We all want stronger abs, but do you know where they are, what they do and the best exercisese for them?
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If you train at low altitude and plan to exercise at high altitude, you may wind up with a case of altitude illness if you aren't careful. Here are some tips and precautions you might want to heed before you head to the hills.
Educated fitness instructors and personal trainers know that what is safe for one athlete may cause an injury in another. They also know that many of the high risk exercises simply require a high level of fitness or skill to be done safely.
Don't fall into the trap of thinking of good and bad exercises, but do learn to determine what is right for you.
Answer:
A home gym can be elaborate and stocked with lots of fitness equipment and gadgets, or just offer a bit of empty floor space so you to do a body weight workout.
However, if you want an effective and balanced workout, take a look at the Must Have Fitness Equipment for Your Home Gym, especially if you are on a budget.
Photo © E. Quinn
One study questions that theory for those just starting a running routine.
In a study of novice runners training for a 4-mile run, Dr. Ida Buist from University Medical Center Groningen, the Netherlands, reported that a graded 13-week training program that adhered to the 10 Percent Rule did not reduce the number of running-related injuries compared with a standard 8-week training program that increased training volume by 50 percent.
Study Results
Injuries occurred in 20.8 percent of runners in the graded (10 Percent Rule) training group and 20.3 percent of those in the standard training group.
The study hypothesized that if the human body has more time to adapt gradually to the external impact forces of running, the incidence of running-related injuries will decrease. This hypothesis was not supported by the study findings and the authors stated that it "should be rejected."
According to Dr. Buist, when preparing for a 4-mile run, it does not matter how you get there (either fast or slow) -- the risk of sustaining a running-related injury is the same.
Study Details
The study included 486 runners. They were all instructed to walk for 5 minutes to warm-up and cool-down, and to run three times a week on a course of their choice at a comfortable pace at which they could talk without losing breath.
The 250 runners in the graded (10 Percent Rule) training group started training 13 weeks before the 4-mile run. The 236 runners in the comparison group started their training 8 weeks before the run.
Following the 10 Percent Rule, in week 1, runners in the graded training group ran 30 minutes and walked for 30 minutes per week. In week two, they ran 34 minutes and walked 26 minutes. In week 3, they ran 36 minutes and walked 24 minutes. By week 12 they ran for 90 minutes.
The standard 8-week training group also ran for 30 minutes and walked for 30 minutes in week one. In week two, they increase their running time to 46 minutes and decreased their walking time to 22 minutes. In week 7, they ran for 95 minutes.
Also See
Source
No Effect of a Graded Training Program on the Number of Running-Related Injuries in Novice Runners, American Journal of Sports Medicine, January 2008.
Active rest is different that complete rest, which is also necessary to maintain high level sports performance. Many athlete know the importance of rest, but still feel guilty when they take time off. Keep in mind that the body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest athletes.
Follow these tips for getting adequate rest to get the most from your rest and recovery days.
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