eM Dameon

With the ongoing pandemic and the holiday season approaching us, this is the time of the year when most of us “including myself” need to be more invested and a bit more consistent with our workout routines

For those of us that are trying to maintain a healthy lifestyle, as well as those who are trying to create a healthy lifestyle

It is more important now to keep a healthy exercise routine. In most instances, the gyms and parks are closed. We find ourselves making use of whatever workout  accessories or recreational equipment that we could find

Some have chosen to forego exercise altogether. With all the excess free time available during this pandemic, it is very easy for us to lose track of our health and fitness goals and fall back into some of those unhealthy and disruptive lifestyle choices and eating habits

I would like to remind you of the importance of a healthy exercise routine and the importance of incorporating different types of exercise routine to help you further your fitness goals

While spicing up your routine so that you don’t become bored doing the same exercises over and over

Exercising and focusing on just one area of your body may cause you to see improvement rather quickly. The downfall is that you may also be failing to provide your body with some of its other physical needs. Which can cause your bodies own chemical balance to degrade an to become imbalanced in return increasing your body’s subjectivity to certain ailments

Aerobic an Anaerobic

The most common type of workouts that we utilize is Aerobics and Anaerobic.

These are the most popular and common of our exercise routine. One of the different subsets that fall into the category of aerobics is

 “Cardio” 

these include 

• Running 
• Cycling 
• Cross country skiing
•  Walking 
• Swimming 

and basically anything that you can use to elevate your heart rate.

In aerobic there is a form of cardio that is referred to as 

Steady State. 

This term is used to refer to “any exercise that aims to maintain a consistent pace of intensity for the entire period of a workout routine.”

The term Low intensity in the aerobic world Is a term used to describe a person’s heart rate staying below 50% of their “MHR”.

 and could range from

•  Early morning walk.

or 

• Late even bike ride.

Low-intensity aerobics referred to workouts that push your heart rate between 50% and 70% of your “MHR”.

You should still be able to hold a conversation while performing moderate-intensity workouts

These activities Could be some of the most rewarding leisure time activities such as :

• Running 
• Hiking 
• Biking 
• & Swimming

Anaerobic

When you enter this category, you have now chose my form of workout 

High Intensity & High Intervals

This is when you’re going to get your money’s worth 

Maintaining and elevating your heart rate at or above 70% of your bodies “MHR”

High-intensity interval exercises consist of exercises that are compartmentalized and broken up into parts that are called repetitions

Repetitions or Rep’s:

A common term used in the fitness world to describe an exercise that has been divided or measured by using blocks of time or distance

Intervals:

This is a common reference that often refers to a split to work out ratios, that comes into play with high-intensity exercises.

such as.

• Jumping rope 
• Sprints
• Burpies 

Even such exercises as walking can be considered low-intensity intervals. When combined high-intensity sprints

Rule Of Thumb

High-intensity intervals are achieved by combining one part high-intensity intervals. Followed by two parts lower intensity intervals. To give your body the proper time to recover before returning to your high-intensity intervals (1:2)

For a more advanced or intermediate level, Increase the high-intensity workout two times the number of repetitions, but decreased the lower intervals to half (2:1) 

The best part about high intensity and low-intensity workouts is they can be adjusted to fit whatever workout preferences you already have, and you can always improve on them when that time comes.

Most of us find ourselves with extremely busy schedules. Sometimes we even sacrifice our health and fitness. For things which seem to be more important matters at the time. 

Which is made worse now by the ongoing pandemic. 

Finding balance in your work personal and fitness life might be difficult But it is possible  and it is far more rewarding 

Working out can even be a family routine. Remember All that is required is 30 to 45 minutes a day of elevating your heartbeat  above your bodies on “MHR”

With most states on lockdown and implementing further restrictions, we are limited to our access to gyms and public recreational equipment, But you are not limited

Your options are vast and fairly unlimited While I endorsed muscle strength training. “Which is used to build muscle endurance and muscle strength”.That might be difficult at this time for a lot of us to achieve. If you have not made the investment in buying your own in-home gym equipment.

That should not discourage you. There’s still other options and even different category off workouts you can Tri. 

Remember your main goal is to raise your “MHR” higher than your “RHR” which is your “Resting Heart Rate”

Most people wouldn’t consider stretching a form of exercise. While that is a highly contested and disputed topic, I will say that it should never be excluded from your workout routine. Most people aren’t born flexible, but it is not beyond your grasp to become flexible.

 I recommend before any workout take 5 to 10 minutes to properly stretch your body. Remember “disregarding stretching can actually stunt your fitness goals, and lead to injury down the line”.

I would even recommend 

• Pilates
• Yoga

 and some

• Mobility workouts 

these are very good ways to loosen up the body. Stretch the body, and actually release some of the mental tension that the day and life have to put on your shoulders.” Don’t we all need that sometimes”.

I know it’s very easy to make excuses. Life is busy. The children are restless. Work has to be done, food needs to get prepared. Life. Life. Life. Busy. Busy. Busy. I get it. The benefits of a good exercise routine should never be overlooked.

 Remember working out 

• improves cardio 
• respiratory 
• and pulmonary health.  

which can be measured by a lower resting heart rate. It can also 

• Reduce blood pressure. 
• Reduced the risk of a stroke.
• Prevent heart disease 

and even eventual

•  Heart attack 

As well as the added 

• increased circulation 
• and overall heart function 

which lowers the chance of developing diabetes.

Stretch, Flex, & Pose

The benefits of a healthy stretch and warm-up period should never be overlooked. All are considered pluses. The benefit of a good flexible training routine 

• can increase your range of motion. 
• Plus it can improve your overall mobile ability
• Releases tension that can be placed on your body.

Whether it’s mentally or physically Plus it supports spinal muscular skeleton health it could also reduce the risk of injuries that could be associated with exercises and other movements that you perform daily.

Tri Trails

Regular running starting to bore you?. 

You’ve hit the pavement running. Focused on your speed. You might have entered into many races, or added some new track and location to your workout.

Are you ready for trail running?.

As rewarding as trail running might be there are added difficulties to your running Routes and routines

When trail running the goal is to work harder to maintain your effort and your pace longer and consistently on uphill slopes and grades of 10% or more which is different than you would have to do on a flat road

 The problem with trail running is simple: there’s a greater opportunity to hurt yourself.

 Pace Is Going To Be The Key.

If you start off too fast then you set yourself up to burn out quickly.  There is always the possibility you could even fall or trip, maybe even hurt yourself.

Word of wisdom it is very easy to hurt yourself. 

This is very easy to do on a trail since you maneuver, duck. Jump, whip around sharp corners, and run under trees

There’s a lot of hidden dangers to be aware of

 I’m here to help you. I’m far from a novice.

Stuck somewhere in between beginner and experienced.

The joy and peace that I find in trail running it’s enough for me to recommend it to those health enthusiasts or people who are just tired of the mundane straight paths, small inclined, and regular routes that you get with your everyday jogging.

So if trail running is something that you feel that you want to look into follow along.

My word of advice,

“start to incorporate into your normal training the opportunity to run on softer Pavements”

this will help your bodies muscle and Joints to get acclimated to running on soft surfaces

For anyone looking for places to prep yourselves for trail running, i would  recommend your:

• state and local parks.

• Lakes 

• Even some running tracks at your colleges and universities might provide you with some even soft dirt to run.
• All you really need is a nice and even track

The hardest part might be finding  the time to do Sprint Sprint exercises.

Before i moved to mountain ranges and off road trails i started running passes  in grassy fields or by running up inclines in car garages

Then I moved to my local  small mountain range.

So contact local and state parks in your area and start there. The goal is to get your body used to run on uneven surfaces and slopes before you move onto running trails.

Having problems finding your local trails. You can always call one of your local specialty shops in Ask about local locations and even some running groups in areas.

Running Shops will always be able to guide you to the best places to get started and are even able to show you some of the Top Gear that professional use.

Raising The Bar

Trail running is a different experience. You will be using a totally different set of muscles than you would on some paths.

Running in a straight path becomes a thing of the past .

You will get accustomed to constantly having to Dart to the left, or to the right just to dodge different things in your path.

It must be stated that running up and down the hill will put tremendous strain on your legs. 

You must prepare yourself for this by just adding a few exercises into your daily routine.

Side Bends:

Find yourself a pair of twin 15 or 20lb dumbbells. 

Whatever your preference is

 With your back straight hold them straight to your side while tighten your core

 “as if you were preparing to take impact to your stomach for some reason”

Without turning just slowly bend to your right, as far as possible.

Slowly lowering the weight towards your knee, hold it there, then return to your straight up position .

Then just repeat it on your opposite side. 

“Do that 15 times daily” “5 Reps”

Resisting Band Walk:

One of my favorite weapons in my exercise Arsenal is my resistance band.

Find yourself a small resistance band ,

Then position it slightly above your knee .

Now bend your knees as if you were going into the squatting position,

 and take small steps to your left .

continue that for a minimum 20ft .

Then return back to your original position on the right.

That’s one set “I recommend doing this at least 6 to 8 times”

Box Squats:

While Standing on the edge of the knee height bench or box, or whatever is available.

Keep one of your feet on the box while letting the other foot dangle over the Box at least an inch in the air.

 Tighten your right ankle so that your toes are slightly higher than the heel of your opposite foot.

While keeping your posture as upright as possible bend your knees 

slowly position your body into your right heel softly touches the floor beneath you 

hold it there for one second 

Then return to your starting position 

 that’s one rep.

It is recommended to do these at least 8 to 10 times “rotating from left to right leg”

Beginners Hill:

In order to get yourself mentally and physically prepared for the trails, you intend to run, find yourself some hills locally. Do a few hill repeats, whenever you get the opportunity. Tri running Hill circuits on a treadmill at your Park on an unpaved road whenever possible.

6% to 10% grades in elevation is what I always recommend.

“If you can find yourself on a hill with that percent you onto the right track”

The hill only needs to take about 60 to 90 seconds to climb and complete.

After you allow yourself  a brief warm

Then your goal is to run up it as hard and as fast as you can without stopping till you reach the top.

Then pick up light jog for 20 seconds or more

 When you are mentally prepared head back down towards the bottom of the hill.

 That will be your first set .

“You should be preparing yourself to complete at least 6 to 8 rep”

As always I remind you that warming up and stretching are not the same and must be performed in order to prevent unnecessary strains and tares