Ready, Set, Go!!!

photo courtesy of lusi

Hello all. I hope you enjoyed the last post, Stride Into Summer, which was about running and tips to get started. Below is a simple and easy workout for you to try. This will be a good test run; you will see how your body feels and reacts to running and you will get a sense of recovery time (both will get better; we all know after working out the first few times, especially if we haven’t worked out in awhile, soreness will set in.)

To get started you will first want to determine your Maximum Heart Rate, which is the highest number of times your heart can contract/beat in one minute. There are many ways to determine your “max” heart rate, but we use a simple method at the gym, which is
220-AGE = Max Heart Rate.

Example: 220-30 years old = 190 max contractions per min or beats per min (bpm)

Once you have your Maximum Heart Rate, you will need to calculate various percentages in order to determine the various Target Heart Rates or Intensity for your workout. Continuing with the example above, according to the workout below, during the warmup the intensity should be 50% of the “max.”

Example: 190 max contractions per min x 0.50 (50%) = 95 beats per min (bpm), so on and so forth. This means, during the 3-minute warmup, your heart rate should be 95 bpm. Now you may ask, “how do I know if my heart rate is where it should be?” This is where finding your pulse comes in.

To determine your pulse:

1. You can find your pulse on your neck or wrist, count the number of beats for 30 seconds, then multiply that number by 2; giving you the number of beats in one minute.
2. Some machines have sensors that you can grab, which will register your heart rate. This may not be the most accurate reading, but you can use it.
3. There are heart rate monitors that you can buy from Modell’s, Sports Authority, or possibly right there at your gym.

Put your running shoes on, you’re ready to go!!

Easy-Rider Low Impact Workout
30 minutes

Duration (minutes)	Description	Target Heart Rate
3	warmup	50%
8	elliptical trainer	65%
8	treadmill	65%
8	elliptical trainer	65%
3	cool down	50%

I know, this is a good amount of information to take in, but don’t let it overwhelm you. If you need additional assistance or if you have any questions whatsoever, please leave them in the comment area or email directly at homebodymedia@gmail.com, I will be more than happy to help.

Stride Into Summer

photos courtesy of bury-osiol and djiancu

Spring is here and summer isn’t too far behind, the perfect time to start an outside running routine. That doesn’t mean go out and try to run a mile, especially if running is new to you. Leave the treadmill behind, get out and enjoy the nice weather. I’ve outlined a few tips to help beginners get in stride.

1. Just like any exercise program, it is important to set attainable goals. Whether it’s to be able to run for 30 minutes straight or to run at least 3 days a week, set a couple of goals and stick to them.

2. Another important task is to map out a route. I would suggest mapping out a route in your neighborhood, that way you are in familiar territory. Be mindful of various surfaces; remember soft surfaces (grass, dirt) are better than hard surfaces (concrete), but any surface will due in comparison to lying on the couch. If you are uncomfortable or unsure about running in your neighborhood, try areas such as parks, bike paths, to local school tracks to get started.

3. One major investment for any running routine is a pair of suitable running sneakers. Visit any running specialty store for professional help with choosing the correct shoes for your individual needs. You will also want to purchase safety accessories just in case you don’t make it home before sundown.

4. Fluid consumption detrimental to a running routine. Dehydration can be harmful to your body, so be sure to consume 8-16 ounces of water or sports drink at least an hour before running. It doesn’t hurt to take a drink along with your for quick sips throughout your run.

5. The warming up, cooling down, and stretching process is not just for exercise routines, runners should also take heed. A 5-minute brisk walk or light run is suggested before breaking into any run (the 5 minutes does not count toward your total workout time). At the end of your run, try avoiding a sudden stop; instead slow your running pace into a 5-minute walk to cool down gradually, and then stretch your legs.

6. Find a pace that is right for you. Everyone is different when it comes to pace. What I learned from my old running coach is as long as you can talk or sing while running, your pace is perfect, at least for beginner runners.

7. Last but not least, to all beginners, walking is not a bad thing. Every runner does it, even the experienced. Think of it as a type of interval training, making the total run more doable.

By far, I’m no professional runner, but I wanted to share some of the simple tips I’ve learned over the years from playing various sports and being coached by various individuals. Enjoy and let us know how your first few runs go.