Let's talk about the importance of warming up in your training program. If done correctly a warm up can have a lots of beneficial effects on your work out and consequently on your health.
What is happening in your body when you warm up?
When you begin to exercise you are stimulating your cardio respiratory, neuromuscular and metabolic system. Your muscles contraction will demand more oxygen. You will notice a change in your heart rate and breathing rate. As your metabolism increases, your blood moves faster through your circulatory system to be directing to your muscles. More heat and oxygene is released into the muscle fibers, allowing them to use glucose and fatty acids in order to burn calories and make energy available for your training. This gradual physiological response gives the body the time to adapt to a higher intensity training phase.
Frequently asked questions about warming up:
How long do I warm up for? Usually 10 minutes.
When is my body ready for work out? Use biofeedback, notice and observe the physical signs during the warm up phase ( see above)
What intensity do I start my warm up? Start slowly ( 20 -30% of your Max capacity) and increase intensity until your heart rate goes up to your training zone( Average 120-130 BPM)
Don't confuse cardio training with warming up. A warm up is included in your cardio training time.
The benefits of a good quality warm up are:
More calorie burning by increasing your core body temperature.
A more forceful contraction of the muscles.
Prevention of injuries by improving the elasticity and the contractibility of your muscles.
Prevention of the buildup of lactic acid in the blood.
Improves joint range of motion.
Lubrification of your joints.
Thanks for reading!
Christian Heno, Owner
Zenergie Holistic Health and Fitness Studio
Zenergie is a private fitness studio owned and operated by Christian Heno, BCRPA-Certified Personal Trainer, martial arts instructor, and practictioner of Tui-na, traditional Chinese massage. Zenergie's professional staff specialize in working with both the body and mind to enhance health, improve fitness, and restore capacity in our clients.
Monday, 21 March 2011
Core Muscles: What Are They?
Today I would like to talk to you about core muscles. What are they really?
Most people use the word "core" without a proper understanding of the muscles involved, and how should they be used.What we are talking about is a group of muscles which makes the connection between your lower and your upper body. Having a strong core will make your body more resistance to any external forces that are applied to the body. Primarily, your core acts has a belt which wraps your mid section in order to protect and stabilize your spine.
The muscles which makes the core are:
Abdominals; Transverse abdominals- Obliques- Rectus abdominis
Back: Erector spinae
Hips: Gluteus- Ilio psoas
Legs: Hamstrings
Your core muscles are not just stabilisers, they also have motor functions and they should be trained from all directions.That is why we always make sure that we spend some time with you working on them at each sessions, so you body can be more functional.
Have a nice week end, and see you all next week for more core exercises.
Most people use the word "core" without a proper understanding of the muscles involved, and how should they be used.What we are talking about is a group of muscles which makes the connection between your lower and your upper body. Having a strong core will make your body more resistance to any external forces that are applied to the body. Primarily, your core acts has a belt which wraps your mid section in order to protect and stabilize your spine.
The muscles which makes the core are:
Abdominals; Transverse abdominals- Obliques- Rectus abdominis
Back: Erector spinae
Hips: Gluteus- Ilio psoas
Legs: Hamstrings
Your core muscles are not just stabilisers, they also have motor functions and they should be trained from all directions.That is why we always make sure that we spend some time with you working on them at each sessions, so you body can be more functional.
Have a nice week end, and see you all next week for more core exercises.
Buying Running Shoes
Tip of the week...buying running shoes
Shoes are the only thing that stands between and the sole of our feet and the ground and the only protection for the feet. They absorb the impact we make when running or walking.
Exercise shoes can be divided into two categories: running and walking shoes. These two can further be divided into "on the road" shoes and "off-road" or "trail" shoes.
Walking shoes are generally heavier, may have less ventilation and less technical features then the running shoe. Trail shoes have better grip, which helps while walking or running on the loose ground. Running, as well as some walking shoes have some features to help correct the bio mechanical imperfections of our feet such as over/under pronation. They may have roll bars to control the foot movement, or may have stiff or soft midsole.
The best time to buy new shoes is late in the afternoon when our feet are a bit swollen from the daily activities as they will swell a bit during long walks or runs. Go to a specialized shoe store with experienced staff, preferably runners, ask questions such as "how many miles a week do you run?" etc. Avoid being taken by flashy colours or certain brand of shoes. There is no the best shoe, only the best shoe for your needs.
Thanks for reading!
Christian Heno, Owner
Zenergie Holistic Health and Fitness Studio
Shoes are the only thing that stands between and the sole of our feet and the ground and the only protection for the feet. They absorb the impact we make when running or walking.
Exercise shoes can be divided into two categories: running and walking shoes. These two can further be divided into "on the road" shoes and "off-road" or "trail" shoes.
Walking shoes are generally heavier, may have less ventilation and less technical features then the running shoe. Trail shoes have better grip, which helps while walking or running on the loose ground. Running, as well as some walking shoes have some features to help correct the bio mechanical imperfections of our feet such as over/under pronation. They may have roll bars to control the foot movement, or may have stiff or soft midsole.
The best time to buy new shoes is late in the afternoon when our feet are a bit swollen from the daily activities as they will swell a bit during long walks or runs. Go to a specialized shoe store with experienced staff, preferably runners, ask questions such as "how many miles a week do you run?" etc. Avoid being taken by flashy colours or certain brand of shoes. There is no the best shoe, only the best shoe for your needs.
Thanks for reading!
Christian Heno, Owner
Zenergie Holistic Health and Fitness Studio
Tuesday, 15 March 2011
More About Heart Rate Monitoring
A while ago I wrote about heart rate monitors (HRM). Now when you have it, just how do we train with it? HRM show the effort at which we train and there are five zones of training with different intensities.
1. The Moderate Activity Zone
HR is 50-60% of Max HR. You are not running at full speed, training in this zone will indeed increase your speed and strenght. Your body is going to be getting into shape by burning a higher blend of fat calories than carbohydrate calories for its fuel. You can run "long, slow distances" in this zone.
2.Weight Management Zone
HR is 60-70% of Max HR. At this level, you will strenghten your heart and give it the opportunity to work at its optimum level. Training at this level will work your heart hard enough for it to get stronger and be ready for a steady, pain-free, moderate pace.
3.The Aerobic Zone
HR is 70-80% of Max HR. Training your respiratory system is what increases your endurance. If you are able to jog a mile in this zone in 10 min., in few weeks you should be able to jog the same distance in less time in the same zone. If you wan to be fitter, faster and stronger, train in this zone.
4. The Anaerobic Treshold Tone
HR is 80-90% of Max HR. The discription of the training in this zone would be "hard". The benefits of exercising in the anaerobic treshold zone are primarily for those who are interested in high performance training.
5.The Red Line Zone
HR is 90-100% of Max HR. You should train in this zone only if you are very fit. It means "puting pedal to the metal" and run at full speed for brief period of time. The description of training in this zone can be quit colourful and full of expletives :). It feels as if you can't breathe enough oxygen and that you heart wants to jump out of your chest. This training increases your speed.
Happy training!
Christian Heno, Owner
Zenergie Holistic Health and Fitness Studio
1. The Moderate Activity Zone
HR is 50-60% of Max HR. You are not running at full speed, training in this zone will indeed increase your speed and strenght. Your body is going to be getting into shape by burning a higher blend of fat calories than carbohydrate calories for its fuel. You can run "long, slow distances" in this zone.
2.Weight Management Zone
HR is 60-70% of Max HR. At this level, you will strenghten your heart and give it the opportunity to work at its optimum level. Training at this level will work your heart hard enough for it to get stronger and be ready for a steady, pain-free, moderate pace.
3.The Aerobic Zone
HR is 70-80% of Max HR. Training your respiratory system is what increases your endurance. If you are able to jog a mile in this zone in 10 min., in few weeks you should be able to jog the same distance in less time in the same zone. If you wan to be fitter, faster and stronger, train in this zone.
4. The Anaerobic Treshold Tone
HR is 80-90% of Max HR. The discription of the training in this zone would be "hard". The benefits of exercising in the anaerobic treshold zone are primarily for those who are interested in high performance training.
5.The Red Line Zone
HR is 90-100% of Max HR. You should train in this zone only if you are very fit. It means "puting pedal to the metal" and run at full speed for brief period of time. The description of training in this zone can be quit colourful and full of expletives :). It feels as if you can't breathe enough oxygen and that you heart wants to jump out of your chest. This training increases your speed.
Happy training!
Christian Heno, Owner
Zenergie Holistic Health and Fitness Studio
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