I'm a big proponent of switching up your workout. You have to make changes every 4-6 weeks to keep progressing. I'm as likely as the next person to fall into a rut, especially if it's a workout routine that has worked well for me. When I find something like that, my idea of switching things up goes easily to increasing weight, height, or reps. That's somewhat sufficient, but certainly not optimal.
I have to say that I sometimes get bored with my routine, but not as often as most. I do a 6am workout before work and the routine portion of it is helpful and changing things can sometimes mess with my timing. Variety is a good thing, but so is getting to work on time ;)
Nevertheless, change has become necessary for me. A recent trip to the Doctor confirmed what I pretty much was afraid of, that I had developed plantar fasciitis. Not that it had mistaken my attention - not being able to walk in the mornings, and being in pain throughout the day didn't really escape my attention, I was just in a bit of denial hoping that it was more an issue of over-training and needing to work on my form. Now this Doctor thinks that means to stop running for 4 - 6 weeks in order to allow everything to heal properly. Can I just tell you, that is not gonna happen! I have cut my mileage and days in half and will keep it at that while incorporating a dedicated stretching and massage routine as well as working on more of a fore-foot strike (which does actually seem to help). But stop running - no dear, I don't hardly think so!
He did actually order me to incorporate yoga into my routine. I think he doesn't understand how much stretching is in Pilates, which I already do a considerable amount of in addition to my weight training, but ok, I'll give it a try.
I have tried Yoga before, and I like it just fine, though I do prefer Pilates. Adding something new to an already intense workout plan is a challenge, and I haven't decided if this means I get to replace something or if this is an addition. Time will tell. For now, it's an addition.
Every time you make a change, your body will start to give you some pretty dramatic responses. Yoga doesn't burn a significant amount of calories, but the balance and stretching portion are valuable and I can already see some benefits. I noticed a considerable difference in the accessory muscle development when I changed my Pilates routine from mat work to chair work. I'm looking forward to a similar benefit by the addition of the yoga circuit.
For those of you who haven't tried it yet, and want to incorporate Yoga into your home workout program, I highly recommend the Wii Fit.
Yoga is balance based, and without proper instruction the poses can be difficult. The Wii Fit does a great job of guiding you through the poses, and the balance board is pretty amazing for sensing body positioning. I've had difficulties with the rechargeable battery pack. It's not very 'green' but I say stick with your standard alkaline batteries, you'll have less trouble. Stupid rechargeable pack misses most of my steps, push ups, and assorted other things that makes me look like a total slacker. Seriously, if I do 50 push ups and it tells me I did 7, what the heck is that about! and forget step aerobics, it thinks I'm in a coma half of the time. Now I already know what I can do, but I don't like having an inaccurate record, even if no one sees it but me (except cartoon-trainer-guy)....ok, I'm a little competitive. BTW, it will also affect what 'challenges' are unlocked (or not) if you don't have an accurate count.
Try something new, you will see some great results, and I'll keep you posted on mine ;)
Showing posts with label training. Show all posts
Showing posts with label training. Show all posts
Monday, September 3, 2012
Sunday, July 29, 2012
Asics Gel Nimbus 13 v. Brooks Glycerin 9
So, I waited awhile because I wanted to give these two a real chance to see which one I preferred. After my trip to Roadrunner Sports I ended up narrowing my choice down to these two, and it was a close one! They are both fantastic shoes with great cushioning, which I really need. I used to run on a mix of pavement, grass, dirt and even the occasional treadmill but now I run primarily on pavement, so my shoes take quite a bit of abuse and without significant cushioning, so would my joints.
I have been running in my Brooks Glycerin 8s for some time now, and they have been my absolute favorites, easily beating out my first Nike Zoom Equalon 4s. I have loved my Brooks but did want to try a few others out, you know, just for variety and to be sure I wasn't missing an even better ride ;)
I had tried so many (read previous reviews for that day trip to the store), but I had heard great things about Asics from other runners, so I was intrigued and really wanted to try them. After numerous test runs in the store, the Asics Gel Nimbus 13 and Brooks Glycerin 9 were in a dead heat and decided I would eventually get them both for my next rotation, though that day I left with just the Asics because, well, I was just going for something different. They are both responsive and comfortable shoes, with great cushioning for running on pavement. I've since put about 100 miles on each of them, so I think I can safely review them.
First the Asics Gel Nimbus 13 seen below (which is exactly the one's I left with). Cute as they can be :)
One of the reasons I wanted to try the Asics is that many runners I know with high arches find them to be then best for them, and since I do have high arches, I figured I should give them a try.
These shoes have decent ventilation, and remain comfortable throughout my regular 3-5 mile runs. The mesh upper breathes well, though I had gotten used to my Glycerin 8s where I could actually feel the breeze through my toe-sies ;), not so with these but no sweaty feet so that's ok.
They also have a nice heel drop, which is important for me as it helps with my arch support and weak ankles. Not too high, but just enough for the support I need.
On the treadmill, they were amazing and the midsole was so responsive I felt propelled forward. On pavement, well, a bit less so, but the cushioning is great and absorbs a good amount of the shock from running on pavement. I sometimes feel like the cushioning absorbs a bit more energy than it should and could have a bit more return on the energy, but all-in-all it's a comfortable ride.
I did notice a bit of heel slippage after the first few runs, but a runner's knot helped with that. I had hoped that after a few more runs I could go back to my standard lacing, but no such luck. With the runner's knot I don't have any more heel slippage, just takes that extra step in the morning that I don't particularly care for at 6am, but it's a minor thing. If you have very small ankles, you should keep that in mind.
The insole is comfortable enough and the shoe is sufficiently supportive that I can run with or without my orthotics. For the first 80 miles or so I ran without my orthotics, now I'm using them again (but that's because I'm nursing an overuse injury that's not shoe-related).
Overall it's a comfortable shoe, and I'm glad I purchased them. I will give the 14s a test run in about 300 or so miles, but they are my 2nd favorite shoe. It was neck and neck for a bit, but for the reasons set out below, Brooks is still the best shoe for me.
Next up, Brooks Glycerin 9. This is my current favorite ride, the color is cerise, which matches pinks and reds equally well (if that matters to you...)
My favorite shoes in my last rotation between Nike and Brooks were my Brooks Glycerin 8s. After reading numerous reviews and test-running in the store, they never disappointed. For that reason alone, I pretty much figured I'd end up with the 9s, and I was right.
I don't notice a significant difference between the 8s and 9s, though the reviews seem to indicate a bit more support for the midsole in the 9s.
Subjectively there seems to be a bit less ventilation than in the 8s, but moreso than the Asics. I like the mesh upper and appreciate the increased ventilation, for no other reason than it just feels good.
The heel drop is just about right, providing the comfort and support I need. I'd actually be ok with an a slightly higher heel profile, but this is sufficiently supportive for my needs The Glycerin 9 is a bit lighter than the 8, not substantially so, but any decrease in weight without sacrificing cushioning is appreciated.
I have no heel slippage in the Glycerins with my standard lacing, so no need for any runner's knot. The laces are short, so no double-knotting for security, but after hundreds of miles on 2 pairs of Glycerins, they've never come undone so I guess they got something right in the the lace department and no need for extra long laces.
The midsole is responsive with good energy return, even on concrete. I notice a slightly higher return energy from the Brooks than the Asics. It's not a huge difference, but it's enough to increase my pace slightly - always a good thing. The DNA on the 9s runs the entire length of the mid-sole, which may be the reason for the better energy return. That's the marketing speech, I have no idea what that means but I do know a responsive shoe when I run in one, and this one doesn't disappoint. Again, on the treadmill, it's very noticeable but on concrete everything suffers.
With these as well, the insole is comfortable and sufficiently supportive that I can run with or without my orthotics. As with the Asics, the first 80 miles I ran without, now back to using them (again, for reasons not connected at all with the shoes). The standard insole is far more comfortable in the 9s than the 8s. Honestly, the 8s insole seemed to be made with the intention that you weren't going to use it, it almost seemed like an after-thought. Not so with the 9s, it's comfortable enough to be of real value in the shoe. I like the option of running with or without orthotics as well as having a choice as to whether or not I use a standard insole or replace it with something else.
Overall, the shoes are very similar and you can't go wrong with either one, but the heel slippage on the Asics and the slightly reduced energy return cause the Brooks to edge out as my favorite.
Can't wait to test out the Glycerin 10s and Asics 14s. I see they reduced the heel drop in the Asics 14, so it's looking like I will be a Brooks girl in the next rotation as well - but I'm willing to test them both to confirm ;)
I have been running in my Brooks Glycerin 8s for some time now, and they have been my absolute favorites, easily beating out my first Nike Zoom Equalon 4s. I have loved my Brooks but did want to try a few others out, you know, just for variety and to be sure I wasn't missing an even better ride ;)
I had tried so many (read previous reviews for that day trip to the store), but I had heard great things about Asics from other runners, so I was intrigued and really wanted to try them. After numerous test runs in the store, the Asics Gel Nimbus 13 and Brooks Glycerin 9 were in a dead heat and decided I would eventually get them both for my next rotation, though that day I left with just the Asics because, well, I was just going for something different. They are both responsive and comfortable shoes, with great cushioning for running on pavement. I've since put about 100 miles on each of them, so I think I can safely review them.
First the Asics Gel Nimbus 13 seen below (which is exactly the one's I left with). Cute as they can be :)
One of the reasons I wanted to try the Asics is that many runners I know with high arches find them to be then best for them, and since I do have high arches, I figured I should give them a try.
These shoes have decent ventilation, and remain comfortable throughout my regular 3-5 mile runs. The mesh upper breathes well, though I had gotten used to my Glycerin 8s where I could actually feel the breeze through my toe-sies ;), not so with these but no sweaty feet so that's ok.
They also have a nice heel drop, which is important for me as it helps with my arch support and weak ankles. Not too high, but just enough for the support I need.
On the treadmill, they were amazing and the midsole was so responsive I felt propelled forward. On pavement, well, a bit less so, but the cushioning is great and absorbs a good amount of the shock from running on pavement. I sometimes feel like the cushioning absorbs a bit more energy than it should and could have a bit more return on the energy, but all-in-all it's a comfortable ride.
I did notice a bit of heel slippage after the first few runs, but a runner's knot helped with that. I had hoped that after a few more runs I could go back to my standard lacing, but no such luck. With the runner's knot I don't have any more heel slippage, just takes that extra step in the morning that I don't particularly care for at 6am, but it's a minor thing. If you have very small ankles, you should keep that in mind.
The insole is comfortable enough and the shoe is sufficiently supportive that I can run with or without my orthotics. For the first 80 miles or so I ran without my orthotics, now I'm using them again (but that's because I'm nursing an overuse injury that's not shoe-related).
Overall it's a comfortable shoe, and I'm glad I purchased them. I will give the 14s a test run in about 300 or so miles, but they are my 2nd favorite shoe. It was neck and neck for a bit, but for the reasons set out below, Brooks is still the best shoe for me.
Next up, Brooks Glycerin 9. This is my current favorite ride, the color is cerise, which matches pinks and reds equally well (if that matters to you...)
My favorite shoes in my last rotation between Nike and Brooks were my Brooks Glycerin 8s. After reading numerous reviews and test-running in the store, they never disappointed. For that reason alone, I pretty much figured I'd end up with the 9s, and I was right.
I don't notice a significant difference between the 8s and 9s, though the reviews seem to indicate a bit more support for the midsole in the 9s.
Subjectively there seems to be a bit less ventilation than in the 8s, but moreso than the Asics. I like the mesh upper and appreciate the increased ventilation, for no other reason than it just feels good.
The heel drop is just about right, providing the comfort and support I need. I'd actually be ok with an a slightly higher heel profile, but this is sufficiently supportive for my needs The Glycerin 9 is a bit lighter than the 8, not substantially so, but any decrease in weight without sacrificing cushioning is appreciated.
I have no heel slippage in the Glycerins with my standard lacing, so no need for any runner's knot. The laces are short, so no double-knotting for security, but after hundreds of miles on 2 pairs of Glycerins, they've never come undone so I guess they got something right in the the lace department and no need for extra long laces.
The midsole is responsive with good energy return, even on concrete. I notice a slightly higher return energy from the Brooks than the Asics. It's not a huge difference, but it's enough to increase my pace slightly - always a good thing. The DNA on the 9s runs the entire length of the mid-sole, which may be the reason for the better energy return. That's the marketing speech, I have no idea what that means but I do know a responsive shoe when I run in one, and this one doesn't disappoint. Again, on the treadmill, it's very noticeable but on concrete everything suffers.
With these as well, the insole is comfortable and sufficiently supportive that I can run with or without my orthotics. As with the Asics, the first 80 miles I ran without, now back to using them (again, for reasons not connected at all with the shoes). The standard insole is far more comfortable in the 9s than the 8s. Honestly, the 8s insole seemed to be made with the intention that you weren't going to use it, it almost seemed like an after-thought. Not so with the 9s, it's comfortable enough to be of real value in the shoe. I like the option of running with or without orthotics as well as having a choice as to whether or not I use a standard insole or replace it with something else.
Overall, the shoes are very similar and you can't go wrong with either one, but the heel slippage on the Asics and the slightly reduced energy return cause the Brooks to edge out as my favorite.
Can't wait to test out the Glycerin 10s and Asics 14s. I see they reduced the heel drop in the Asics 14, so it's looking like I will be a Brooks girl in the next rotation as well - but I'm willing to test them both to confirm ;)
Sunday, March 11, 2012
Life Lessons from Running
First, a little history:
I'd been a confirmed gym rat for years, and about a year or so ago I was stuck at a plateau that I couldn't break with cardio or weight training. I'd hit a wall and no matter what I tried or how hard I worked, I just couldn't break through this final plateau. Oh those last 10#s are stubborn! Someone suggested I try running. Now, I never could run and the thought of it was NOT something I wanted to entertain. Finally, begrudgingly, I gave in and tried it.
I first started on the treadmill, could run maybe 30 seconds then walk a minute or more. I persisted until I was finally able to achieve a 5 minute run/1 minute walk. That didn't really take as long as I thought it would, but persistence paid off. I was tied to the metrics on the treadmill and had never considered running outside. First, I figured I'd just walk more frequently, sit down when I could. Also, I felt I needed the treadmill to move in order to keep me from slowing down or stopping altogether. See, I was running for the purpose of reaching a goal and not for the process. I really didn't enjoy it, but I was committed to the process.
One day a friend from the gym grabbed me on my way in and took me running outside. We ran the Silver Strand from IB to Coronado, wow that really is a beautiful run (or bike ride!). Needless to say, I was hooked and haven't been able to get back on a treadmill since. I also found, surprisingly, that I ran faster and longer outside than I did inside. I didn't need the machine to pace me. I was even able to run a full 5 miles without a single walk break. Surprised myself!
Some months later I experienced a severe high ankle sprain and stress fracture. The result of both over-training and failing to slow down on a trail. 2 months on crutches and unable to do much in the way of any training put me back to nearly ground zero on my training regimen. Back on the road again, but with a new run/walk training method. It took awhile, but I'm back to running a full 5k without a walk break. Not the 5 miles I used to do, and not at the pace I used to run, but I'll get there. I can't say I love running, or that I'll always do it. But I don't hate it anymore, more often than not I really do enjoy it, and there's no arguing with the results: lower body fat and increased cardiovascular fitness...so I press on.
I've learned a lot through this experience. Most of which I apply to my training schedule, but much of which also applies to life and business. See, cross-training isn't just for the gym, it's also for the mind and spirit.
1. Pace Yourself:
Go at your own pace and take breaks when you need them. Walk when you need to, and sometimes when you want to. as long as the "need to" is more often than the "want to" then you're fine. This helps your training, but also your business plan. Sometimes you need to slow down, catch your breath, then pick up the pace again. You have to go at your own pace, not one set for you by someone else. Yes, a defined pace or program can be helpful, but in the end you run your own race and have to modify it for yourself.
2. Set Goals:
Set a goal and then strive to beat it. I like setting a minimum goal that I need to reach and then exceed that. Some people try and set their maximum goal and then reach it. Either way, the sense of accomplishment is motivating. Without a goal, you won't notice progress. That's fine for a hobbyist, but for serious training, and serious business, goals matter. They matter a lot. Now, once you've reached those goals comfortably, change them. Make them a bit more difficult. Rinse and Repeat.
3. Run Your Own Race:
Competition can be a good thing. It can be motivating to compete against others. But at the end of the day, the best person to compete against is yourself. Beat your own time. Exceed your own goals. Forget what's right for someone else. How fast they run or how well their business appears from your view. Your goals, your pace, that's what matters. As long as you're moving forward, you're doing great!
4. Enjoy the Process:
Find something you truly enjoy and then just dive in. Do you love to run? Then do that. Do you prefer cycling? Dance? Swimming? Machine-based cardio (Elliptical/Stairs)? Whatever you truly enjoy, start there. You shouldn't have to hate your workout, or your job for that matter. Take some time to find out what you love and do that. Within that there may be parts of the process you don't love, but you should enjoy it overall. Make it fun!
5. Cross-Train:
Now that you've found something you enjoy, switch it up some. Try something new. Don't just be tied to one thing, your body and mind need variety. If you run or bike and it's a rainy day, don't just hit the treadmill or indoor cycle, dance or do some other indoor cardio-fun. Using different muscles will benefit you in the long run.
If you weight train, and you should, then you should also do some yoga or pilates on your off days. Not only will this benefit your weight training, but it will also benefit your cardio workout as well. Yoga and Pilates, while both being a form of strength training, focus heavily on developing your core as well as stabilization muscles and flexibility. All of which you need for total body conditioning.
In life and business, find a hobby that's completely different from your job. Now that can also be your workout, or it can be volunteering for a cause you believe in. It can also be using your business skill-set to benefit another business or individual as a volunteer. Take a class. If you excel at numbers, take a marketing class. If you are a star-networker, take an accounting class. Stretch your mind and you'll find areas you never knew you could use and grow. Your primary gift remains, but cross-training your mind will help you grow in amazing ways.
6. Reward Yourself:
It's hard work, hard on your body and mind. Take time to enjoy your life, de-stress. Go shopping for something fun. Go out with friends. Spend time with family. Get a massage. This is critical, life is meant to be lived and loved. Appreciate what you have, where you've come from and where you're going. Enjoy the process! At the end of the day, and the end of your life, these details matter.
I'd been a confirmed gym rat for years, and about a year or so ago I was stuck at a plateau that I couldn't break with cardio or weight training. I'd hit a wall and no matter what I tried or how hard I worked, I just couldn't break through this final plateau. Oh those last 10#s are stubborn! Someone suggested I try running. Now, I never could run and the thought of it was NOT something I wanted to entertain. Finally, begrudgingly, I gave in and tried it.
I first started on the treadmill, could run maybe 30 seconds then walk a minute or more. I persisted until I was finally able to achieve a 5 minute run/1 minute walk. That didn't really take as long as I thought it would, but persistence paid off. I was tied to the metrics on the treadmill and had never considered running outside. First, I figured I'd just walk more frequently, sit down when I could. Also, I felt I needed the treadmill to move in order to keep me from slowing down or stopping altogether. See, I was running for the purpose of reaching a goal and not for the process. I really didn't enjoy it, but I was committed to the process.
One day a friend from the gym grabbed me on my way in and took me running outside. We ran the Silver Strand from IB to Coronado, wow that really is a beautiful run (or bike ride!). Needless to say, I was hooked and haven't been able to get back on a treadmill since. I also found, surprisingly, that I ran faster and longer outside than I did inside. I didn't need the machine to pace me. I was even able to run a full 5 miles without a single walk break. Surprised myself!
Some months later I experienced a severe high ankle sprain and stress fracture. The result of both over-training and failing to slow down on a trail. 2 months on crutches and unable to do much in the way of any training put me back to nearly ground zero on my training regimen. Back on the road again, but with a new run/walk training method. It took awhile, but I'm back to running a full 5k without a walk break. Not the 5 miles I used to do, and not at the pace I used to run, but I'll get there. I can't say I love running, or that I'll always do it. But I don't hate it anymore, more often than not I really do enjoy it, and there's no arguing with the results: lower body fat and increased cardiovascular fitness...so I press on.
I've learned a lot through this experience. Most of which I apply to my training schedule, but much of which also applies to life and business. See, cross-training isn't just for the gym, it's also for the mind and spirit.
1. Pace Yourself:
Go at your own pace and take breaks when you need them. Walk when you need to, and sometimes when you want to. as long as the "need to" is more often than the "want to" then you're fine. This helps your training, but also your business plan. Sometimes you need to slow down, catch your breath, then pick up the pace again. You have to go at your own pace, not one set for you by someone else. Yes, a defined pace or program can be helpful, but in the end you run your own race and have to modify it for yourself.
2. Set Goals:
Set a goal and then strive to beat it. I like setting a minimum goal that I need to reach and then exceed that. Some people try and set their maximum goal and then reach it. Either way, the sense of accomplishment is motivating. Without a goal, you won't notice progress. That's fine for a hobbyist, but for serious training, and serious business, goals matter. They matter a lot. Now, once you've reached those goals comfortably, change them. Make them a bit more difficult. Rinse and Repeat.
3. Run Your Own Race:
Competition can be a good thing. It can be motivating to compete against others. But at the end of the day, the best person to compete against is yourself. Beat your own time. Exceed your own goals. Forget what's right for someone else. How fast they run or how well their business appears from your view. Your goals, your pace, that's what matters. As long as you're moving forward, you're doing great!
4. Enjoy the Process:
Find something you truly enjoy and then just dive in. Do you love to run? Then do that. Do you prefer cycling? Dance? Swimming? Machine-based cardio (Elliptical/Stairs)? Whatever you truly enjoy, start there. You shouldn't have to hate your workout, or your job for that matter. Take some time to find out what you love and do that. Within that there may be parts of the process you don't love, but you should enjoy it overall. Make it fun!
5. Cross-Train:
Now that you've found something you enjoy, switch it up some. Try something new. Don't just be tied to one thing, your body and mind need variety. If you run or bike and it's a rainy day, don't just hit the treadmill or indoor cycle, dance or do some other indoor cardio-fun. Using different muscles will benefit you in the long run.
If you weight train, and you should, then you should also do some yoga or pilates on your off days. Not only will this benefit your weight training, but it will also benefit your cardio workout as well. Yoga and Pilates, while both being a form of strength training, focus heavily on developing your core as well as stabilization muscles and flexibility. All of which you need for total body conditioning.
In life and business, find a hobby that's completely different from your job. Now that can also be your workout, or it can be volunteering for a cause you believe in. It can also be using your business skill-set to benefit another business or individual as a volunteer. Take a class. If you excel at numbers, take a marketing class. If you are a star-networker, take an accounting class. Stretch your mind and you'll find areas you never knew you could use and grow. Your primary gift remains, but cross-training your mind will help you grow in amazing ways.
6. Reward Yourself:
It's hard work, hard on your body and mind. Take time to enjoy your life, de-stress. Go shopping for something fun. Go out with friends. Spend time with family. Get a massage. This is critical, life is meant to be lived and loved. Appreciate what you have, where you've come from and where you're going. Enjoy the process! At the end of the day, and the end of your life, these details matter.
Sunday, June 12, 2011
Surviving Injured Reserve
So, you've been working out, probably pretty hard, and one wrong step and - boom! you're injured and your whole routine is out the window. What do you do now? If you think maintaining your workout was difficult, believe me, surviving life on injured reserve requires both patience and a level of commitment that far exceeds your previous training routine.
A minor injury with a one-week or less recovery can be dealt with pretty well, your body could probably use the rest anyway and getting back on track shouldn't take more than a day or so once you resume activity. But what do you do with a fairly severe injury where you're out for months at a time? A badly sprained ankle or worse can have you on crutches for weeks and it will be longer still before you can go back to a full program, especially if that involves things such as running, dancing, and weight training. An upper body injury can present challenges as well, but at least you should be able to walk or handle a stationary bike which will keep your cardiac fitness from suffering too much of a set-back. For lower body injuries, there's a specific challenge to finding cardio and strength training when you can't really walk well. You will suffer a considerable set-back in your calorie-burn, but there's no reason why you can't see progress or at the very least, maintain your fitness during this time.
The first thing you have to do is follow your healing protocol. Rest and heal. Sounds great, right? Just lay on the couch, watch TV, eat well and wait for your body to do its magic. HA! Resting is harder than it seems, especially for an athlete. Oh, and if you're not sure you're an athlete, you will be when all of a sudden it occurs to you that it hurt more when you realized how long you would be away from your sport than the injury itself. And returning to activity too soon, big mistake! You'll be sidelined even longer and that really is no fun!
Next thing, before you go completely stir-crazy on the couch, is to figure out what you can do, design some sort of workout that doesn't stress the injury. This is a good time to look into some cross-training with a flexibility program such as a comprehensive stretching routine, pilates, yoga, or modified body weight mat routines. Depending on the type and location of your injury, you'll find that lots of things can cause stress that you wouldn't think would be a problem, so you'll need to find modifications or alternate exercises. There are more options once you're weight-bearing but you still want to be very careful and continue modifications and watching how your body responds to new activities. Dialing back your previous level of intensity requires a lot of self-control, and it is admittedly quite frustrating. Pain is your friend here, listen well, it tells you when you are doing too much too soon. This is no time to push through the pain, healing is different, there's time enough to push yourself after you're completely healed and if you do it too soon you never will be. Also, be aware that taking pain-relievers pre-workout can mask the pain if you accidentally overdo something, which can cause a set-back. If you do need pain medication, it's best to take it after the activity with another healthy dose of rest.
Nutrition is a key factor, especially when your body has become accustomed to a certain level of activity, you won't be able to supply it with the amount of fuel you're used to. You will, however, need an additional 200 calories a day to support the healing process and a significant portion of that should be protein. By significant, I mean about 30-40%, balancing out the rest with healthy choices and keeping well-hydrated. If you're on a weight-loss program, you will want to significantly slow down your goals to no more than a 1lb or less per week option, in fact you would do well to eat at maintenance during this time. Recovery should be your primary goal. You should also consider taking a high quality multivitamin. It is difficult to keep from over-eating when you're bored and 'resting', so if you aren't already doing this (and you really should be) it's a good idea to keep a food diary with both calorie and macro nutrient tracking. To calculate your daily calorie needs, you will need to know your basal metabolic rate. If you don't already know your BMR, it's a good time to find that out. There are several online versions specific to men or women and activity level. You'll probably want to adjust it down to sedentary during long periods of rest just to ensure that you don't over-estimate your calorie needs. There's a real balance to be struck here, sufficient calories for healing but not too much to cause unwanted weight gain.
Returning to activity, whether it's been weeks or months, is an exciting time and there's a natural tendency to want to go right back to exactly what you were doing before - as quickly as possible. Sadly, that's not going to happen. Follow your re-training protocol, adding in activities as tolerated. I know that's not what you want to hear, but you will get back to where you were, and even surpass it, but only if you heal and strengthen properly. Long-term damage often results from too little rest and too much activity too soon, let's not do that!
A minor injury with a one-week or less recovery can be dealt with pretty well, your body could probably use the rest anyway and getting back on track shouldn't take more than a day or so once you resume activity. But what do you do with a fairly severe injury where you're out for months at a time? A badly sprained ankle or worse can have you on crutches for weeks and it will be longer still before you can go back to a full program, especially if that involves things such as running, dancing, and weight training. An upper body injury can present challenges as well, but at least you should be able to walk or handle a stationary bike which will keep your cardiac fitness from suffering too much of a set-back. For lower body injuries, there's a specific challenge to finding cardio and strength training when you can't really walk well. You will suffer a considerable set-back in your calorie-burn, but there's no reason why you can't see progress or at the very least, maintain your fitness during this time.
The first thing you have to do is follow your healing protocol. Rest and heal. Sounds great, right? Just lay on the couch, watch TV, eat well and wait for your body to do its magic. HA! Resting is harder than it seems, especially for an athlete. Oh, and if you're not sure you're an athlete, you will be when all of a sudden it occurs to you that it hurt more when you realized how long you would be away from your sport than the injury itself. And returning to activity too soon, big mistake! You'll be sidelined even longer and that really is no fun!
Next thing, before you go completely stir-crazy on the couch, is to figure out what you can do, design some sort of workout that doesn't stress the injury. This is a good time to look into some cross-training with a flexibility program such as a comprehensive stretching routine, pilates, yoga, or modified body weight mat routines. Depending on the type and location of your injury, you'll find that lots of things can cause stress that you wouldn't think would be a problem, so you'll need to find modifications or alternate exercises. There are more options once you're weight-bearing but you still want to be very careful and continue modifications and watching how your body responds to new activities. Dialing back your previous level of intensity requires a lot of self-control, and it is admittedly quite frustrating. Pain is your friend here, listen well, it tells you when you are doing too much too soon. This is no time to push through the pain, healing is different, there's time enough to push yourself after you're completely healed and if you do it too soon you never will be. Also, be aware that taking pain-relievers pre-workout can mask the pain if you accidentally overdo something, which can cause a set-back. If you do need pain medication, it's best to take it after the activity with another healthy dose of rest.
Nutrition is a key factor, especially when your body has become accustomed to a certain level of activity, you won't be able to supply it with the amount of fuel you're used to. You will, however, need an additional 200 calories a day to support the healing process and a significant portion of that should be protein. By significant, I mean about 30-40%, balancing out the rest with healthy choices and keeping well-hydrated. If you're on a weight-loss program, you will want to significantly slow down your goals to no more than a 1lb or less per week option, in fact you would do well to eat at maintenance during this time. Recovery should be your primary goal. You should also consider taking a high quality multivitamin. It is difficult to keep from over-eating when you're bored and 'resting', so if you aren't already doing this (and you really should be) it's a good idea to keep a food diary with both calorie and macro nutrient tracking. To calculate your daily calorie needs, you will need to know your basal metabolic rate. If you don't already know your BMR, it's a good time to find that out. There are several online versions specific to men or women and activity level. You'll probably want to adjust it down to sedentary during long periods of rest just to ensure that you don't over-estimate your calorie needs. There's a real balance to be struck here, sufficient calories for healing but not too much to cause unwanted weight gain.
Returning to activity, whether it's been weeks or months, is an exciting time and there's a natural tendency to want to go right back to exactly what you were doing before - as quickly as possible. Sadly, that's not going to happen. Follow your re-training protocol, adding in activities as tolerated. I know that's not what you want to hear, but you will get back to where you were, and even surpass it, but only if you heal and strengthen properly. Long-term damage often results from too little rest and too much activity too soon, let's not do that!
Friday, August 13, 2010
Product Recommendations: Lose It App for iphone/ipod touch
I've reviewed several products lately, some free, some not, and thought I'd share my thoughts about some of them. We'll start with the totally free :)
The Lose It app for the iphone/ipod touch is a completely free program that helps you keep on track for weight loss or maintenance. I've spoken about food diaries before, they are one of the best tools for assessing and tracking your progress, and I've rarely seen any long-term success without them.
The Lose It app has a robust database of pre-programmed foods and the ability to add your own custom foods and recipes. There's also a database of exercises so that you can log in your activity level. You will enter in your current and goal weight and how fast you want to lose and it will give you a calorie budget for the day. Logging your food and exercise will automatically update your budget in real time and allow you to see how much more you can still eat that day and stay on track. There are daily and weekly reports, which can be emailed to you, with lots of pretty graphs if you like that sort of thing (I do, especially when they go the direction I want them to). A friend feature allows you to add friends to help with motivation and accountability.
The only downside I see to this program is that it does require an iphone or ipod touch as there's no current ability to use the web to enter the data. The web will allow you to view the reports and there's a forum group where you can connect with other users for motivation and support.
If you have an iphone or ipod touch, give this program a try...it's totally free and not a trial version either.
The Lose It app for the iphone/ipod touch is a completely free program that helps you keep on track for weight loss or maintenance. I've spoken about food diaries before, they are one of the best tools for assessing and tracking your progress, and I've rarely seen any long-term success without them.
The Lose It app has a robust database of pre-programmed foods and the ability to add your own custom foods and recipes. There's also a database of exercises so that you can log in your activity level. You will enter in your current and goal weight and how fast you want to lose and it will give you a calorie budget for the day. Logging your food and exercise will automatically update your budget in real time and allow you to see how much more you can still eat that day and stay on track. There are daily and weekly reports, which can be emailed to you, with lots of pretty graphs if you like that sort of thing (I do, especially when they go the direction I want them to). A friend feature allows you to add friends to help with motivation and accountability.
The only downside I see to this program is that it does require an iphone or ipod touch as there's no current ability to use the web to enter the data. The web will allow you to view the reports and there's a forum group where you can connect with other users for motivation and support.
If you have an iphone or ipod touch, give this program a try...it's totally free and not a trial version either.
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