens arteries. Whether foods rich in arginine help keep arteries open has prompted both research and debate.
Do eat white mean turkey.
Don’t eat the dark meat or skin. They have the bad fats and unnecessary calories.
Cranberries
Cranberries are packed with dozens of different antioxidants. Cranberries have properties that neutralize unstable molecules that can damage DNA, proteins, cell membranes, and cellular machinery.
Do make your own cranberry sauce with orange juice or zest (and a little honey if necessary) to keep sugar intake down.
Don’t eat the canned stuff!
Sweet potatoes
These orange colored un-potatoes are related to the morning glory, not the white potato and are an excellent source of vitamin A, beta carotene, vitamin C, potassium, and fiber. They have a low-glycemic index and are on my list of good carbs.
Do eat them in moderation.
Don’t use a sweetener. They are naturally sweet so enjoy their real flavor!
Don’t be one of those people crowding into the gym after New Year’s to shed all the extra holiday pounds. Many of the foods that grace a Thanksgiving table are healthy on their own but they are dragged down by the company they keep. Brown sugar, butter, and marshmallows destroy the natural goodness of sweet potatoes. The benefits of pumpkin and pecans are overwhelmed when these foods are baked into pies with cream, eggs, butter, and sugar. It doesn’t have to be that way. Don’t get stuck on the “traditional” ideas for holiday dinners – they really don’t bear much resemblance to the original meal anyway – try looking up healthier recipes that everyone can enjoy and start the new year out ahead of the pack.
Don't wait until the New Year to start your fitness plan! Come into BOOTCAMP 619 now and get a jump on the rest! Look great in that new outfit for NYE 2009!
“I started working out with Chris Keith after not working out for many years. I was 53 and tired of my weight, health, and low energy. I was fed up with buying larger pant sizes. I am proud of my 40 lb. weight loss in just over three months and happy with my energy. I feel better than when I was 30! I have changed my life but wouldn’t have been able to without the help and sincere dedication of my traine, Chris Keith. I thank him for adding years to my life and a new outlook. I enjoy looking in the mirror now at my new smaller size clothes. I love who I have become. I have more muscle now than ever at 54!”
Everybody has a different body. That means that we may have different prescriptions for correct running posture and style. Runners should find the best style for their own running comfort.
