I'm still LOVING the mud runs that I do every year,
as well as the trail runs that I do training for them.
However, since I've been dealing with a cartilage problem in my knee
ever since high school wrestling, I was really feeling my old injury
after the last run
L... sucks getting old!
Just packing it in
cold turkey and resting up doesn't sit too well for me. I've
worked too hard got get to where I am now! So when it came to
cardio day last week, I decided to dust off my rollerblades that
have been neglected in storage for a few years and go for a spin.
Just for the record,
no... I wasn't wearing leg warmers, spandex, or a headband! I
decided to put on a heart rate monitor for the research value, just
to determine whether or not it was worth my time. I tried to
continuously throw my arms in speed skater form and was able to
knock out about 5.5 miles in 31 minutes... 5:42/mile. My heart
rate was up over 145bpm for most of the route and I definitely felt
the burn in my butt and hips. Not bad at all for a running
type activity with almost no impact on my joints!
Moral of the story?
Don't be so quick to bail on your workouts! Find an
alternative that you can do while nursing an injury! If your
arm hurts, work your legs... If your leg hurts, work your arms.
I'm not saying that this will apply to every situation, but check
with a doctor or trainer before you decide to sit around eating cake
and ice cream while you're "healing up" J. Here's
a decent article that I found on the topic for those that are interested...
Skating Fitness benefits Match
Running & Cycling
In-Line skating as
a form of exercise is as beneficial as running or cycling, according
to Dr. Carl Foster, associate professor of Medicine at the
University of Wisconsin Medical School and coordinator of sports
medicine and sports science for the United States Speed Skating
Team. A fitness study completed for Rollerblade inc. in 1991
measured how in-line skating compares as a form of exercise to
running or cycling, in terms of caloric expenditure, as well as
aerobic and anaerobic benefits. Oxygen uptake. Heart rate and blood
rate were measured in eleven volunteers, all competent inline
skaters, during four different workouts: running, cycling, 30
minutes of steady inline skating and an incremental inline skating
workout, in which the participants skated one mile four times
progressively increasing velocities, paced by a bicycle. Results of
the study are as follows:
During a 30 minute
period: On the average, inline skating at a steady comfortable rate
exceeds 285 calories and produces a heart rate of 148 beats per
Interval skating, (Alternating one minute of hard skating in a tuck
position with one minute of easy skating in an upright position)
exceeds 450 calories in 30 minutes.
Running and cycling expend 350 and 360 calories respectively, at a
heart rate of 148 beats per minute
general, the faster/harder one skates, the faster one burns
In line skating was
found to be a better aerobic workout than cycling, but not as good
as running. This is because it is easier to coast while cycling than
while skating, and impossible to coast while running.
measure how the heart and lungs work together.
Inline skaters can increase their aerobic workout by skating harder
or skating uphill. (NOTE: Skaters should master speed control for
skating downhill prior to engaging in an uphill workout.)
determine how well a workout strengthens and develops muscles. In
general, a person who is working out wants to burn fat, not muscle.
Studies show that women who use diet only to reduce weight may lose
40 percent of their weight from muscle tissue.
Anaerobically, inline skating was found to be more
beneficial than both running and cycling, because it is
intrinsically easier and more natural for building hip and thigh
muscles that are not developed in the other two forms of exercise.
Unlike, cycling, inline skating develops hamstring muscles. And
unlike running, inline skating is a low impact activity.
separate study conducted at the Human Performance Laboratory at St.
Cloud State University in Minnesota found that inline skating
develops muscles in the entire upper leg, rear end and hip, as well
as lower back. Muscles in the upper arms and shoulders are also
developed when arms are swung vigorously while skating.
Rebounding from injury
started inline skating after four knee surgeries made it hard for me
to run. It wasn't long before I found a way to combine my lifelong
favorite sport with my new skating obsession, which got me back to
the court long after I'd thought my fun was done."
former NBA star and founder of NIBBL, the National Inline Basketball
when compared to running, causes less than 50 percent of the impact
shock to the joints, according to a recent study conducted by the
University of Massachusetts, thus demonstrating that inline skating
is less harmful to the joints than higher impact sport of running.
Sandbag Exercise of the Month!
Plyometric exercise is explosive
movement that utilizes the stretch reflex (stored energy) of
your muscles to train your muscles for performance. The
plyometric pushup can be done in many different ways... with
or without a step-up object. As part of our sandbag
circuit, a standard sized bag makes for a nice elevation
change to build your chest, shoulder and tricep muscles.
Target: chest, shoulders,
and arms (pectoralis major, deltoids, triceps brachii)
Description: Start in
a high plank push-up position with your hands on each side of
the sandbag. Drop your chest down to the sandbag,
explosively push up enough so that your hands leave the ground
and come back down on the sandbag. Immediately explode
back up again and return to the starting position.
Continue to explode up after each repetition, limiting your
ground contact time. Repeat for desired repetitions.
Recipes for Health
Here's a great
alternative recipe to cut some calories out of an all time
favorite pasta dish...
Light Bolognese Lasagna
(40 min hands on, 1hr. 35min total)
played it straight with this lasagna standard, which retains
all of its meaty, cheesy, saucy goodness, but has less than
half the calories.
1 1/2 cups
coarsely chopped onion
3/4 cup coarsely
1/2 cup coarsely
4 garlic cloves
unsalted tomato paste
1 ounce diced
1 pound ground
1/4 cup white
crushed red pepper
freshly ground black pepper
1 cup 1% low-fat
1/2 cup chopped
1 (28-ounce) can
crushed tomatoes, undrained
1 1/2 cups
part-skim ricotta cheese
shredded part-skim mozzarella cheese divided (about 1 1/2)
1 large egg,
6 cooked lasagna
Place first 4
ingredients in food processor and pulse until coarsely
Coat a medium
saucepan with oil, place over medium-high heat, and add
tomato paste and pancetta. Cook for 1 minute while
Add turkey and
cook for 4 minutes, stirring to crumble.
Add wine and
cook for 2 minutes (or until evaporated.
mixture, salt, crushed red pepper, oregano, and ground black
pepper and cook for 3 minutes while stirring occasionally.
Add milk and
basil and cook for 3 minutes stirring occasionally.
tomatoes, reduce heat, and simmer 20 minutes.
PREHEAT OVEN TO
1 cup mozzarella cheese, and egg in small bowl.
Spread 3/4 cup
turkey mixture in bottom of a 13x9-inch baking dish coated
with cooking spray.
noodles over turkey mixture and top with half of remaining
turkey mixture and half of ricotta mixture.
once, ending with ricotta mixture.
remaining 1/2 cup mozzarella evenly over top.
Bake at 425
degrees for 35 minutes
TO HIGH (Keep lasagna in oven.)
for 2 minutes or until cheese is golden brown and sauce is
Let stand 10
minutes before serving.
Fat: 13.2g (sat 6g)
Light, March 2013
It's Go Time!
Halloween was scary, right? Not as scary
as that bowl of sugar and fat that your kid has in the other
room! Rule of thumb... Everything in moderation!
Sure it's ok to indulge a little here and there... but if they
(or you) are going to sit down with that bowl and repeatedly
grab handfuls, you're not going to be happy with the results!
Keep in mind that you have the big Thanksgiving feast coming
up at the end of November, followed by Christmas cookies and
candy, followed by the big New Year's party... Everything in
moderation! Pace yourself, keep working hard, and make
good decisions on a regular basis.
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of life's failures are people who
did not realize how close they were to success when they gave
~Thomas A. Edison
youtube of the month -->
Rocky IV Training Clip
school Rocky training never gets old!