Team Oregon Tip - Running in the heat. Performance may be influenced tremendously by temperature.
As air temperature rises, the combination of environmental heat and increased body heat from exercise may result in adverse effects ranging from decreased performance to death. The best defense the runner has is to prepare himself for warm weather conditions and understand how to recognize and deal with the effects of heat. For runners who may compete in hot weather it is critical for performance and safety to develop and maintain heat acclimatization. The human body is able to maintain a fairly constant temperature under varying environmental conditions. Runners Learn How To Use Your Heart Rate Monitor. There are two simple, compelling reasons to use a heart-rate monitor: to train and race at the best pace for you.
The table below shows you how to find your perfect paces for: (1) the three most important workouts in any training program; and (2) the four most popular road-race distances. Workout Percent of Maximum Heart Rate (MHR) Easy run and long run 65-75% Tempo run 87-92% Interval repeats 95-100% Race Distance Half-marathon 85-88% Marathon 80-85% Fern Oliner had been a runner for more than 25 years when she experienced a breakthrough in her performance. "For the very first time, I felt like a true runner," she recalls.
Her secret? "I was breathing heavily as I was going up the hills, but the monitor told me I was okay. Fitness and Exercise Calculators. Heart Rate Based Calorie Burn Calculator. This heart rate based calorie burn calculator (also known as a "heart rate based caloric expenditure calculator") provides an estimate of the rate at which you are burning calories during aerobic (i.e. cardiorespiratory) exercise, based on your average heart rate while performing the exercise.
During exercise your muscles must burn calories to fuel their contractions. The conversion of calories from their stored nutrient state to the form that can be burned by your muscle cells is achieved, during aerobic exercise, through the process of cellular respiration, which requires oxygen, and the delivery of oxygen through your bloodstream to your active muscle cells is directly related to your heart rate. It is this relationship that allows you to predict your energy expenditure (i.e. calorie burn) from your heart rate. Method The experimental data on which this calculator is based covers an exercise intensity level that ranges from between 41% to 80% of VO2max. How to make homemade LARA Bars. I love LARA bars!
I think they are the perfect mid-morning snack (or meal 2 if you are on any of the DAMY plans). My clients share my affection for these little bars of goodness as well. They are great for many reasons: They are easy to throw in your purse when you are in a hurry, you can pack them easily for the kids, and they satisfy the sweet tooth. LARA Bars are: GLUTEN FREE, DAIRY FREE, SOY FREE, and VEGAN. These sweet pieces of heaven are made of basic natural ingredients, fruits and nuts. The Delicious Revolution. 35 Flares Twitter 0 Facebook 34 Pin It Share 0 6 Google+ 1 Email -- Email to a friend 35 Flares × Homemade almond milk has unbelievable flavor when compared to the boxed varieties.
If you are on the fence about taking a few minutes to make your own fresh nut or seed milks at home check out all the benefits: fresher, more creamy tasteyou can flavor the milk any way you like (vanilla, cacao, fresh berries, or maca for a malted taste)you have almond pulp left over (to use for raw, vegan desserts that will blow your mind!) Generate less waste with no milk cartons or boxeshands on, connected feeling to your foodif you include kids, connected time in the kitchen with little onesless waist. Dried Plum and Prune Recipes. Bircher Muesli with California Dried Plums Natalie Coughlin starts her day with her easy and delicious take on the favorite Swiss whole-grain cereal, Bircher Muesli.
Just soak rolled and steel-cut oats, almonds, sunflower seeds, grated apple and California Dried Plums in apple and orange juice, top with yogurt and fresh fruit, to jumpstart your morning with a boost of long-lasting energy. California Dried Plum Swedish Meatballs. Well Fed Man: DIY Energy Bars. How To Ease Muscle Soreness With A Foam Roller Slideshow. Active Isolated Stretching Exercises. Below are 8 active isolated stretches from the father/son team of Jim and Phil Wharton.
The underlying theory behind A.I. is that if a muscle is stretched too far, too fast, or for too long, it elicits a protective action known as the myotatic reflex, causing it to automatically and ballistically recoil in an attempt to prevent the muscle from tearing. This occurs about three seconds into a stretch. Therefore, A.I. practitioners hold a stretch for only a second or two, before the myotatic reflex kicks in, then relax and repeat 10 times.
Using this technique, the muscles exhibit a greater range of motion over the course of each set of stretching repeats. The other key to A.I. is to contract the opposing muscles to allow the target muscle to relax. This brings up the "assisted" aspect of A.I. For more on stretching, see The Wharton's Way, or visit www.aistretch.com. What to Wear for Runners: Runner. How to Properly Tie Your Running Shoes from Runner's World.com.