Some ways to spice up your treadmill workout

Getting tired of the same old training routines on these?

 

Can’t find a track to run on or can’t find a good running trail? Tired of having to do the same boring running regiment on a treadmill? Well, in case you haven’t heard, there are some treadmill exercises that can make your treadmill workouts more interesting. If you’re one to enjoy numbers, you may consider going by the book and play by the treadmill’s default programing. It may seem boring, but inputting your exact body details and coordinating those details with the right workout routine, instead of pressing “Quick start” or whatever button it has, can really help you burn that weight and build muscle with your mind set on changing those inputted numbers for the better. The incline programing is another good workout choice for your treadmill routine. Combining your crunched numbers, setting up interval workouts on an incline is a great way to endurance train when hiking up the hills isn’t an option. Doing intervals of 30 minutes is a great way to simulate the intensity of elevation training. Another nifty workout technique on the treadmill is trying the hill programing in combination with some light dumbbells. By light, I literally mean something around 2-3lbs. You really don’t want to do more than that to reduce any potential joint damage or worse, machine damage. The weights help give some resistance to your run, giving you that extra tension on your run. Words of advice though, do NOT wear any ankle or wrist weights. Though you may see some people do this, you have to keep in mind that putting weights in these particular parts of your body can cause some damage to your joints because those joints can’t handle the added weight while in motion. Weight vests are a bit more acceptable, but nonetheless pose similar risks. Though these may be a few variations to your treadmill routine, try experimenting with your workouts. Heck, you can technically do a little jig while working on your powerwalk on the treadmill too. It’s true, check out this video to see what I mean. If she could find some variation in her treadmill work out, you can too!

Running for the Elderly

Running really does wear a body out, but the health benefits behind it make it worth the pain. However, what do you do if you’re older and feel that you can’t bring yourself to do the same things the younger athletes train to do? Well, although it is common knowledge that age does bring about several potential health problems, it should not deter one from going out for a run.

First let’s start with the basics: We have learned that from your thirties on, your body starts changing, often for the worse. Your bones get weaker, muscles are less stretchy, you lose more muscle mass, and you retain more fat than you would during your youth. Not to mention that, as you age, your metabolism slows down as well as your lung elasticity, making it harder to control your breathing. Putting this in terms of running performance, older runners will have to deal with having proper breathing control, stride length, and energy loss. The lack of muscle and bone density will put serious strain on the legs, reducing strength and speed during a run. Obviously we cannot fully prevent such deterioration, but running is still more than capable for the older community.

There are some who are literally incapable of running due to various diseases, such as the various forms of arthritis or even osteoporosis, but the willing and capable benefit greatly with running. Of course, like with any other individual, running helps prevent several different diseases ranging from heart disease to cancer. Considering that -as you get older- the chance to contract any of these diseases increases, running would further benefit these older runners. Running also assists in reducing the physiological deterioration of the aging body, as it  strengthens the muscle, bones, and joints of the person. It also keeps the individual mentally healthy as well, preventing instances of depression and anxiety. This increase in strength will reduce instances of broken bones, which happen much more frequently as you get older.

Now the apparent hard part: Where does one start to run? Well it isn’t as hard as it seems. Obviously, you want to go to your physician to get a checkup to see if you are healthy enough to start a light workout. Then, like any other beginner runner, it’s a matter of not pushing it too hard, but enough for it to be a challenge. Make sure you carefully stretch out and take more rest days between training; it’s fine to do that so that you avoid any injuries.

Modified weight training works well too. I’m not saying that an older person should start going Rambo, but its more for the sake of compensating for loss of muscle density. Then again, there is Jim Morris, a 78 year old beast of a human with massive muscles. One doesn’t need to strive to those levels, but jesus that’s impressive. it also shows how age really doesn’t mean invalidity.

LOOK AT THIS GUY! HE'S 78!!!

LOOK AT THIS GUY! HE’S 78!!!

Upcoming SoCal Races

Ready for a summer run? These guys are!

Ready for a summer run? These guys are!

With summer coming around soon, lots of people are gonna want to challenge their physical limits. Fortunately for those of you out there who want that, there are a some awesome running events happening that will surely challenge you. Be sure to apply early though, you don’t want to lose your potential spot or pay more when the time comes up.

The first on the list is The San Diego Zoo Safari Park Half Marathon and 10k run, which begins May 4th! Now I know it technically won’t be summer yet, I had to bring this up because you get to see some of the animals from the San Diego Zoo. Honestly, I think that’s pretty awesome, especially if you’re an animal lover. Now the entrance fees are a bit high, with the Half Marathon costing roughly 95$ at the moment, but the 10k runs a little cheaper at 75$. Keep in mind, that the entry fee pays for your race, a free race technical shirt, medal, and free admission to the zoo! Not just that, but you can even have the opportunity to name a cheetah cub if you register to be a wildlife champion. Now, from my knowledge, the wildlife champion isn’t a race, but an opportunity to fundraise for the zoo. the minimum is 500$, but the more money you raise, the more exclusive benefits you can earn! Check out their Wildlife Champions section here for more information.

Second in our list of summer events is the San Diego Epic Summer Run. Starting June 1st, this marathon/ half-marathon & relay will definitely test your endurance. Registering gives you some pretty sweet benefits too! Not only will you have an amazing view of the area as you run, but you’ll get a cool medal upon completion, a gear bag and technical participant shirt, and access to a 2 day health & fitness expo too! Not just that, but you’ll have access to the post race festival and concert  as well! Prices now start at 155$ for the marathon event and 140$ for the half marathon. If you’re interested in the 2 person half marathon relay, the prices start at 180$. Register now to save yourself some cash because the prices will only go up as time passes! Check out here for registration and other information!

These last two events seem too intense? Why not try the Wrigley River 5k Run/walk and 10k run in Long Beach then?  Not only is it light on your feet, but it’s also easy on the wallet. Starting at 30$ for the early bird registration, this race will give you a great run at your own pace. You won’t get all the fancy exclusives and goodies that the other events offer, but you do have a chance to win a medal if you finish top 3 in the race. They do offer tech fiber shirts for an additional 5 dollars, if you are interested in that as well. Live music will be present at the event, so you can enjoy some lively tunes while you run to your hearts content. At bib pick up, you will also receive a goodie bag, which seems to be a bit lacking in information on the website. So take it as a surprise and see what you get! If you do have a question regarding that, feel free to contact the admins on their race website here.

Here’s an intense run that will get you dirty too. The Mach 1 Mud Run on June 21st is not just any running event, it’s also a brutal obstacle course that will test your strength and endurace. You can go in as an individual runner (which is apparently heavy on the competitiveness) or with a team of 4. The obstacles that you will encounter include a mud pit, monkey bars, wall climb, and other crazy boot camp-like obstacles. You get a t-shirt and a medal just for participating, with more awards for making the top 3 and even for having a creative costume as your attire during your obstacle run! There’s also a foam shower station that you can wash up with your buddies after the race, so you don’t have to worry about driving or walking home muddy. Like the other events, prices will go up the longer you wait, with individual entry fees starting at 55$ and team fees at 200$ for a team of four. Check out their website for more information!

And running up on the last of this list is the 4th of July Warrior Run in Tehachapi California. Tehachapi is a bit out of the way, but the run will be worth it. Registering will reward you with a pancake breakfast, finisher’s medal and a swag bag. Though a 5k run, you will enjoy a nice scenic rural townscape with lovely weather as well. According to the event site, a percentage of the proceeds will go to the Kern County Wounded Heroes Fund. There will be music, food, drink and games during the day, so be sure to stay around! The entrance fee is 30$, so be sure to check it out here for more info on this race and any other races!

You know what, let me throw out one hiking run event for you hikers out there. There is an intense hiking event called the Bulldog 50k Ultra & 25k Trail run in the Santa Monica mountains happening August 23, 2014. Be quick to decide because the early bird registration ends April 30th. Both the 50k Ultra and 25k trail run will be conducted simultaneously, so be sure to choose your pick. There will be a few training sessions before the main event, the dates being as follows:

  • Saturday, July 12 @ 7:00am

  • Saturday, July 26 @ 7:00am

  • Saturday, August 9 @ 7:00am

Be sure to check out the area and test yourself before the big event. There will be awards following the race for reaching a particular milestone such as fastest time within varying age groups as well. There isn’t much regarding goodies, but who cares? This event is gonna be one to test your limits! There’s a lot of helpful information and advice for potential participants in their website, so be sure to check it out here to get the latest info on the event. Early bird prices go from 80$ for the 25k run to 100$ for the 50k ultra, so be sure to apply before the 30th or the prices will go up. Also note that there is no race day registration, so don’t wait until the last minute!

Using Phones to Get Fit

Fit PhoneThere has been some talk lately of the Samsung Galaxy S5 and the new health features it includes. But what are they? And, more importantly, do they matter? Fitness and phones are not commonly referenced together, but the Galaxy S5 seeks to lessen the gap between the two topics. Let’s take a look at what is being referred to as “S Health,” which helps you to, “Take better care of yourself by tracking your workouts and what you eat.”

First, what are these S Health features?

In short, they consist of a built-in heart rate monitor, pedometer, and fitness tracker—the first of which, Verizon Wireless reports, is a first for smartphones. There are also diet and exercise records you can manage as you care for your body.

S Health 3.0 is an app that works with the built-in features to help you stay in shape. The heart rate monitor is great if you’re working on strengthening your cardiology system. Those who do aerobic exercises might find this most useful of all the features. Located under the phone’s camera flash, the sensor can take up to eight seconds to read your finger after it has been placed.

The pedometer is self explanatory—it will help you record how far you’ve walked. For those who jog or walk for a hobby, play sports, or simply commute by foot to work everyday, this could be a beneficial tool.

As far as the tracking features go, the included subscription services might interest you. The S5 is bundled with a year-long subscription to RunKeeper, a fitness tracking service, and a year-long subscription to Lark, a personal health and wellness assistant. There are also two six-month trials to MapMyFitness, a workout tracker, and Skimble, a personal workout trainer.

One important aspect of the S5′s health features is that they can sync with blood pressure monitors and glucose meters through Bluetooth. The phone can also sync to other products like the Samsung Gear Fit. With this synchronization, you can gain a more comprehensive understanding of your body’s current state.

So do they matter?

It depends on what you want from your mobile device. If you carry your phone around a lot—even when you work out—these features might make the phone stand out more. Rather than just being a way to listen to your usual exercise music, the phone will actually help you work out, provided you take advantage of what it has to offer. Some people likely won’t use these capabilities at all, and for those individuals, the phone’s fitness features simply won’t matter.

The S Health features present an interesting dichotomy between mobile devices and personal health. On the one hand, phones can certainly encourage people to remain stagnant lives, not requiring any more out of them than to simply tap, swipe, and scroll with a single finger. Yet on the other hand, the S5 is showing that phones and fitness can coalesce. It’s possible that what this smartphone is doing will be reflective of the future of phones in relation to exercise.

Fitness On The Go with Daily Burn

If you watch TV, you’ve probably seen commercials for the Daily Burn program. Now, I learned that I shouldn’t trust any of the fitness commercials that are out there without proper research, but I was surprised to see how potentially good Daily Burn might be. So I decided to check it out and dig up some info on it and I learned that the program is actually very fun and time friendly for everyone.

Daily Burn is unique to me as most, if not all, of the workout stuff is online. Once you have successfully made your account and set up your workout schedule, you’re given a huge variety of workouts that range in time and type of workout. The website helps you fine tune your workout routine via the time schedules. The program doesn’t stop there though; it even comes with a diet program that compliments your workout. According to their website, the program was tested for 90 days, exercising 6 days a week with a balanced diet. According to them, these users were losing about 2 pounds a week, which doesn’t too unrealistic at all considering that they’re combining a balanced diet with exercise.

One of the things that makes this program so awesome is that you have access to it anywhere. When they show the commercial, they’re not kidding when they say you can use it on your phone, tablet, and other mobile devices. I have some hesitation when it comes to smaller scale usage just because I have a hard time seeing myself looking at my phone or tablet without getting annoyed or potentially screwing up my form. This goes further as the Daily Burn program also has an iPhone app that you can use to track your workout progress. I’m also enjoying the fact that they give you 30 days to try this out in case its not your thing. They don’t promise you amazingly impossible weight loss or instant muscles, but they do give you the opportunity to work around your busy schedule. Some workouts utilize the HIIT method of exercise, which allows you to burn fat in less workout time per day. Others range from strength workouts and weights to yoga and intense cardio exercises, all ranging from 7 minutes to an hour for your convenience. I would definitely suggest to try this out, it doesn’t hurt since its free for a month.

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