Adam's Peak

A 1000 apologies to my 10 The Healthy Press Subscribers that I took February off from Blogging... L & I went on a relaxing holiday to the Maldives & Sri Lanka. Relaxing at least until the last day when we hiked one of Sri Lanka's tallest mountains: Adam's Peak!!

A pilgrimage for Buddhists & Christians alike who believe this hill to be the location of man's first step. An opportunity, for me, not to be missed. So we awoke at 2am in attempt to reach the peak before sunrise... 5200 steps in 3 hours later we were at the top making a nominal donation to the monks at the top in exchange for 2 white bracelets signifying With God!!

We started the decent watching the sunrise over the surrounding hills and lakes!! I understand why the locals make this annual pilgrimage... The experience was Truly Spiritual!!

In standard THP Fashion of course I wore my heart rate monitor. From the accent to the peak it took 2 hours & 25 minutes with an average heart rate 125 bpm. Inserting my Magical Conversion the hike was aerobically equivalent to running a Half Marathon!! I burned 1400 calories...

 THP Fit Tip #9: Take a Hike!! 

I lived in Colorado & Arizona both of which have beautiful mountains which I miss greatly. Hiking is an amazing and healthy way to spend a day surrounded by nature. So if you live in the foothills; lucky you!! If you live in the city... 2 words; Road Trip!!

Check Out National Geographic Top 10 World Hikes!! I've done 3 :)

NY Resolution Fail

I am ashamed to admit but after a month of my New Year Resolution I am giving up... Not because I can't handle it or too busy or one of the other thousands of excuses. I am giving up on my goal to run 1000k in 2012 because I lost 6 pounds in a month: Yep 164 pounds to 158... 

Now some of the weight was fat, more was muscle which was is not my goal... L says I look too skinny but the tipping point for me is my arms look small!!

I do enjoy the Cardiovascular component to running however prefer to focus on maintaining muscle mass so Sunday I got back to my normal Chest routine. The new Polar Heart Rate Monitor I got for my birthday :) beeped at 165bpm after my first set. Then it hit me... I can keep my Heart Rate in the Cardio Zone while Lifting!!

My New New Year's Resolution: Log an equivalent amount of time in the Cardio Zone as I would by running 1000k... Swimming, lifting, biking, playing soccer, abs... the skys the limit!!

With some simple Algebra I extrapolated a constant from my past runs I refer to as The Multiplier. A ratio of pace over my average heart rate. The beauty of this is I can now compare ANY workout taking my average heart rate and time to equate the equivalent distance!! Example:

Using this same multiplier and working backwards from 1000k I would have to log 93 hours of exercise keeping my heart rate at 140bpm.

Let the games begin!! I've already logged 6:45...

The Resolution

New Year... New Opportunities!!

Last year my goal was to get in the best shape of my life and I did it: 1 Marathon, 1 Half, a 10k & countless hours in the gym destressing from the long work weeks. But as the memory of 2011 slowly permeates in the back of my mind the outlook for 2012 is optimistic!!

I thought this year I would choose something a little more tangible... 1000k over 365 days!! An idea stolen from L which I adopted because I like the concept as well as to offer support.

I am definitely faster than her; trying to get 5k down to 22 min, however L is the Slow&Steady type with the persistence of a Turtle, I just need to be sure not to fall asleep under a tree!!

January:       E - 5k & L - 6k

Fit Running Tips

Distance Running for me is not only good exercise but a great time to reflect... Part of me wishes I've been running for years; the other believes I've fallen upon this whole fitness thing now for a reason. 

Either way here are a bunch of tips I that would of helped me get started to train for a race. In Simple Bullet Points... Close the Gap!!

• Training: Choose a plan that fits your schedule, rushing home from work is a chore and will make the whole experience less enjoyable...

• Eating: Magnesium helps prevent cramping but Fiber causes it... What to do about those delicious leafy greens?? Still working on this one but my suggestion is to eat light, eat simple. 

• Drinking: Hydrate well the night before but minimal before the race. Once you get thirsty while running go to town on the liquids but don't overdue the gatorade, could cause cramps.

• Snacking: Dried Apricots & Almonds...

• Stretching: Don't forget your calves!! They tighten quick and don't let go.

• Listening: Live Music; feels like everyone is cheering you on!!

• Pacing: The right pace can last forever. Find it and stick to it, over exhaustion can lead to a miserable race. If you set you standards low there is only room for improvement!!

• Starting: Don't peak too soon; start slow & finish strong!!

• Breathing: I generally try to breathe normal when racing but for all the multitaskers out there deep breathes from the Belly increases the oxygen flow and reduces cramping.

• Thinking: Mind over matter. Your first long race I can promise you at some point you'll question your decision making process. I can also promise you'll be glad you did after you cross that finish line so just maintain those positive thoughts and push through!! 

• Finishing: Close the Gap!! That last 8th of the race make it a goal to slowly close the gap with person in front of you. Next thing you know you'll have some groupies on your coattail!!

• Celebrating: Have a nice protein filled meal... You'll have deserved it!! 

That's assuming you can walk... Just kidding! Hope you learned from my mistakes!! Check out more great tips from ChiRunning...

The Leg Press

FACT: Strength Training engages your muscles and burns more calories than cardio workouts as your body requires fuel to repair ripped muscle tissue for up to 48 Hours.

Now I will never criticize Cardiovascular Workouts but I will promote Anerobic Workouts every day of the week. Your body is like an engine; cardio will burn fuel as a car goes to the store only lifting weights leaves the motor running all night until it runs out of gas or refuel ie in the applicable sense, eat more food.

Taking things one step further... your lower body makes up about half of your muscle mass between glutes, quads, hamstrings, and calves however is arguably the easiest muscle group to Workout. Therefore a quick and simple workout hitting all major leg muscles can burn just as much calories as lifting your core, back, chest, bis, tris, delts, and traps combined. 

THP Fit Tip #5: Lifting your legs will burn more calories over a 48 hour period than any other individual muscle, combine with cardio for the ultimate calorie burning workout!

And when you burn more calories than you consume... you start Burning Fat!! The gym I workout in isn't great but it gets the job done. I tried out the following workout yesterday and it took my 20 minutes so I ran for another 10 after at 15kpm pace to get the sweat rolling off of my brow.

• 3 sets of squats on a smith machine: 135, 185, & 200lb
• 3 sets of calf raises directly after each of the squats: 20 reps
• 4 sets of lunges on a smith machine: each leg at 135 & 150lb
• 3 sets of Mountain Climbers: 100, 80, & 60 reps

The weighted lifts I did until failure with about 45 seconds between each set. This morning legs burned and could feel the Muscle Repair... Not really but could only imagine. There are dozens of great leg lifts to compliment or replace the above mentioned but squats & lunges are fantastic to target each muscle group. Just be careful not to press your legs past the 90° in order to avoid stress on your knee joints.

The On The Go Workout

I originally started The Healthy Press thinking I would be working out at home much more than the gym but this new motivations has encouraged me to hit the gym 4 day a week. However the unfortunate departure of my flat mate J gearing up to travel world has sparked my interest to find the best workouts for the busy and on the go type. My advice for J: walk everywhere, rent a bike, take the stairs instead of elevator... its amazing how exploring a new city on foot can keep you in shape!!

HP Tip #3: Take the stairs instead...

The best workouts are the ones you enjoy doing in a place you are comfortable!! At home, in a park, or at the beach... all perfect spots for workouts using your own body weight. Any additional tools you have are an added bonus: pull up bar, balance ball, a pair of 20lb weights, kettle bells, etc...

Alright here is the official release of THP 8-Minute @HomeWorkout: I perform 4 circuits of 3 lifts focusing lower body, upper body, core exercise. So crank up your favorite playlist and get started!!

First Circuit:

• 60 seconds - Front & Back Lunges
• 30 seconds - Pushups (advance with 1 leg raised)
• 30 seconds - Super Crunches

Second Circuit:

• 60 Seconds - Mountain Climbers
• 30 seconds - Tricep Dips (advance with legs elevated)
• 30 seconds - V Sit Ab Tone (advance with no hands)

Third Circuit:

• 60 seconds - Squats (advance with weights)
• 30 seconds - Spiderman Pushups
• 30 seconds - Planks (advance with Superman Plank)

Final Circuit:

• 60 seconds - Wall Sits (advance with arm circles)
• 60 seconds - Bicycle Kicks

My focus revolves around muscle training and the fast transition facilitates a cardio workout as well, I even grab a full jug of water (approximately 44lbs) to add weight for the leg workouts (a loaded backpack or girlfriend works too). However would strongly encourage adding star jumps, burpies, jump rope, boxing, or jump squats to your routine to really kick start your heart rate. 

Playgrounds are a great places to find useful equipment especially for pullups & chinups will add the missing back & bicep routine from the items above, trees work too!! Also, Rubber Band Flex Tubes can add a fantastic element of resistance to your workout. There are heaps of similar workouts out there so mix it up, be creative, and most important Have Fun!!