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Posted: Thu Apr 19, 2007 10:24 am
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Posted: Thu Apr 19, 2007 2:29 pm
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Posted: Thu Apr 19, 2007 2:39 pm
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I never know what people mean when they say "running". Do they mean more cross-country jogging or just sprinting? I think a lot of people think the only way to run is to go fast and full out. So, I guess I run, jog whatever. I walk down hills with any great incline because running downhill is bad knee mechanics (uphill = good), ouch. I don't go great distances, 1-3 miles, and I go sloooooow. If I don't do the slow and controlled run my knees will start dying. I have officially failed the knee test, at my doctor's office, so I really have to watch how I run, I can't just bust out legs. My roommate will pump up the treadmill and run flat out for 10 minutes but for fat loss it is much better to go slower for 45 minutes. Moderately intense with short bursts of intense is probably the best you can do. Run [walk/jog] run run sprint (30 seconds) run run run sprint (30 seconds).
As for starting, make a goal of a half mile, to start. In high school, I lost a bunch of weight because each morning, in gym, we would run around the track once (1/4 mile) or twice (1/2 mile). Small starts.
When I run I totally let my mind wander and relax, I think about things and write stories in my head. Good times. At the same time, thinking about form. toe heel toe heel toe heel, arms up, pump pump pump, abs held in (not sucking). Thinking about my body moving really helps me keep good form and also makes me feel healthy.
Good luck with your program!
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Posted: Thu Apr 19, 2007 3:00 pm
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Nimmie I like running. I've heard that its more effective for weight loss if you do intervals ex. get you heart rate going with 1:00 running then walk for a few because your heart rate will still be high? I'm not sure, and I suck at explaining things maybe someone else could? sweatdrop Yup! 30 - 60 second intervals are fantastic for fat loss and health. Moderately intense as the pace and then throw in an intense burst.
During intense exercise your body jumps from aerobic to anaerobic respiration. In aerobic our body uses oxygen to fuel the body, we breath heavier to bring more oxygen to our hardworking muscles with the heart pumping faster to deliver the oxygen. At heavy intensity our muscles don't have enough oxygen for the necessary performance level. The energy in anaerobic is stored sugar (glycogen) and the by product of anaerobic respiration is lactic acid. LA is what gives your muscles the ouchy burny feeling after working out. So lactic acid in the muscles sucks and makes you not want to work out because ow. Intervals give you the benefit of raising your heart rate and then recovering (where you see gains) without the major downside of anaerobic exercise. Obviously we always perform some anaerobic respiration at exercise or we wouldn't ever have muscle fatigue.
And that made no sense! Ahah! It's been so many years since AP Biology. But anyway, it's a slight down and dirty of aerobic and anaerobic meaning intervals are a good thing that boosts your body and fat loss.
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Posted: Wed Apr 25, 2007 12:42 pm
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