Friends and Fitness Enthusiasts,
Alright so June 15 was the day of the 10K that I was supposed to run. Instead, I went to an orthopedic surgeon who determined that I pulled a calf muscle. Thank goodness it wasn't anything too serious. Unfortunately, I am sitting on the bench for the next 5 weeks. Until I can hop up and down on my injured leg, I can't run.
It's definitely a bummer but it's not the end of the world. It's definitely better to sit out than to make it worse. In the meantime I'm focusing on spinning, yoga, and weight lifting; exercises that don't put pressure on my leg.
So where does this compression knee high come in? I asked the doctor about using a heating pad on my injury (I had my previous post on my mind) and he said that it won't really help my injury. Something better would be compression, the C in RICE. Enter sock! It actually feels rather nice and I can already feel my leg getting better.
Next time you see an older person wearing one of those beige knee highs (mine is black but still), think before you comment. It's helpful for keeping the blood moving for people with edema or injuries like yours truly!
In health,
Lauren
Showing posts with label rest. Show all posts
Showing posts with label rest. Show all posts
Wednesday, June 15, 2011
Thursday, April 21, 2011
275/365 On the Elliptical: HIIT and Burning Fat
Friends and Fitness Enthusiasts,
So part of my month long challenge for April includes increasing my cardio. I decided to run at least 3 mi on MWF and get on the elliptical for at least 30 min on TR. Since the elliptical is somehow boring to me compared to running, I decided to alternate between HIIT and high resistance, slow paced cardio. So here's the physiology behind both of those strategies.
HIIT (high-intensity interval training) - Choose 2 resistances, one that is intense and one for rest; I use Level 21 for my intense and 6 for my rest. You can choose to do 1:1 time ratios or 2:1 (you could do that intense:rest or rest:intense). The reason for HIIT's success is that according to ACSM you consume more oxygen (burn more calories) than slower, distance-training and therefore burn more calories throughout the day. This gets me sweating like mad. I have yet to wear my HR monitor when doing this but, when I figure out what my heart rate is at each intensity, I'll let you know.
High Resistance, Slow Paced Cardio - Though HIIT makes the 30 minutes go by quickly, I was getting bored with it and wanted to do something else. I decided to up my resistance level even if it meant me going slower; this isn't a bad thing, I just feel like people think I look silly because I'm going so slow (like other people's opinion matters to me, pshaw!). So, here I am on Level 8, trudging through what feels like mud and my heart rate is averaging at about 135BPM. Between 130-150BPM is about where 20-somethings like myself need to be for ideal fat burn. Fat is used as a fuel for lower intensity exercise because it takes longer for your cells to process. Since you don't need energy as quickly, your body says, "Okay fat, time to go...at your slow pace of course but we're going!"
So there you have it, the benefits of HIIT and high resistance, slow paced cardio. Hopefully these will find their way into your cardio routines.
In health,
Lauren
So part of my month long challenge for April includes increasing my cardio. I decided to run at least 3 mi on MWF and get on the elliptical for at least 30 min on TR. Since the elliptical is somehow boring to me compared to running, I decided to alternate between HIIT and high resistance, slow paced cardio. So here's the physiology behind both of those strategies.
HIIT (high-intensity interval training) - Choose 2 resistances, one that is intense and one for rest; I use Level 21 for my intense and 6 for my rest. You can choose to do 1:1 time ratios or 2:1 (you could do that intense:rest or rest:intense). The reason for HIIT's success is that according to ACSM you consume more oxygen (burn more calories) than slower, distance-training and therefore burn more calories throughout the day. This gets me sweating like mad. I have yet to wear my HR monitor when doing this but, when I figure out what my heart rate is at each intensity, I'll let you know.
High Resistance, Slow Paced Cardio - Though HIIT makes the 30 minutes go by quickly, I was getting bored with it and wanted to do something else. I decided to up my resistance level even if it meant me going slower; this isn't a bad thing, I just feel like people think I look silly because I'm going so slow (like other people's opinion matters to me, pshaw!). So, here I am on Level 8, trudging through what feels like mud and my heart rate is averaging at about 135BPM. Between 130-150BPM is about where 20-somethings like myself need to be for ideal fat burn. Fat is used as a fuel for lower intensity exercise because it takes longer for your cells to process. Since you don't need energy as quickly, your body says, "Okay fat, time to go...at your slow pace of course but we're going!"
So there you have it, the benefits of HIIT and high resistance, slow paced cardio. Hopefully these will find their way into your cardio routines.
In health,
Lauren
Sunday, February 20, 2011
215/365 Oatmeal for Happy Feet
Friends and Fitness Enthusiasts,
After a day of skiing, yoga, and running, my feet needed a little rest and relaxation. They were a little rough from all the activity, cold, and tight. I decided to create a mini spa day for myself to rest. As we know, rest is important if you're going to be a healthful person. What goes up, must come down.
Here's how to do it:
1. In a large basin that your feet can fit comfortably in, pour 1 c. oatmeal, 1/2 c. baking soda, and 1 chamomile tea bag.
2. Heat enough water to near boiling to fill the basin halfway.
3. Pour the hot water into the basin. Step your feet in when it's cool enough. Soak for as long as you can. When you're finished, pat your feet dry with a towel and put on some nice thick socks.
My feet (and whole self) felt wonderfully relaxed after this. Enjoy!
In health,
Lauren
After a day of skiing, yoga, and running, my feet needed a little rest and relaxation. They were a little rough from all the activity, cold, and tight. I decided to create a mini spa day for myself to rest. As we know, rest is important if you're going to be a healthful person. What goes up, must come down.
Here's how to do it:
1. In a large basin that your feet can fit comfortably in, pour 1 c. oatmeal, 1/2 c. baking soda, and 1 chamomile tea bag.
2. Heat enough water to near boiling to fill the basin halfway.
3. Pour the hot water into the basin. Step your feet in when it's cool enough. Soak for as long as you can. When you're finished, pat your feet dry with a towel and put on some nice thick socks.
My feet (and whole self) felt wonderfully relaxed after this. Enjoy!
In health,
Lauren
Saturday, November 13, 2010
116/365 The Temple Technique
Friends and Fitness Enthusiasts,
You've heard it before now hear it again: "Do you not know that your body is a temple of the Holy Spirit within you, whom you have from God, and that you are not your own?[...] glorify God in your body. (1 Cor 6:19-20)"
Whether you are religious like not, you can recognize this truthful phrase. Your body is a temple where your spirit, soul, intellect, and mind reside. Without your body, you have no vehicle through which you can express yourself. You have got to respect your body for it is the only one you have.
Here are ways that I believe you ought to respect your body, a temple:
1. Eat foods that will make you wealthy in nutritional value. Do not be greedy and consume in excess.
2. Drink alcohol with the intention of enjoying its effects in good company. Do not drink to get drunk.
3. Sleep; give your body rest so you begin the next day refreshed.
4. Utilize all the muscles in your body. A temple must be fortified to withstand the most destructive winds, storms, etc. that attempt to ravage it. Strengthen your body with frequent exercise.
5. Enjoy everything in moderation.
6. Laugh every day. Life is much too short not to have fun with it.
This list could go on but, I'll stop myself here. Just wait for when The Temple Technique © is a legitimate program made by yours truly.
All the posts I have written before and beyond have this temple idea in mind. Your body deserves respect in everything you do. You are a person of dignity are you not? Treat your body with the same respect and care that you give to yourself. Likewise, treat your soul with the same attention you give your body.
In health,
Lauren
You've heard it before now hear it again: "Do you not know that your body is a temple of the Holy Spirit within you, whom you have from God, and that you are not your own?[...] glorify God in your body. (1 Cor 6:19-20)"
Whether you are religious like not, you can recognize this truthful phrase. Your body is a temple where your spirit, soul, intellect, and mind reside. Without your body, you have no vehicle through which you can express yourself. You have got to respect your body for it is the only one you have.
Here are ways that I believe you ought to respect your body, a temple:
1. Eat foods that will make you wealthy in nutritional value. Do not be greedy and consume in excess.
2. Drink alcohol with the intention of enjoying its effects in good company. Do not drink to get drunk.
3. Sleep; give your body rest so you begin the next day refreshed.
4. Utilize all the muscles in your body. A temple must be fortified to withstand the most destructive winds, storms, etc. that attempt to ravage it. Strengthen your body with frequent exercise.
5. Enjoy everything in moderation.
6. Laugh every day. Life is much too short not to have fun with it.
This list could go on but, I'll stop myself here. Just wait for when The Temple Technique © is a legitimate program made by yours truly.
All the posts I have written before and beyond have this temple idea in mind. Your body deserves respect in everything you do. You are a person of dignity are you not? Treat your body with the same respect and care that you give to yourself. Likewise, treat your soul with the same attention you give your body.
In health,
Lauren
Thursday, November 11, 2010
114/365 Thou Shall Not Over-train
Friends and Fitness Enthusiasts,
Did you wake up this morning with an elevated heart rate? Have you noticed a decrease in appetite? Have you unintentionally lost some weight and muscle mass? If you have answered yes to any of these symptoms, you may have over-trained your body.
Perhaps you just started working out and are really gung ho about it. Perhaps you are trying super hard to lose weight that you are working out twice a day every day. Perhaps you pushed yourself beyond your limit. Whatever the case may be, you might have over-trained yourself. Exercise is stress on the body. In correct doses, exercise stress can be a great thing. Your metabolism gets kicked up so you're utilizing energy. Your heart gets stronger from demanding more out of it than usual. You breathe deeper to get more oxygen to your brain and blood. All these are great in moderation. Exercise is only as great as the amount of rest that you get. We are not all designed like Dean Kamazes. We can't all run 50 marathons in 50 states for 50 days straight. It's just not going to happen. The majority of us need to rest and recover from the happy stress that is exercise.
If you do find yourself with the aforementioned symptoms, take it easy the next couple days. Get a lot of sleep, a lot of water, and a lot of good food to replenish your energy stores. Ease yourself back into it then bring it on.
In health,
Lauren
Did you wake up this morning with an elevated heart rate? Have you noticed a decrease in appetite? Have you unintentionally lost some weight and muscle mass? If you have answered yes to any of these symptoms, you may have over-trained your body.
Perhaps you just started working out and are really gung ho about it. Perhaps you are trying super hard to lose weight that you are working out twice a day every day. Perhaps you pushed yourself beyond your limit. Whatever the case may be, you might have over-trained yourself. Exercise is stress on the body. In correct doses, exercise stress can be a great thing. Your metabolism gets kicked up so you're utilizing energy. Your heart gets stronger from demanding more out of it than usual. You breathe deeper to get more oxygen to your brain and blood. All these are great in moderation. Exercise is only as great as the amount of rest that you get. We are not all designed like Dean Kamazes. We can't all run 50 marathons in 50 states for 50 days straight. It's just not going to happen. The majority of us need to rest and recover from the happy stress that is exercise.
If you do find yourself with the aforementioned symptoms, take it easy the next couple days. Get a lot of sleep, a lot of water, and a lot of good food to replenish your energy stores. Ease yourself back into it then bring it on.
In health,
Lauren
Wednesday, November 3, 2010
106/365 Can't Spell Time without ME
Friends and Fitness Enthusiasts,
What I am trying to emphasize in my title is the importance of taking time for yourself. Often we get caught up in other people, homework, or politics that we forget about quieting ourselves and finding peace there.
Part of living a healthy lifestyle is having down time. My parents always made sure my sister and I had time just to ourselves, a time without being in the car to go to practice or piano lessons, a time without our friends, so that we could just be with ourselves. This isn't always easy to do since the world is unpredictable. However, we can still try. We can get into bed an hour or half hour earlier than usual and simply lie there; collect our thoughts, discover dreams and ambitions, listen to our breath. We can go for a walk by ourselves without our MP3 player and take in the world. We can turn off our technological devices and be with our thoughts. We can sit down and really enjoy a meal. We can (insert whatever brings you peace).
It's important to enjoy the quiet moments we may infrequently encounter. It also may be necessary to plan these quiet moments. Either way, I encourage you to have down time where you do absolutely nothing except that which truly brings you joy.
In health,
Lauren
What I am trying to emphasize in my title is the importance of taking time for yourself. Often we get caught up in other people, homework, or politics that we forget about quieting ourselves and finding peace there.
Part of living a healthy lifestyle is having down time. My parents always made sure my sister and I had time just to ourselves, a time without being in the car to go to practice or piano lessons, a time without our friends, so that we could just be with ourselves. This isn't always easy to do since the world is unpredictable. However, we can still try. We can get into bed an hour or half hour earlier than usual and simply lie there; collect our thoughts, discover dreams and ambitions, listen to our breath. We can go for a walk by ourselves without our MP3 player and take in the world. We can turn off our technological devices and be with our thoughts. We can sit down and really enjoy a meal. We can (insert whatever brings you peace).
It's important to enjoy the quiet moments we may infrequently encounter. It also may be necessary to plan these quiet moments. Either way, I encourage you to have down time where you do absolutely nothing except that which truly brings you joy.
In health,
Lauren
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