Training: Running on empty?By Tom Hodge(Tom Hodge) Short-term limitations versus long-term benefits Before embarking on glycogen manipulation training, it’s important to recognise its limitations. For example, if you’re a track rider and don’t race for longer than an hour, ...Recovox News - http://recovoxnews.blogspot.com/ Miz Minka’s Musings: 101 Things About Me (Because I’m Self-Absorbed)By admin ‘A lot will have been running fast and are now looking at running long. Distance running improves with age.’Safety is a key concern for race organisers. Testing is similarly stringent on the Marathon Des Sables, while in the Marathon Of ...search engine optimization analysis - http://searchengineoptimizationanalysis.araviel.com/ Re: Nouveau Riche UniversityBy John It is the 'product' that they sell, but it might as well be long-distance phone plans, an internet web-based business, vitamins, or make-up. --This makes little sense. You admit investing tools and education are the products sold, ...Tribe.net: Residential Real Estate... - http://realestate.tribe.net/ Gates of Vienna News Feed 9/28/2008By Baron Bodissey(Baron Bodissey) But it ought to be clear that without the services of a well developed commercial banking system, it is impossible to organize business activities as essential as payments, deposits, checking, payrolls, and the discounting of short-term ...Gates of Vienna - http://gatesofvienna.blogspot.com/ PDF: The Unseen HandBy michael144(michael144) believes that capitalistic economies naturally follow long term cycles
Tuesday, September 30, 2008
Friday, September 26, 2008
4 Miler 4 Month Plan
How to go from being in the Beginning Runners Crowd to hitting a goal of a 4-miler in four months. If your not an active person and want to start a exercise program that's where we will start.
What inspired me one day after a regular long hard day at work; was to normally come in put my feet up on the coffee table with a beer in one hand and a cigarette in the other? One can change habits if they want too.
I would say if anything inspired me to start thinking about my health better, was watching a sixty-two year old man running the Boston Marathon one day. He was as fit as any twenty year old athlete.
My normal routine after work would be to change into putting on my running shoes and some shorts instead of hitting the couch. The first goal would be to just get around the block at a walk with no running. Each day I seen I was feeling a little better and even looking forward to each days walk.
By the second week the goal would be to start jogging a little. To start with the plan would be to jog two houses down the street from me. Once that became easy I would add another house. Once I starting gasping for air I would then slow to a walk.
By the end of the second week, I could get all the way around the block without stopping to a walk. Now I had already measured the distance off in my (half mile) car to see how far it was. It's just a gauge for yourself if somebody ever asked; you would be able to answer them with an honest answer. About the same time this was going on, I managed to stop a twenty year smoking habit as well.
Better health became more important to me than the $1.50 a day pack of cigarettes. Ha! No telling what they are costing these days! By the end of the second week I could get around the block two times! You will too! Remember you came from the Beginning Runners Crowd. As you get further along your body becomes more adapted to expanding your lungs, though you will still cough some afterwords up to three months out. By the end of the third month you should be up to three miles or more.
At this stage I would not miss any days. That comes much later. Now somewhere in the forth month you should be hitting that 4-mile marker, via increasing each week a quarter of mile at a time. Of course you adjust if you are very much over weight and you should inform your doctor as well. I easily lost ten pounds when I started.
Now you can be proud of yourself. I am of you! You have graduated from being in the Beginning Runners Crowd to a full fledged 4-miler in four months! It wasn't until a year or so before I became interested in races. Though you may never; there is nothing wrong with that. You can be a runner just to reap the benefits of running. It will keep the weight off and you'll have minimum colds and flue!
What inspired me one day after a regular long hard day at work; was to normally come in put my feet up on the coffee table with a beer in one hand and a cigarette in the other? One can change habits if they want too.
I would say if anything inspired me to start thinking about my health better, was watching a sixty-two year old man running the Boston Marathon one day. He was as fit as any twenty year old athlete.
My normal routine after work would be to change into putting on my running shoes and some shorts instead of hitting the couch. The first goal would be to just get around the block at a walk with no running. Each day I seen I was feeling a little better and even looking forward to each days walk.
By the second week the goal would be to start jogging a little. To start with the plan would be to jog two houses down the street from me. Once that became easy I would add another house. Once I starting gasping for air I would then slow to a walk.
By the end of the second week, I could get all the way around the block without stopping to a walk. Now I had already measured the distance off in my (half mile) car to see how far it was. It's just a gauge for yourself if somebody ever asked; you would be able to answer them with an honest answer. About the same time this was going on, I managed to stop a twenty year smoking habit as well.
Better health became more important to me than the $1.50 a day pack of cigarettes. Ha! No telling what they are costing these days! By the end of the second week I could get around the block two times! You will too! Remember you came from the Beginning Runners Crowd. As you get further along your body becomes more adapted to expanding your lungs, though you will still cough some afterwords up to three months out. By the end of the third month you should be up to three miles or more.
At this stage I would not miss any days. That comes much later. Now somewhere in the forth month you should be hitting that 4-mile marker, via increasing each week a quarter of mile at a time. Of course you adjust if you are very much over weight and you should inform your doctor as well. I easily lost ten pounds when I started.
Now you can be proud of yourself. I am of you! You have graduated from being in the Beginning Runners Crowd to a full fledged 4-miler in four months! It wasn't until a year or so before I became interested in races. Though you may never; there is nothing wrong with that. You can be a runner just to reap the benefits of running. It will keep the weight off and you'll have minimum colds and flue!
Air Quality Poorest When Commuting
l-fueled Trucks Drive Up Air Pollution Exposure For Commuters
ScienceDaily (Nov. 1, 2007) — The daily commute may be taking more of a toll than people realize. A new study by researchers at the University of Southern California and the California Air Resources Board found that up to half of Los Angeles residents' total exposure to harmful air pollutants occurs while people are traveling in their vehicles. Although the average Los Angeles driver spends about six percent (1.5 hours) of his or her day on the road, that period of time accounts for 33 to 45 percent of total exposure to diesel and ultrafine particles (UFP), according to the study published this month in the journal Atmospheric Environment and available online. On freeways, diesel-fueled trucks are the source of the highest concentrations of harmful pollutants. "If you have otherwise healthy habits and don't smoke, driving to work is probably the most unhealthy part of your day," says Scott Fruin, D.Env., assistant professor of environmental health at the Keck School of Medicine of USC. "Urban dwellers with long commutes are probably getting most of their UFP exposure while driving."
High air exchange rates that occur when a vehicle is moving make roadways a major source of exposure. Ultrafine particles are of particular concern because, unlike larger particles, they can penetrate cell walls and disperse throughout the body, Fruin says. Particulate matter has been linked to cardiovascular disease, but the ultrafine fraction on roadways appears to be more toxic than larger sizes. Researchers measured exposure by outfitting an electric vehicle with nine, fast-response air pollution instruments. A video recorded surrounding traffic and driving conditions on freeways and arterial roads throughout the Los Angeles region. Measurements were collected during a three-month period from February to April 2003, and four typical days were selected for a second-by-second video and statistical analysis.
Results showed that the two main sources of pollution were diesel-fueled trucks on freeways and hard accelerations on surface streets. Surprisingly, overall congestion was only a factor on arterial roads and, even then, the highest concentrations of pollutants occurred only when vehicles were accelerating from a stop, Fruin says. "This study was the first to look at the effect of driving and traffic conditions at this level of detail and to demonstrate the specific factors leading to the highest pollutant exposures for drivers," Fruin says. "The extent that a specific type of vehicle--diesel trucks--dominated the highest concentration conditions on freeways was unexpected." Driving with the windows closed and recirculating air settings can modestly reduce the particle pollution exposures but does not reduce most gaseous pollutants. Driving at speeds lower than 20 miles-per-hour can also reduce exposure, but none of these measures are as effective as simply cutting back on driving time, he says. "Shortening your commute and spending less time in the car will significantly reduce your total body burden of harmful pollutants," Fruin says. Off-road transportation such as taking the train will have a significant impact. Biking or walking are alternatives that also provide valuable health benefits from exercise, he says. The study was supported by the California Air Resources Board.
Journal reference: S. Fruin, D. Westerdahl, T. Sax, C. Sioutas and P.M. Fine. "Measurements and predictors of on-road ultrafine particle concentrations and associated pollutants in Los Angeles," Atmospheric Environment (2007). Doi: 10.1016/jatmosenv.2007.09.057
Adapted from materials provided by University of Southern California, via EurekAlert!, a service of AAAS.
Tuesday, September 23, 2008
Benefits Of Long Distance Running
I came across a article discussing a topic that will actually be the theme of what this entire blog will be about. The study of facts on long term benefits of long-distance running for men and women. A subject that has always been in question on both sides of the fence.
I find that Stanford University has came out with a twenty year study of following a group of men and women. I will go out into the internet and see what I can find to continue the study. I myself don't run like I use to because I sport an artifical knee these days and I've been told to not run any more. Well, have you ever known of me listening very much to others?
By Carolyn Johnson
Americans are getting heavier and heavier and the trend is not good, which is causing major health problems. As you age it’s harder to keep the weight off and running would be a way to accomplish that, at least brisk walking. According to statistics 70% of us will need long term care (guidetolongtermcare.com)- long term care is costly and effects us and those we are close to, which means the longer we can postpone it the better for
I find that Stanford University has came out with a twenty year study of following a group of men and women. I will go out into the internet and see what I can find to continue the study. I myself don't run like I use to because I sport an artifical knee these days and I've been told to not run any more. Well, have you ever known of me listening very much to others?
By Carolyn JohnsonSTANFORD, CA (KGO) -- Baby boomers exercising into their golden years can take heart tonight. A new study out of Stanford documents long term benefits from running and details how the body reacts to vigorous exercise as we age.
Walter Bortz hit the pavement long before the running craze of the 1970's and 80's. But, after completing dozens of marathons, the 78-year-old has none of the knee or hip damage critics back then had predicted.
"Nothing, not a smidge," says Bortz.
Advertisement
And now, a new report could put even more spring in the step of older runners. Stanford researcher James Fries followed more than 500 runners for 20 years. Among the findings about to be published says the runners had fewer disabilities than non-runners, a longer span of activity in their lives and were half as likely to die early deaths.
"This is good news. What we found was that if you're a regular long distance runner or practice other forms of vigorous long distance activity, then you'll have a prolongation of the good period of life, the period where you don't have any disability," says Dr. James Fries.
He says the biggest surprise was that the predicted joint damage, in which many researchers had expected to see, wasn't there. Instead, they found that barring injury, running kept important components of the knee, such as the cartilage, healthy.
"When you put weight on the cartilage you squeeze water out into the joint space, and with it go the waste products. And when you take weight off, another part of the stride, the water goes back in and with it goes oxygen, which nourishes these cells," says Fries.
All of which validates what many older runners like Walter Bortz say they're bodies already tell them.
"I use this marathon every year as my annual physical exam. I don't need a doctor. I don't' need to know anything. If I can run a marathon, that's proof of health," says Bortz.
And to those with a long road still ahead, perhaps some incentive to keep putting one foot in front of the other.
The results of running study are being published in the journal 'Archives of Internal Medicine'. Fries and his team also released a separate paper earlier this month, focusing on the arthritis findings.
(Copyright ©2008 KGO-TV/DT. All Rights Reserved.)
1 comments
1 | 8/13/08 11:28 AM EDT |
Subscribe to:
Posts (Atom)
