militarymorons.com objective accurate information about gear weapons equipment Lose It! - Home Votre spécialiste chaussures et articles de running : Asics, Mizuno, ... - univers-running.com Retrouvez les dernières actualités autour du running Trés prochainement, retrouvez ici toute l'actualité du running grâce à la communauté Univers-Running.Com Trés prochainement, retrouvez ici toute l'actualité du running grâce à la communauté Univers-Running.Com Bientôt ici, toute l'actualité du running ! Calculate Your Training Heart Rate Zones Heart-rate training indicates if your aerobic activity is too easy, just right, or too exhaustive an effort to keep pace with your training goals. Heart-rate training benefits everyone, from the beginning exerciser trying to lose weight, to individuals trying to improve their cardiovascular fitness, to the highly conditioned athlete preparing for the next competition. The key to making progress is to elevate your heart rate into the correct training zone, so your effort matches your goals. Here are seven easy-to-follow steps that will help you calculate your ideal heart-rate training zone. More: Target Heart Rate Calculator Calculate Your Maximum Heart Rate The easiest way to do this is a simple paper-and-pencil calculation. This method does not take into account your fitness level or inherited genes, which can make your true maximum heart rate 10 to 20 beats per minute higher or lower than the age-predicted number. More: How to Train with a Power Meter Determine Your Resting Heart Rate
Running 101: Training With A Heart Rate Monitor Heart rate monitors are useful, but hardly essential. Many runners wear heart rate monitors while they run. Should you? Heart rate monitors are not the essential training tools that some advocates make them out to be. The basic rationale for wearing a heart rate monitor while running is that heart rate is an indicator of exercise intensity. To do this, you first need to determine your individual heart rate response to running intensity. RELATED: The Pros Of Heart Rate Training Put on your heart rate monitor and jog for two to three minutes at a very comfortable pace. Heart rate-based training involves targeting different heart rate zones in different workouts. Each zone carries its own benefits and is appropriate for different types of workouts. Zone 3 is just a bit faster than your natural jogging pace — that is, the pace you automatically adopt when you go out for a run without even thinking about the intensity. Zone 5a is your lactate threshold intensity. About The Author:
Get In The Zone: The Pros Of Heart-Rate Training For Runners Learn how to utilize fat as fuel, improve efficiency and better gauge intensity by training in the right zones. When you think of an easy run, thoughts of runners cruising down the sidewalk, rocking out to the beat in their headphones at a comfortable clip probably come to mind. Unknowingly, however, most runners don’t really run all that easy on their easy runs. After a few warmup miles, many runners start to feel good and begin pushing the pace without even realizing it. What started out as an easy run may end up being a push to simply get it over with as quickly as possible. To help runners and other endurance athletes keep their easy runs easy and their hard workouts at the correct intensity, more and more coaches are relying on heart-rate training. RELATED: Three Heart-Rate Monitor Mistakes Everyone Makes During exercise, the body utilizes two primary sources of fuel, namely carbohydrates and fats. RELATED: Using Heart Rate To Measure Overtraining
Three Heart-Rate Monitor Mistakes Everyone Makes Avoid these and you will be well on your way toward getting the most out of your device. A heart rate monitor can be a useful piece of training equipment. Heart rate is a reliable indicator of exercise intensity, so training with one can help you work hard enough but not too hard in each workout. But using this type of device will not automatically make your training more effective. There are three mistakes in the use of heart rate monitors that are especially common. FILED UNDER: Training TAGS: heart rate monitors / Heart Rate Training / resting heart rate / speed workouts
No time? Work out like a 'corporate athlete' Seven minutes. That's the amount of time it takes to complete the high-intensity circuit training program Chris Jordan designed to help his clients lose weight and get fit. Repeat the circuit two to three times and your workout is over. You'll sweat. Your muscles will probably be sore the next day. "(High-intensity circuit training) is growing in popularity because of its efficiency and practicality for a time-constrained society," Jordan writes in the May/June issue of the American College of Sports Medicine's Health & Fitness Journal. Jordan is the director of exercise physiology at the Human Performance Institute, where he developed the fitness programming portion of their Corporate Athlete program for business executives looking to improve their performance -- in and out of the office. A workout a day may keep cancer away The Human Performance Institute was formed more than 30 years ago by doctors Jim Loehr and Jack Groppel. Excuse-proof your workout No pain, no gain, right?
Excuse-proof your workout Studies have shown that regular exercise can actually increase your energy level. We make excuses to reduce our discomfort about not doing something, expert says Getting into the exercise habit can lead to a "healthy obsession" Top excuses for not exercising include lack of time and lack of energy (Health.com) -- We all have our reasons for not working out. Some are legit -- we're working late or nursing an injury -- but often we're just talking ourselves out of exercising. "We make excuses to reduce what's called cognitive dissonance," says Dan Kirschenbaum, professor of psychiatry and behavioral sciences at Northwestern University Medical School. That's not to say you're lazy; it's a normal response. Until then, here's how to overcome your top four gym deterrents (as revealed in a Health.com poll). Excuses for regular exercise She's doing what at 8 months pregnant? Michelle Obama: First lady of fitness Health.com: 30-minute workout, no gym required The excuse: I'm too pooped. The key?
Lolo Jones' Core Workout A generation ago, you'd be hard-pressed to find elite runners paying attention to their abs. Today, it's practically mandatory. "Our coaches drill the importance of core conditioning into our heads," says world champion hurdler Lolo Jones. "We're at it all the time." That's because scientists and coaches now know that you can't run your best without a strong core, the muscles in your abdominals, lower back, and glutes. They provide the stability, power, and endurance that runners need for powering up hills, sprinting to the finish, and maintaining efficient form mile after mile. "When your core is strong, everything else will follow," says Greg McMillan, a running coach in Flagstaff, Arizona, who has worked with scores of elite and recreational runners. The key is to train your core like a specialist. All runners-from those rehabbing injuries to elites gunning for PRs-can benefit from this detailed approach. Quality core work isn't easy. Speed Uphills Downhills Endurance Lateral Movement