nutritional and lifestyle information, training tips, local events and activities.
Racewalking
- “Do you get as good a workout
racewalking as jogging?”
- "Does racewalking "force"
the hip area to do something it is not supposed to do?"
- "Isn' t racewalking hard on the knees?"
- "What about the lower back?"
- "Racewalking looks like it's only
for the very competitive – can I benefit even if I don't
compete?"
- “What is the difference between
racewalking, speedwalking, powerwalking and fitness walking....?”
Fitness/Wellness
- “Are the least expensive/simplest
monitors adequate/as useful as those units with more features?
“
- "How long will it take to lose
weight?"
- “What should I do when my doctor
prescribes medication?”
- "Why is stretching important?"
- "Can I over stretch a muscle?"
- "Can exercise help to lower my blood
pressure?"
- "Why are my muscles sore the day
or two after I do weight training?"
- "Why would I choose to hire a personal
trainer outside of the club setting?"
- "Will my muscle turn to fat if I quit
weight training?"
- "I am over 51 years old, why should
I weight train?"
- "What is the difference
between muscle strength and muscle endurance?"
- “What is VO2 max and what does
it mean?”
Got a question you don’t see here? Email judy@erofit.com.
RACEWALKING
“Do
you get as good a workout reacewalking as jogging?”
Racewalking, like Cross Country Skiing, gives you a total body
workout. A study conducted at Columbia University revealed that
Racewalking not only burned more calories than walking but,
at certain speeds, even more than running. This is due to the
dynamic use of the arms and upper torso and high leg speed.
The following example is from a study which took place at Columbia
University. Source: "Racewalk to Fitness" by Jake
Jacobson, published by Simon and Schuster, 1980, page 203. The
concept was "racewalking produces more muscular repetitions
per minute" - more calories burned. The book is out of
print but is in most libraries.
MILE PACE RUNNING RACEWALKING
12:00
480 530
10:00
660
734
8:35
690
960
Questions arise concerning the impact of racewalking on hips,
knees and lower back by individuals unfamiliar with the racewalk
technique.
[ back to top ]
"Does racewalking 'force'
the hip area to do something it is not supposed to do?"
James G. Garrick, M.D. author of Peak Condition refers to the
hip as the most stable joint in the body. The joint is formed
by the end of the femur, thigh bone, which inserts into the
lower part of the pelvis. The pelvis is a bony ringlike structure
to which is attached the muscles of the spine, abdomen, hip
and thigh.
The hip is designed for front to back, side to side, and rotational
movements. The hip-flexing extending front-to-back (not side
to side) movement is natural to the walking stride. Injuries
involving the muscles & tendons surrounding the pelvis relate
to improper technique.
[ back to top ]
"Isn't racewalking
hard on the knees?"
During "bent-knee" walk, the muscular structures
of the legs and knees must bear the body's weight. As muscles
tire, stability and endurance are affected. When the knee is
straight, the body's weight is supported by the leg bones, the
femur and tibia. In this position the knee is stabilized by
the natural bony structure of the knee. This bony support leads
to a stable, energy efficient walk. Straightening the knee does
not mean forcing it back or "locking it". The anatomy
of the knee joint does not preclude straightening. Those who
suggest racewalking is hard on the knee may be referring to
forcing the knee straight when the supporting musculature has
lost flexibility and strength, or in those with severe ligamentous
injury. Older walkers benefit from racewalking as it works to
limber tightened muscles & strengthen weak muscles surrounding
the knee. Racewalking strengthens the supporting structure of
the knee with its foot work. Fitness racewalking does not force
any joint to do what it cannot do already; racewalking helps
the joints become increasingly functional by encouraging remedial
exercises and use.
[ back to top ]
"What about the lower
back?"
The standard treatment for lower back pain is to strengthen
the abdominal and hip muscles and stretch lower back muscles.
Fitness racewalk technique encourages gentle hip movement and
strengthens the abdominal muscles and gluteal muscles. By encouraging
a gentle natural hip movement, without the pounding or jarring
incurred with other activities, fitness racewalking may benefit
lower back pain.
Thanks to Dr. Ted Forcum, Back In Motion Chiropractic in Portland,
Oregon, for his technical review of racewalking biomechanics
[ back to top ]
"Racewalkling looks
like its only for the very competitive – can I benifit even
if I don't compete?"
YES! Racewalking is both an excellent cardiovascular fitness
sport and an exciting competitive sport with Olympic status.
Individuals of all ages, body types can racewalk. Runners, bikers,
cross country skiers racewalk because it is an excellent cross
training activity. Most aerobic activities that are performed
for a sustained period of time and repeated regularly, will
improve the cardiovascular system and relieve stress. However,
racewalking on a regular basis can provide even greater benefits.
When compared to other physically demanding activities, Racewalking
will:
* Be less injury prone.
* Exercise more major muscles.
* Strengthen bones & connective tissue.
* Burn more calories.
* Build upper body strength.
* Promote muscular balance.
* Increase muscle coordination.
* Provide a greater challenge to mind & body.
[ back to top ]
“What is the
difference between racewalking, speedwalking, powerwalking, and
fitness walking....?”
Racewalking is the walk of Olympians, and its unique technique
differentiates it from other ‘forms' of walking. To the
uninitiated, race walkers are waddling, wiggling, wriggling
eccentrics who careen around on strangely stiff legs. To those
who appreciate and understand the sport, race walkers are remarkably
fleet-footed athletes. While most types of walking simply require
doing your regular walk at a faster pace or over challenging
terrain, race walking demands an altogether different approach.
The technique is based on controlled, precise movements. The
advancing leg is straight at time of contact, remaining so until
it passes under the body. Race walking is safe, smooth, rhythmic,
and graceful. You do not have to be a ‘racer' to racewalk.
[ back to top ]
FITNESS/WELLNESS
“Are the least
expensive/simplkest monitors adequate/as useful as thise units
with more features?“
Choosing the features of a heart rate monitor are based on
what your training goals are. If you are interested in monitor
you pulse during activity, a simpler model is adequate. If you
are more competitve and desire accumulating a memory of heart
rates at different times, then you would select one that feature.
For those who want to be able to keep the info in the computer
then, that is a desired feature.
I am an advocate of using one that meets your needs, but will
allow you to grow with it, somewhat.
I hope this helps. I do have the Polar NV available which is
what I use and have used for several years.
[ back to top ]
"How long will
it take to lose weight?"
Attempt to lose body fat at a maximum rate of 1 to 2 pounds
per week. Losses greater than this result in losses of muscles
tissue. How long it will take depends on how much you desire
to lose. A pound of fat has approximately 3,500 kilocalories.
A daily dietary reduction of 250 - 500 kilocalories will total
about 1,750 to 3,500 kilocalories per week. It is advisable
to do a combination of calorie reduction combined with exercise
to create the desired deficit. As you increase your muscle mass,
you increase the number of calories needed. Remember women should
not eat less than 1200 kilocalories a day, and men no less than
1,500 kilocalories per day to avoid the dieter's yoyo phenomenon.
[ back to top ]
“What should
I do when my doctor prescribes medication?”
This is a great question that effects all of us. Ask your physician
what the possible side effects are, all of them. Drug research
studies show that drugs can interact with each other and internal
as well as external factors. Your pharmacist is another resource,
as well as information available over the Internet. A client
was prescribed an anti-anxiety drug, prior to entering a competitive
event. This client learned the frightening way that the combination
of that medication with heat and exertion was dangerous, as
she was taken by ambulance to the hospital after collapsing.
Become an advocate for your health and health care. Know what
you are taking and what the contraindications are.
[ back to top ]
"Why is stretching
important ?"
Stretching keeps muscles supple. It reduces muscle tension
contributing to preventing injuries and muscle strains, increases,
range of motion, promotes circulation, and makes the body feel
more relaxed - when done properly.
[ back to top ]
"Can I overstretch
a muscle?"
Yes. Stretching should not be stressful. It should never hurt.
It is not uncommon for people who are injured to over stretch
the sore muscle thus causing additional micro tears within the
muscle fibers, inhibiting the healing process.
[ back to top ]
"Can exercise help to
lower my blood pressure?"
Studies have shown that regular exercise (both aerobic and
strength) may contribute to lowering of blood pressure. Be sure
to breathe properly and train sensibly. Always consult with
your physician for exercise guidelines.
[ back to top ]
"Why are my muscles
sore the day or two after I do weight training?"
Muscle soreness is experienced in varying degrees by all who
weight train. The theories most often presented are: 1) minute
tears of muscle and connective tissue cause the muscle soreness;
2) lack of oxygen to muscle tissue which occurs with intense
work, may cause the soreness. Light exercise combined with stretching
will speed the recovery from muscle soreness.
[ back to top ]
"Why would I choose
to hire a personal trainer outside of the club setting?"
Many people simply do not want to go to a club. They choose
to hire an outside personal trainer / coach to implement lifestyle
changes, which they can sustain from their homes. Ninety percent
of my clients are home based. I help them discover ways to make
lifestyle changes implementing fitness into their daily routines.
[ back to top ]
"Will my muscle turn
to fat if I quit weight training?"
No. Muscle is muscle and fat is fat. These are separate systems.
When weight training is stopped, the body no longer requires
as many calories. Unless an individual adjusts their eating
habits to accommodate the diminished caloric need, the result
is more calories in than out equaling a gain in body fat.
[ back to top ]
"I am over 51 years
old , why should I weight train?"
For the same reasons someone younger may choose weight train.
Studies show the benefits of resistance training include, but
not limited to: maintain or increase your muscle tissue, maintain
or increase your metabolic rate, reduce body fat, increase bone
density, maintain or improve low back health. Studies show that
on the average an adult will lose a half pound of muscle a year,
after the age of 20. By the time you are 50 you have lost 15
pounds of metabolic muscle tissue and possibly gained 45 pounds
of fat. That is a net scale weight gain of 30 pounds. For every
pound of muscle lost, you have to eat 50 less calories per day
to maintain your weight.
[ back to top ]
"What
is the difference between muscle strength and muscle endurance?"
Muscle strength refers to the ability to exert a maximum force
during a single effort. Lifting a certain weight only once.
It is specific to a muscle or muscle group.
Muscle endurance is the ability to preform repeated muscle
contractions using moderate loads for a given period of time.
This, too, is specific to a muscle or muscle group.
[ back to top ]
“What is VO2 Max
and what does it mean?”
Maximal oxygen intake measures the ability of the body to transport
oxygen from the ambient air to the working muscles. Fitness
can be measured by the volume of oxygen consumed while exercising
at maximum capacity. VO2 max is the maximum amount of oxygen
in milliliters, one can use in one minute per kilogram of body
weight. Those who are more fit have higher VO2 max values and
can exercise more intensely than those who are not as well conditioned.
It is a measure of your capacity to generate the energy required
for endurance activities and is one of the most important factors
determining your ability to exercise for longer than four to
five minutes. Our sedentary VO2 max values are genetically determined.
Although anyone can improve their sedentary VO2 max value through
training, this genetic variation helps explain why everyone
can't train themselves to be an elite performer. With training,
drastic improvements in VO2 max can be made. Therefore if it
is a desire to attain your best possible performance, VO2 max
improvement is one aspect of your training that should not be
overlooked. For VO2 max improvement to occur, training should
be conducted at an intensity of at least 70 percent of VO2 max.
Seventy percent of VO2 max corresponds to a pace that will bring
your heart rate to 75-80 percent of maximum.
With that said, there are several studies of different types
supporting the concept that it is oxygen delivery, not oxygen
utilization that limits VO2 max. Physiological factors that
may impede or influence oxygen exchange include:
* The amount of blood flow, the ability to deliver oxygen to
the tissues is determined by;
* The amount of oxygen that the blood can carry (per liter)
related to hemaglobin content and Red Blood Cell Count;
* The ability of the tissues to gain access to that oxygen as
blood passes through the tissues.
[ back to top ]
