Boost Performance with Interval Training
It’s a common misconception that spending countless hours every week working out is the best way to get in shape, lose weight and improve health. For example, running, cycling, and swimming 3-4 days a week at the same low intensity, and duration. Often, most of these workouts are relatively slower than an interval pace.
Many are unaware that continuing to work out at the same pace every day (or most days of the week) can actually lead to more injuries than performing a variety of exercises at a more elevated intensity once or twice a week. This breaks up the monotony of doing the same routine over and over, and allows other muscles to get involved and reduces overuse injuries.
Fortunately there is a more advanced form of exercise that is showing improved performance and weight loss results, but with decreased injury and less time spent actually working out by performing short, intense intervals, rather than your typical long slow run, bike or swim session.
Improve Mood in 10 Minutes!
Going for a run is like getting a small dose of Prozac that helps “reboot” the brain, because exercise elevates these neurotransmitters. For this reason, exercise will pull you “out of a fog,” keep your brain in balance, and thus change your life for the better (Spark).
Exercise is good for your heart, but what about your brain?
John J. Ratey, author of Spark gives some great insight into how exercise can improve the function of your brain and the best kind of exercise that allow you to reap the most benefits.
The first article How Exercise Revs up Your Brain talks about the positive effects exercising has on the brain, aerobic exercise in particular. The writer mentions several studies that have been performed on a number of different subjects ranging from elderly patients, mice, and even children.
In each study, the subject’s brain activity, namely in the area involved with cognition and learning, was more activated after aerobic exercise. Not only were those areas improved, but actual brain cell growth was found in some cases.
Even more interesting is the fact that several chemicals were released after just 10 minutes of physical activity that helped to improve the mood and overall mental well being of the subject.
Research shows that 20-40 minutes of daily exercise (4-5 sessions a week), running, biking, swimming, lifting weights, using the stair master or treadmill, or walking-will reliably raise serotonin and norepinephrine levels. Exercise also boosts endorphins, which are responsible for decreasing pain and increasing pleasure.
The key is to find something you enjoy - start from there and then move forward - keep it simple and just get moving. Yes, your mood will improve, you will feel better and it can also decrease back and muscle pain.
The lone ranger approach is an option, however joining a group, taking a class and following a program can speed up the learning curve and make the process easier.
If you have any comments regarding the positive mental or physical benefits you feel from exercising please feel free to share.
Best,
Cole Ellis
What Causes the Foot to Flop Out to the Side?
Tight external hip rotator muscles deep inside the hip. This pulls on the hip and externally rotates the leg and foot. Results in foot flare, will exaggerate pronation and alter foot mechanics.
Calf and thigh muscles are often tight and restrictive. This will not allow the leg to absorb impact forces gracefully.
Hip Flexor Tightness…this can weaken the glutes, remember the glute muscles are extremely important for the runner and overall health and function. If the glute is weak, other muscles will have to compensate and work harder.
All of the above are examples of muscular imbalances and soft tissue restrictions that are directly related to plantar fasciitis, back and knee pain, IT-Band Syndrome, and other running conditions.
The 6 principles to injury free running are important, although to go full circle - fix the injury, prevent future injuries, and improve performance - the muscular imbalances and soft tissue restrictions need to be addressed as well.
We all (at some point) have that one stubborn injury - or injuries - that won’t disappear. It can impact performance, work, health, and even relationships.
For example, chronic back pain, problematic knees, a bum ankle and shoulder, or a running issue. Often heard, “I have a difficult time staying active because” - fill in the blank - “I used to run, but now I can’t because - fill in the blank.
Most treatments revolve around ice, medication, rest, and stretches. This is a feel good approach, and yes I agree, we all want to feel good, but we will feel much better once the problem is fixed and we get back to doing the things we enjoy and have passion for.
To learn more about cutting edge treatments that will quickly and permanently get you back to doing what you enjoy, click here for The Stay Active Manifesto.
If you have any questions or concerns I would like to hear from you.
All the Best
Cole Ellis D.C., ART
Exercise & The Brain
“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.” - Hippocrates
Research is now showing that exercise is not just good for the body, but excellent for the brain. Active motion is the key. Studies have shown a strong correlation between chronic depression and chronic low back pain. There is a definite mind-body connection, and by focusing on active exercises and active treatments, both the brain and body will benefit.
Many exercise books explain the benefits of running, resistance training, swimming, biking, and other activities. These exercises are extremely helpful in reducing weight loss, increasing muscle strength, improved flexibility and so on. However, many people overlook the mental impact that exercise can have on the body.
Caught In The Details!
build momentum
Caught up in the details can prevent you from moving forward.
Check this out, individual with big goals wants to start running. The scenario can look like this:
I need to find the best running shoes
I need to find the best running trail
I need to find the perfect running group
I need to find the perfect outfit
We could continue with details, but let’s move on.
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