Losing Weight, Gaining Life

Ultra Marathoner Dean Karnazes’ 3 Tips For Injury-Proofing Your Body

Thu, 08 Nov 2012 12:00:56 -0800

Ultra Marathoner Dean Karnazes’ 3 Tips For Injury-Proofing Your Body:

1. No sitting allowed. “I rarely sit,” Karnazes said, and explained how he avoided sitting as much as possible because of the damage it can do in terms of weakening posture and wrecking the body. His home office is equipped with a stand-up desk which he uses when writing and churning through e-mail. In addition to the biomechanical benefits, there’s evidence suggesting that reducing the amount of time sitting during the day fine-tunes the metabolism even for those who exercise regularly. (Source:“Television time and continuous metabolic risk in physically active adults.” Healy, G. N. et al. 2008. Medicine and Science in Sports and Exercise)

2. Cross-training. “I think total body training is essential, at least for what I do,” Karnazes said. He injects six quick circuits of a Navy SEAL routine into his normal day. “Between emails. Whenever I’m starting to bonk I’ll pop out a set,” he explained. The routine includes push-ups, sit-ups and pull-ups. Karnazes believes it was because of this cross-training he was able to net his 9th finish in 10 tries at Badwater this past summer despite a low amount of running volume going into the race due to a heavy travel schedule. Karnazes also admitted that when he travels the first thing he does upon walking into a new hotel is to check out the gym for a pull-up bar. If there isn’t one he’ll improvise—even if he’s stuck with using the shower curtain rod in a bathroom.

3. Avoiding overbuilt running shoes. “I tell runners to listen to everyone but follow no one,” Karnazes said. He recalled that as a high school runner back in the 1970s he would run to the beach, stash his shoes in bushes and run barefoot in the sand. “Minimalism is nothing new to me,” he said, talking about the new wave of barefoot-simulating running shoes on the market. “I remember meeting with Nike 10 years ago ago and they brought me in to see all of their new medial posts and other widgets and gadgets. I said, ‘You’re overbuilding these shoes. Just let the foot be the foot. You’re causing injuries because you’re forcing these people with poor biomechanics into a good biomechanical position but their bodies aren’t aligned for that.’ What happens is they end up compensating with a weird gait because they’re maligned. When Nike came out with the Free they hit the nail on the head.” That said, Karnazes counsels runners to be careful when jumping into a minimalist shoe. “Try it and see if it works,” he advises. “But I don’t think we’re engineered to run barefoot on the asphalt.” His ultimate advice for starting on the path toward stronger, more injury-proof feet? Start by adding some foot-strengthening work into your routine with occasional short barefoot runs in the sand or on the grass. Plus, use time at home as a conditioner. “When you get home walk around your house all day in bare feet.” Karnazes said that you can add this to the habit of not sitting down. “Stand up more and bounce on your toes a lot.”

To read the full article Visit http://running.competitor.com/2012/10/injuries/dean-karnazes-3-tips-for-injury-proofing-your-body_59817

Photo

Wed, 07 Nov 2012 12:00:49 -0800

Photo

Tue, 06 Nov 2012 12:01:05 -0800

dying-t0-be-fit: click for thinsporation, motivation,...

Mon, 05 Nov 2012 12:00:39 -0800

dying-t0-be-fit:

click for thinsporation, motivation, happiness & health.

Photo

Sun, 04 Nov 2012 11:00:57 -0800

Photo

Sat, 03 Nov 2012 12:00:44 -0700

Photo

Fri, 02 Nov 2012 12:01:00 -0700

Photo

Thu, 01 Nov 2012 22:02:19 -0700

crossfitkarla: stopneglectingyourhealth: never quit! This is...

Thu, 28 Jun 2012 12:01:19 -0700

crossfitkarla:

stopneglectingyourhealth:

never quit!

This is why they call me turtle…. Slow and steady!

muffintop-less: The Benefits of Laughter The benefits of a good...

Wed, 27 Jun 2012 11:52:53 -0700

muffintop-less:

The Benefits of Laughter

The benefits of a good laugh are wide-ranging and can include protection from emotional issues like depression and improving the health of your heart. Here’s what experts know about the health benefits of laughter:

Mental health benefits.Mental health benefits. Although you probably can’t laugh off depression, one of the many benefits of laughter and a sense of humor is that they buffer you against the negatives of life that could lead to depression. As an added bonus, research shows that people who use humor to fight stress also feel less lonely and more positive about themselves. And one recent study found that humor therapy was as effective as widely used antipsychotic drugs — minus the side effects — in managing agitation in patients with dementia.

Physical benefits.Although we can’t yet say that a certain number of laughs every day will keep the doctor away, studies show that people who say they laugh a lot also tend to be in good health and generally feel well. Laughter is also one of the most commonly used complementary therapies among cancer patients, who find that one of the benefits of laughter is an improved quality of life.

Heart health benefits.Laughter could be healthy for your heart, too. Some research shows that when you laugh, there is an increase in oxygen-rich blood flow in your body, possibly due to the release of endorphins, which create a chemical rush that counters negative feelings and stress. Activities that increase endorphins include a good workout and listening to music you love, and laughter deserves its place on the list with these other stress busters.

Full Article: http://www.everydayhealth.com/womens-health/health-benefits-of-laughter.aspx

Photo

Tue, 26 Jun 2012 11:58:02 -0700

sevenzero: DAILY

Mon, 25 Jun 2012 11:56:55 -0700

sevenzero:

DAILY

Photo

Sun, 24 Jun 2012 11:58:52 -0700

healthyfitstrongforlife: Sculpt Your Backside This...

Fri, 22 Jun 2012 11:57:25 -0700

healthyfitstrongforlife:

Sculpt Your Backside

This tush-targeted workout takes the science of how to tone the three muscles in the glutes to the maximus. “Do all nine exercises for a 360-degree shape-up or pick a few based on your particular trouble spot,” says Kate Albarelli, the creator of the signature Figure 4 class at Pure Yoga in New York City, who designed these proven butt blasters. (That’s Albarelli demonstrating the moves.) To shape more curves, try the Lift It! trio. Tighten your rear with the Shrink It! moves. Got saddlebags? Focus on the Trim It! section. Do two sets of each move you choose three times a week on nonconsecutive days.

Lift It: Carving Curl

Targets gluteus maximus and hamstrings

Lie facedown on floor with head on folded arms, squeezing a 1-pound dumbbell or rolled-up towel behind bent left knee, foot flexed. Tuck pelvis to flatten out low back.

Lift bent left leg a few inches off floor; lower. Do 20 reps.

Switch sides, repeat.

Lift It: Bend and Extend

Targets gluteus maximus and hamstrings

Stand in front of chair, bend over and place left hand on seat, right forearm atop chair back; tuck pelvis and extend left leg behind you, foot flexed.

Pulse left leg 10 times (lift and lower by 1 inch).

Keeping left leg lifted, bend knee and then extend 10 times; then trace 5 clockwise and 5 counterclockwise circles with leg.

Hold leg lift for 5 counts. Switch sides; repeat.

Lift It: Swaying Bridge

Targets glutei maximus, medius, and minimus, and hamstrings

Lie faceup on floor with knees bent, feet flexed with heels on floor and arms by sides; step heels out so legs are slightly wider than shoulder-width.

Lift hips so body forms a line from rib cage to knees (bra line stays on floor). Lower. Do 10 reps.

With hips lifted, sway hips from left to right as you squeeze glutes. Do 20 reps, alternating sides.

With hips lifted, do 20 pulses.

Shrink It: Slimming Swirl

Targets glutei maximus, medius, and minimus, and legs

Stand with heels together, toes out, holding chair back with right hand. Lift heels (still touching) off floor; bend knees 90 degrees out to sides.

Maintaining plié, tuck pelvis as you squeeze glutes and then arch your back slightly. Do 10 reps.

Draw 10 clockwise circles with hips, squeezing glutes to tuck position at 12 o’clock. Do 10 counterclockwise circles; finish with 10 more tucks.

Cross Your Legs

Targets glutei maximus, medius, and minimus and hamstrings

Start on floor on all fours.

Lift bent left knee to hip level so that it’s pointing slightly out to side as hips stay even. (Tuck pelvis under so that your back is not overextended.) Do 20 pulses, lifting and lowering left leg 1 inch.

Next, cross left knee behind right knee and then lift if out to left side at hip level. Do 10 reps.

Do 20 pulses, foot flexed. Switch sides; repeat.

Door Hinge

Targets glutei maximus, medius, and minimus

Standing, bend at hips to rest right forearm on chair back, and squeeze a rolled-up towel behind left knee, foot flexed; place left hand on hip

Tuck pelvis, lift left knee out to side; bring knee in toward chest and then behind you. Do 10 reps.

With knee behind you, do 20 press-back pulses: Bring left leg toward right 1 inch, then back again. Switch sides; repeat.

Trim It: Clamshell

Targets glutei maximus, medius, and minimus

Lie on right side and bend knees 45 degrees so they are in front of you; lift feet 12 inches off floor.

With heels together, raise left knee so it points up (clamshell position); lower knee. Do 10 reps.

Return to clamshell; keeping left knee raised, extend and then bend left leg 20 times. Return to clamshell, do 10 pulses (lift and lower left knee by 1 inch). Switch sides; repeat.

Trim It: Second-Position Pulse

Targets glutei maximus, medius, and minimus, and legs

Stand with feet wide, toes turned out, left hand holding chair back for support, right hand on hip.

Bend knees 90 degrees out to sides and, maintaining squat, open legs wider by pressing knees back 1 inch; then bring them back. Do 10 presses.

Lift toes off floor in squat position; do 10 more presses.

Finish with 10 presses on toes with heels lifted.

Trim It: Fly Trap

Targets back; abs; obliques; glutei maximus, medius and minimus; and legs

Stand with right hand on chair back for support.

Hinge forward at hips, lifting left arm in front of you and left leg behind you (body parallel to floor).

Side bend to left at waist, bringing left elbow to left hip and bending left knee. Extend. Do 10 reps.

From elbow-to-hip curl position, do 20 pulses, lifting and lowering bent left leg by 1 inch. Hold final rep for 5 counts. Switch sides; repeat.

Originally published in FITNESS magazine, February 2012. From Fitnessmagazine.com

fitnesscrazed: very true

Thu, 21 Jun 2012 11:49:49 -0700

fitnesscrazed:

very true

Photo

Thu, 21 Jun 2012 00:33:02 -0700

Photo

Sat, 24 Mar 2012 12:00:06 -0700

Photo

Fri, 23 Mar 2012 12:00:05 -0700

Photo

Thu, 22 Mar 2012 12:00:05 -0700

fuckyeahyoga: True dat.

Thu, 22 Mar 2012 01:26:00 -0700

fuckyeahyoga:

True dat.