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1.
Maximum Volume -Oxygen
Cardiovascular fitness can be determined by measuring the amount of
oxygen a person consumes per minute while working out. The more
conditioned a muscle is, the more oxygen it draws from the blood.
The
lungs provide oxygen to the blood; the person with the more fit
muscles will take more oxygen from the inhaled air than a person
with
less fit muscles. The cardiovascular system responds to the demand
for
oxygen by building up its capacity to deliver oxygen. By measuring
the
amount of oxygen used per minute during exercise (VO-2 max), the
technician is able to determine the person's level of fitness.
2.
Foot Arches and Support
Our feet contains 26 small bones, 33 joints, and a network of over
100
tendons, ligaments, and muscles in each foot. To prevent injuries to
our feet, shoes must fit correctly, especially when participating in
a sport.
The type of arch is especially important in selecting shoes.
The arch acts as a spring, compressing as the foot strikes the
ground
and returning to its original shape as the foot lifts off. On an
average day, our feet receive the force equal to several tons of
pressure. The arch of the foot must spring back to its original form
after each step. Shoes that match-up with the type of arch will help
to prevent injuries.
There are three types of arches: low, normal, and high. A low arch
allows for uncontrolled movement of the foot. This movement creates
twisting pressure on the knees and ankles. Low arches require shoes
with strong motion control. A normal arch requires shoes that
provide
stability but allow for comfort during a run. A high arch is fairly
rigid, creating the possibility of jarring injuries. Shoes for this
type of arch need to offer more cushioning to absorb impact from the
ground or surface.
3. Treadmill Training
“The
monotony of treadmill training is a big complaint. Many runners
can't tolerate a 2-hour easy run
going nowhere on a treadmill. Other
workouts, such as tempo runs, hills, speed work, and specially
designed
race-course sessions, are more suited
to the treadmill.”
-
From Amby
Burfoot's Runner's World Complete Book of Running, page 226.
4. Rest and Recovery
Bodies require time to recuperate from workouts, training, and
athletic participation. In order for the body to perform at its
best,
it must have "time-off" to adapt to the training load or
recover from
the race or event. The following tips will help with recovery:
- Use a heart monitor to keep track of the intensity of your
workout. Keep your heart rate on the lower end of your target heart
rate on your easy or light days.
- If you miss a workout day, do not give up a rest day to make up
the
missed workout. Giving up a rest day means that you will miss
recovery time. Let the missed workout go!
- On days that you feel tired, sick, or just out of sorts, modify
the
workout or take the day off. It is not beneficial to try to train an
ill or tired body.
- Give yourself one rest or easy day for each hour of a race.
- Drink lots of water. Water is needed for optimum body performance.
Dehydration is dangerous.
- Get plenty of sleep. As you increase the amount of training time,
you will need to increase the amount of sleep time.
5. Holiday Weight Gain Will Add Up
Most adults
will tell you they gain about five pounds every year between
Thanksgiving and New Year's Day. In fact, according to a recent
study, North Americans gain only about a
pound due to holiday eating and drinking. But
before you celebrate with another helping of turkey, remember that
for
most people, that one pound is probably not gone by the time the
next
holiday season rolls around. Over the long run, this may help to
explain
why our weight tends to creep up as we age, despite an active
lifestyle.
6. From Our Readers
a. HOW TO RUN WITHOUT MY KNEES HURTING
Try glucosamine chondroiton supplements. Most diets lack this
necessary
nutrient for joint health.
Mic
b. OH MY ACHING HEEL!
Been there, done that with Plantar Fasciitis.
What worked for me? Over-the-counter shoe inserts, graphite
arch supports.
Cost about
$40 -- that and stretching also helped.
Ian
c. WEIGHT
LOSS AND MENTAL HEALTH
I
started running last summer. I started with short times, alternating
walking and jogging and built up to longer times and eventually
changed to
running specific distances. I can now run 3 to 3 and a half miles
easily.
Two
problems:
1) I've
lost weight. My family says I'm too skinny.
2) I run in
bad/cold weather. My family thinks I'm nuts.
I
find that running is as much for my mental health as
anything else.
Bert
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