Saturday, September 4, 2010
Tip of the Day
Sign up for a 5K with a friend – pay immediately! Once the registration fee is paid and you have the support of a friend there’s no turning back!
Race Day Ready
Around the halls of Hilton Head Health, I’m starting to see our guests getting hungry, race hungry that is! Over the past couple of months, guests have been none stop racing, participating in multiple 5-K’s and even a sprint triathlon. I think it’s important to point out that doing something for the first time is one of the best things we can do for ourselves. We are truly creatures of habit and as we get caught up in the daily grind, we tend to forget about branching out. Today is a call out to all of our amazing guests that have participated in local races, way to represent!
[caption id="attachment_3413" align="alignnone" width="300" caption="H3 Guests at Firecracker July 4th 5K"]
[/caption]
As a runner, I am very passionate about sharing race experiences with our guests and my favorite memories all fall back to introducing our new H3 family members to the race scene. Nothing is more incredible than seeing an individual cross their first finish line. I have written posts in the past about race experiences, but today I want to set you up for success on race day by answering some of the common questions that may come to mind before the starting gun sounds.
Where should I line up?
If it’s your first race, I suggest lining up towards the back. The goal is to finish the first time and then you’ll gradually progress wanting to run or set a PR (personal record).
Should I wear the race T-shirt before the race?
I hate to say it, but superstition says its bad luck. Besides, most race T-shirts are made of sweat absorbing cotton. Save it to change into after the race!
Should I try and run as fast as everyone else at the start?
This is the number one thing that affects beginners on race day. You’ll begin to feel the adrenaline rushing, motivation thriving, try and hold back. Remember the pace you’ve planned and settle in.
Should I “Carb-O-Load” the night before the race?
Don’t worry about eating excessive carbohydrates before a 5-K. Shoot for a healthy balanced meal as you would any other evening. Your body will have plenty of energy stores.
How much should I walk, jog, or run leading up to race day?
Two to three workouts the week of a race will satisfy. You want to be at full strength on race morning so as general suggestion is to try and take at least the day before the 5-K off. Stretch consistently during the week and trust your training, tapering off is the hardest part. Download our beginner's 5K training plan here.
What if I come in last?
As I often say, no worries. Look at it like this – you’re racing! Others are at home, watching TV, possibly eating pancakes, who knows. The fact of the matter is you’re taking advantage of an opportunity. Most notably, the crowd usually cheers the loudest for the last participant.
If you have any questions in regards to training, shoot us a line and we’ll get you ready! I encourage you to share your race stories and check out the pictures from our most recent races.
[caption id="attachment_3414" align="alignnone" width="300" caption="2009 Firecracker 5K"]
[/caption]
[caption id="" align="alignnone" width="297" caption="Our 1st Place Winning 5K Team"]
[/caption]
Lastly, I wanted to mention that Hilton Head Health will be organizing a memorial 5K in honor of Devin Shaeffer, our beloved massage therapist. Devin’s Dash will be held October 16th and all proceeds will go to the American Cancer Society. Check back to H3 DAILY for more information to come!
[caption id="attachment_3413" align="alignnone" width="300" caption="H3 Guests at Firecracker July 4th 5K"]
[/caption]As a runner, I am very passionate about sharing race experiences with our guests and my favorite memories all fall back to introducing our new H3 family members to the race scene. Nothing is more incredible than seeing an individual cross their first finish line. I have written posts in the past about race experiences, but today I want to set you up for success on race day by answering some of the common questions that may come to mind before the starting gun sounds.
Where should I line up?
If it’s your first race, I suggest lining up towards the back. The goal is to finish the first time and then you’ll gradually progress wanting to run or set a PR (personal record).
Should I wear the race T-shirt before the race?
I hate to say it, but superstition says its bad luck. Besides, most race T-shirts are made of sweat absorbing cotton. Save it to change into after the race!
Should I try and run as fast as everyone else at the start?
This is the number one thing that affects beginners on race day. You’ll begin to feel the adrenaline rushing, motivation thriving, try and hold back. Remember the pace you’ve planned and settle in.
Should I “Carb-O-Load” the night before the race?
Don’t worry about eating excessive carbohydrates before a 5-K. Shoot for a healthy balanced meal as you would any other evening. Your body will have plenty of energy stores.
How much should I walk, jog, or run leading up to race day?
Two to three workouts the week of a race will satisfy. You want to be at full strength on race morning so as general suggestion is to try and take at least the day before the 5-K off. Stretch consistently during the week and trust your training, tapering off is the hardest part. Download our beginner's 5K training plan here.
What if I come in last?
As I often say, no worries. Look at it like this – you’re racing! Others are at home, watching TV, possibly eating pancakes, who knows. The fact of the matter is you’re taking advantage of an opportunity. Most notably, the crowd usually cheers the loudest for the last participant.
If you have any questions in regards to training, shoot us a line and we’ll get you ready! I encourage you to share your race stories and check out the pictures from our most recent races.
[caption id="attachment_3414" align="alignnone" width="300" caption="2009 Firecracker 5K"]
[/caption][caption id="" align="alignnone" width="297" caption="Our 1st Place Winning 5K Team"]
[/caption]Lastly, I wanted to mention that Hilton Head Health will be organizing a memorial 5K in honor of Devin Shaeffer, our beloved massage therapist. Devin’s Dash will be held October 16th and all proceeds will go to the American Cancer Society. Check back to H3 DAILY for more information to come!
Friday, September 3, 2010
Tip of the Day
When trying to break bad habits, start by targeting one or two behaviors that you can make the most difference by changing. Instead of exhausting your willpower, you will be more likely to succeed with one or two changes.
Friday Fitness: Interval Workout
Whether you're strength training, walking, or climbing stairs, the “burning pain” may occasionally hinder your body and mind from continuing your workout. Interval training, a combination of alternating bursts of intense activity with intervals of lighter activity, can help to eliminate the “burning pain”. Did you know that during intense exercise muscles produce waste products? These waste products, a.k.a. lactic acid, contribute to muscle soreness and can make exercise painful and exhausting. But, do not fret. Interval training can help reduce the buildup of waste products in your muscles. This specific training sort literally trains your body to clear the lactic acid more efficiently.
How:
Interval training works both the aerobic and the anaerobic system. During the high intensity effort bursts, the anaerobic system uses the energy stored in the muscles, a.k.a. glycogen. Thus, glycogen is used for the short bursts of activity. Be mindful that the anaerobic metabolism works without oxygen and the by-product is lactic acid. During the high intensity interval, lactic acid builds and oxygen debt is experienced hence the burning sensation felt in the muscles during those high intensity efforts. During the recovery or low intensity phase, the heart and lungs work together to repay this oxygen debt and break down the lactic acid.
Interval training not only aids in lactic acid breakdown. IT helps to increase variety, stamina and as well as adds an additonal challenge to any workout. IT also great reduces training time. Let’s face it… the less time, pain, and boredom you have to commit to for exercise purposes the more likely you are to adhere!
Sample Interval:
Interval Variation I: (Standard)
Interval Variation II: (Pyramid)
Don't forget - you can find all of your favorite H3 Fitness classes, located in the FITNESS section of this website.
How:
Interval training works both the aerobic and the anaerobic system. During the high intensity effort bursts, the anaerobic system uses the energy stored in the muscles, a.k.a. glycogen. Thus, glycogen is used for the short bursts of activity. Be mindful that the anaerobic metabolism works without oxygen and the by-product is lactic acid. During the high intensity interval, lactic acid builds and oxygen debt is experienced hence the burning sensation felt in the muscles during those high intensity efforts. During the recovery or low intensity phase, the heart and lungs work together to repay this oxygen debt and break down the lactic acid.
Interval training not only aids in lactic acid breakdown. IT helps to increase variety, stamina and as well as adds an additonal challenge to any workout. IT also great reduces training time. Let’s face it… the less time, pain, and boredom you have to commit to for exercise purposes the more likely you are to adhere!
Sample Interval:
Interval Variation I: (Standard)
- 5 minute warm-up (light jog, low intensity, gradually increasing at the end of the warm-up period)
- 1 minute moderate or high intensity followed by 2 minute low intensity…(Repeat for 30-45min)
- 5 minute cool down (light jog, low intensity, gradually decreasing by the end of the cool-down period)
Interval Variation II: (Pyramid)
- 3 - 5 minutes warm-up
- 30 seconds high intensity, 1 minute low intensity
- 45 seconds high intensity, 1 minute low intensity
- 60 seconds high intensity, 1 minute low intensity
- 90 seconds high intensity, 1 minute low intensity
- 60 seconds high intensity, 1 minute low intensity
- 45 seconds high intensity, 1 minute low intensity
- 30 seconds high intensity
- 3 - 5 minutes cool-down
Don't forget - you can find all of your favorite H3 Fitness classes, located in the FITNESS section of this website.
Thursday, September 2, 2010
Tip of the Day
Want to Get Stronger? Stretch! A study showed that those who added two stretching sessions a week almost tripled their muscle strength in 8 weeks.
Ask the Expert: Dynamic Stretching
Today marks the start of college football season, one of my favorite days of the year.
Q: John here at Hilton Head Health asked, “I go early to the games to watch my team warm-up; why do they spend so long warming up and what are some of those crazy moves they’re doing?”
A: John, the players are doing what’s called a dynamic warm-up. This helps increase the blood flow to the target tissues, helping make them more pliable and less prone to injury. The length of the warm-up is designed to help prepare for the heightened intensity of the upcoming match. A conditioning coach’s highest priority is injury prevention! See my video below for an explanation of a few dynamic exercises you could incorporate into your routine, plus some BONUS footage!
Movie Credits: ESPN.com
Q: John here at Hilton Head Health asked, “I go early to the games to watch my team warm-up; why do they spend so long warming up and what are some of those crazy moves they’re doing?”
A: John, the players are doing what’s called a dynamic warm-up. This helps increase the blood flow to the target tissues, helping make them more pliable and less prone to injury. The length of the warm-up is designed to help prepare for the heightened intensity of the upcoming match. A conditioning coach’s highest priority is injury prevention! See my video below for an explanation of a few dynamic exercises you could incorporate into your routine, plus some BONUS footage!
Movie Credits: ESPN.com
Wednesday, September 1, 2010
Welcome to the New and Improved H3 Daily
We are excited to introduce the enhanced H3DAILY site. Here you will find valuable resources to help you stay on track with your healthy lifestyle – complete with daily articles from your favorite H3 Program Staff, workouts, recipes, SELF activities and more!
Go ahead...look around! We encourage you to share H3DAILY with friends & family so that they too may take steps towards living a healthier life.
**All information previously found in the Members Only section on HHHEALTH.com can now be found on H3DAILY.com. Contact us at 800-292-2440 or getinspired@hhhealth.com if you have any questions.
Go ahead...look around! We encourage you to share H3DAILY with friends & family so that they too may take steps towards living a healthier life.
**All information previously found in the Members Only section on HHHEALTH.com can now be found on H3DAILY.com. Contact us at 800-292-2440 or getinspired@hhhealth.com if you have any questions.
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