Running in the Heat

If you are just starting out on your new running habit, it will be summer before you know it and you will be in full swing with your new running addiction. San Diego summers can be hot and you may need to figure out how to deal with these new temperatures.

Running in the heat can sometimes take special care to ensure that you don’t overheat too early and lose your momentum for a good run.

When the temperature is over 55 degrees, as it usually is most of the year here in our beautiful city, you’re going to run more slowly than you may in colder climates. You may also feel worse as you get hotter. It is when the temperature rises above 65 degrees that runners start to feel more difficulty. The good news is that this gives you a few more months of cooler temperatures to become a more adept runner before summer.

There are plenty of good ways to beat the heat.

Slow Down: When you are feeling overheated, slow down your pace. This will conserve your resources to continue a longer run.

Lighter Clothing: Don’t wear cotton. Sweat will soak into cotton and cause it to cling uncomfortably. Materials such as polypro or coolmax will wick sweat away and keep you cooler.

No Hats: Most of the body’s heat is passed out through the head. Wearing a hat will keep your body heat retained and make you feel warmer. Try pouring water over your head and polypro tank top to keep cooler.

Cold Water: Drinking cold water while running will help keep down your body temperature from the inside out.

Take a Dip: Since we live right on the ocean, use it as a resource for a pleasant run. Wear shoes that can be slipped off easily for a quick dip in the ocean every mile or two.

By trying these strategies, you will be able to build up your endurance and run longer without over-heating. Come join us at BOOTCAMP 619 to learn and trade strategies with your instructors and members. BOOTCAMP 619 provides a wide variety of fitness activities, including running, martial arts and functional exercise to build your endurance and have fun while getting in the best shape of your life.

Stretching Variety!

There are actually a lot of different ways to stretch your muscles. By adding some variety into your stretching routine, you may be able to spice it up enough to keep it interesting and find it a more vital part of your work out.

Stretching can be divided up into a few broad categories such as passive or active. It can also be divided into the categories of ballistic and static stretching.

Ballistic Stretching
This type of stretching is done using rapid, bouncing movements. These force the target muscles to elongate. Many people do not recommend this type of stretching due to the shortening effect it may end up having on the muscle as compared to a static stretch.

Static Stretching
When performing a static stretch, the muscle is lengthened though slow movement and then held in a comfortable range for up to half a minute. As the position is held, the “stretching feeling” reduces and the athlete can move into a deeper position and hold again. This type of stretch can be done either actively or passively.

Passive Stretching
Also known as “buddy stretching,” the stretcher engages a partner to move the limb into the stretching position. This can be either with a ballistic or static type of stretch. This type is often used to increase the extreme ranges of motion. However, if done carelessly, passive stretching can put one at the risk of injury because the person engaging the stretch is not the one feeling the sensation. Communication is key.

Active Stretching
Active stretching is when the stretcher does the work of moving the limb into the stretching position. Active, static stretching is the most familiar type of stretching seen in gyms today. There is also a combination of active and “buddy stretching” known as active-assisted stretching where the partner held to add resistance to the range of motion.

At

BOOTCAMP 619 we always make sure to encourage a good stretch before and after our workouts. It is a great social environment which motivates you. Come in and find a partner to help you stretch before the workout of a lifetime!

Is Stretching Really Necessary?

There is a general consensus that stretching is a necessary part of your daily routine. It is particularly important if you are involved in exercise. The best exercise plan includes a warm up, stretching, exercise, further stretching and a cool down period. Stretching is important to stimulate an awareness of your body and well as provide proper blood flow.

Stretching is more effective if you have already warmed up the body. As we mentioned in a previous article, there are several ways to warm up prior to exercise, including body a physical raise in environmental temperature or light callisthenic exercise. As the muscle warms up it becomes more pliable, giving you better flexibility to the stretch.

By stretching your muscle to its optimum length prior to exercise you can allow the muscle to develop the most power as you work it. Stretching after your exercise routine while they are still warm will bring them back to their optimum resting length, which may have contracted and shortened during exercise.

If you do not have the time to invest in a pre- and post-routine stretch, it is recommendable to give priority to your post-work out stretch over the pre-work out stretch. However, in this case, make sure you have a proper warm up period.

One word of caution regarding stretching is to make sure you don’t over-do it during your post-work out stretch. The muscles are very warm and pliable and you can be at risk of overstretching the muscle. Awareness is key.

A proper stretch does not need to hurt. It is a common misconception that one needs to “feel the burn” to be stretching properly. If a stretch hurts, the body’s natural response is to tense up. This can lead to possible injury.

Make sure that a proper stretching routine is adding to your work out and that you don’t feel that it is just taking time away from your real exercise. Flexibility is key to having a healthy body and by not stretching you may be limiting your performance and not getting as much out of your workout as you could.

Come in and enjoy a workout at BOOTCAMP 619 in the New Year. We are always ready for someone up to a challenge!

The Effects of Alcohol on Fat Burning

The story happens all too often. Now that you are working on your body and seeing results, you want to put on that sexy new dress or well fitted shirt hit the town at night and show it off a little. Sounds like fun.

But a word of caution. A few cocktails can be a big stumbling block on your fat-burning plan if you’re not careful.

In addition to the obvious effects of alcohol on the body, it can also get in the way of your diet and exercise goals. Aside from the empty calories and fatigue brought on by a night of drinking too much, it can also have many negative affects on your metabolism and vitamin absorption.

There is a strong relationship between alcohol intake, waist size and waist to hip ratio. Many studies show a high correlation particularly between abdominal fat and hard liquor.Abdominal fat accumulation is not “unattractive” but can also be related to many serious health risks. It increases the risk for cardiovascular disease, high blood pressure and elevated insulin levels.

Hormone levels may also be involved because high alcohol intake has also been shown to decrease blood testosterone in men, which can lead to fat accumulation.

Some of the negative effects of alcohol on your dietary plan:

Decreased vitamin and mineral absorption

Decreased muscle building

Dehydration

Deprivation of Sleep

De-motivated Workout

Here are some good rules to apply:

Don’t’ drink if you are trying to lose fat. By decreasing your caloric intake, you may be able to “get by” but alcohol will cause you to lose many of the valuable nutrients you are trying to get.

If you are trying to maintain weight and a healthy lifestyle, make sure to drink in moderation, such as on weekends or only when you dine out.

If you decide to have a bottle of beer or glass of wine, make sure to count them in your daily calories.

People tend to eat and drink at the same time so don’t let your appetite get the best of you when you drink. Some studies also suggest that people tend to eat more fatty foods when they are drinking.

Though you may not be able to cut alcohol out of your life, just remember some of these tips and drink wisely when you are working toward your health and fitness goals!

For more information on living a healthy lifestyle and meeting your fat burning goals, come into BOOTCAMP 619 any time!

Ari R. Testimonial

BOOTCAMP 619 is THE BEST full body workout out there. Every day is a
challenge and that is what I love about it. The positive energy and
dedication of both Chris Keith and my fellow bootcampers is what keeps me coming back for more. I enjoy being around people that are serious and dedicated to health and fitness. Since starting BOOTCAMP 619 myeating habits have definitely improved, I have lost weight, gained strength and confidence. I even participate in the MRCD Boot Camp Challenge and thanks to Chris team BOOTCAMP 619 placed FIRST!!!

The Principles of Strength Training

The last entry reviewed the laws of strength training as explained by one of my favorite fitness experts, Tudor Bompa. Bompa also advised on a few more principals of strength training that are very helpful.

These are important guidelines to consider when beginning any strength training program.

Principle One: Vary your training

Any fitness program requires hours and hours of dedication. It is to slip into the same routine. Not only does monotony cause you to lose motivation, but it can also stymie your progress.

The best medicine for this is variety.

Choose different exercise for each body part instead of sticking to your favorites. This will be good for both your body and mind.

Vary the speed of contraction between slow, medium and fast.

Switch between free weights, machine weights and ioskinetics.

Principle Two: Observe individual differences

No two people are the same. This applies also to their fitness plans. Everyone has different genes and athletic backgrounds. Make sure to consider this, along with your body type, when making your fitness goals. Remember that advice from a seasoned athlete or someone of a different body type, though well-intentioned, may not be useful. If you have difficulty identifying your unique situation, seek the help of a fitness professional who is more familiar with these differences.

Principle Three: Employ step-type loading

According to Greek mythology, Milo of Croton, in his decision to become the strongest man in the world, began lifting a calf every day. As the calf grew, so did Milo’s strength. This could be recognized as “step-loading.”

A key to increasing strength though is to also follow increased training load with a period of “unloading” so that the body can adapt to the new, more intense stressors but regenerate itself.

Come by BOOTCAMP 619 and see our success stories for yourself!

MEAL 1 Oatmeal, Blueberries, Strawberries, Almond Milk. MEAL 2 Tilapia, Green Beans, Cranberry Bran Muffin. MEAL 3 Nectarine. Meal 4 High Fiber Cereal.