Get Ready to Run!

Are you trying to get in shape or looking for a new challenge? Have you thought about running? It’s an excellent form of exercise, and this is the time of year when 5K runs and marathons are starting, so why not give one a try? It can seem a bit intimidating at first if you’ve never done anything like that. However, even an inexperienced runner can be ready for a 5K in about 8 weeks.

The first thing to do is make a plan and set some goals. Registering for a 5K event, which is 3.1 miles, will help you stay motivated as you start training. If you’re a beginning runner, pick an event that is about 3 months away to give your body ample time to prepare.

Before you can even begin to train, you’ll need a few accessories. Having a good pair of supportive running shoes is a must. It’s a good idea to use them only for your workouts. A heart rate monitor is also a helpful accessory for timing your runs and tracking your heart rate if you plan to train outdoors.

Once you have all the proper gear, you’re ready to train. The most important thing to do is start slow. In the beginning, your workouts should consist of mostly walking with a little jogging added in there.  This will allow your body to adapt and progress over time.

Your plan should include three days a week of running. Every workout should begin with a five minute warm-up period of walking. It should also end with a five minute cool down. In between, you’ll need to set aside about 30 minutes of running/walking, depending on which week you are on in your training. Alternate the days in between with rest or cross training. Periods of rest are necessary for your muscles to recover. 

Here’s a breakdown of an 8 week training period:

Week 1: Time yourself walking for approximately six minutes, then switch to an easy-paced jog for another minute. Repeat this three more times, or until about 30 minutes have passed. Try to perform this same workout on three different days that week.

Week 2: For your next three workouts, time yourself walking for five minutes, then switch to jogging for two minutes. Repeat that three more times in each session.

Week 3: Decrease your walking time to three minutes, and increase your jog to four minutes. In this week, you’ll repeat it four times in your session, but still do the workout three days a week. Note that you are now jogging more than you are walking.

Week 4: You should be getting used to the drill by now. You’re gradually progressing from walking to running. Walk for two minutes, and jog for five minutes. Repeat four times in one session, and do three sessions for the week.

Week 5:  Time yourself walking for two minutes, then switch to jogging for eight minutes. Continue to do that three more times in one session, and allow for three sessions that week.

Week 6: Stick with walking for two minutes, but jog for nine minutes. Do this three more times in your session, and keep with three sessions a week.

Week 7: Walk for only one minute, and follow it with an 11 minute jog. Repeat that three more times in one session, and allow for three sessions that week.

Week 8: Be proud of yourself for making it this far in your training! Perform your warm up and cool down like you’ve been doing every week, but spend the time in between with a 20 – 30 minute non-stop run. Increase your run time by a little each day. By now, you should have accomplished your training goals and you’ll be confident that you can take on the 5K that’s coming up. Congratulations!

The above is a guide to help you get started. Vary the times and pace to meet your needs. Don’t forget to keep track of your progress. There are many apps and programs available that can help you do this. Remember that it’s more important to work towards distance than it is to train harder. Practice proper breathing and don’t overdo it. If you’re breathing so hard that it would be difficult to carry on a conversation, then you need to tone it down.

To help you fuel your workouts, think about your diet. It’s important that you don’t skip meals. Your body needs the proper nutrition in order to perform at its best. Get plenty of fruits, vegetables, and lean proteins in smaller, more frequent meals throughout the day. Before a run, have a light meal or snack that’s high in carbs and low in fat and fiber to give you energy.  Wait about an hour after eating before you work out. Hydration is also important, so drink plenty of water. 

For added fun, encourage your friends to join you in your challenge.  You can help each other stay motivated and share in the sense of accomplishment that will come with crossing the finish line! Now, get running!

Check out Unique FItness Concepts for all your fitness and exercise equipment needs!

What is the Mediterranean Diet?

With so much conflicting information on diets, it can be hard to know which eating plan is the best one to follow. If you’re tired of trying fad after fad, skip all the trends and consider giving the Mediterranean Diet a try. The eating habits that were adopted thousands of years ago by residents along the Mediterranean coast have been proven to greatly improve one’s overall health and help with weight loss.

What are the general principles of the Mediterranean Diet?

Most meals are planned around plant-based foods. This means fruits, vegetables, legumes, and whole grains make up the bulk of the diet. While some people think carbs like pasta and bread should be avoided, it is often enjoyed in the Mediterranean, as long as it’s made from whole grains.

Red meat is very limited. Instead, fish and seafood are most commonly eaten as a substitute. Poultry is also a better option, but it’s a bit more limited than fish.

Skip the salt and add spice. The best and healthiest way to add flavor to a meal is not by adding salt, but by adding herbs and spices.

Choose olive oil over butter or margarine. The primary source of fat should be from olive oil. This is a key component, and it’s often what comes to mind when people think of the diet. You may be familiar with the concept of dipping bread in olive oil, which is a common practice in the Mediterranean.

Eat moderate amounts of dairy products. Low-fat yogurt and cheese are good choices.

Enjoy wine in moderation. This is not a requirement, but it’s an option and a glass of red wine with a meal can be beneficial.  However, the best beverage choice is water.

Sugary foods and sweets should be eaten in very limited amounts. Choose fruit for dessert, and veggies or unsalted nuts for snack options.

Take time to enjoy your meals. Processed foods and quick, easy meals lose out to a well-prepared, leisurely meal with family and friends.

Adding plenty of physical activity is also important.

What are the benefits?

One of the greatest benefits to the Mediterranean diet is that it has been proven to be a heart-healthy way of eating.  For this reason, most nutrition experts recommend it. Studies show that adults who follow the plan reduce their risk of heart disease. Because olive oil is the major source of fat, it replaces saturated fats and hydrogenated oils, which contribute to heart disease. When saturated fats are limited, one’s bad (LDL) cholesterol levels may be reduced. A diet rich in Omega-3 fatty acids from fish also benefits the heart. It can reduce the risk of a heart attack and help maintain healthy blood pressure levels. 

There are many other benefits besides a healthier heart. Reducing sweets and processed foods help control blood sugar and reduce the risk of diabetes. A diet that’s rich in vitamins, antioxidants, minerals, and fiber help in protecting against chronic diseases, certain cancers, and dementia. On top of that, combining healthy eating with physical activity aids weight loss and reduces obesity.

The Mediterranean Diet isn’t so much a diet as it is a way of life. It’s a plan that has proven to be effective through time and it’s easy to see why nutritionists suggest it. Not only is it healthy, it’s also delicious and allows one to really enjoy food. Why not give it a try?

Check out Unique Fitness Concepts for all of your fitness and exercise needs.

The Benefits of Cross-Training.

As we’re nearing the third month in 2013, we’ve all been trying hard to stick with the fitness goals we set back in January. Hopefully, everyone is doing a great job of maintaining their routine. However, it’s a good idea not to get too settled in the same old thing day after day. The best thing to do is develop a routine that incorporates various forms of exercise, which is also referred to as cross training.

Why is cross training so important? One major reason is that it can prevent injuries resulting from overuse. If you’re only working one muscle group in the same way all the time, there’s the risk that it can become overly stressed. Taking time to work out other groups will allow muscles to rest in between workouts. It’s important to allow that time for recovery. 

Various forms of exercise are also a good idea if you’re trying to get a total body workout, and who doesn’t want that? Making time for something like a daily run is great for your health, but your body will benefit so much more if you engage other muscle groups.

Not only is cross training safer and more effective for staying in shape, it also helps you stay motivated. Keeping your routine fresh and having variety will prevent burnout. Routines are meant to be maintained, but even the most enthused athlete would get bored performing just one type of exercise month after month. Add different exercises according to your interests to ensure that you’ll stay motivated. There’s just no reason for boredom when there are so many fitness options. 

So, what are some ways to cross train? Start by picking a few different cardio activities. Remember to consider your interests. Jump roping, cycling, running, swimming, and rowing are some of your options. Simply incorporate one or two new ones that you don’t normally do. You can also mix up your strength training efforts. Using bands, free weights, or machines are a couple ways to make sure you’re getting a more total-body workout, compared to if you were only doing one activity.

There are a couple ways to cross train. You can choose to do several forms of exercise in one day, or you can do just one and then change what you do the next day. Keep it flexible to meet your needs and interests. You’ll find that cross training is one of the best ways to get all the benefits exercise has to offer. You’re already working hard, so why not maximize your gain?

Check us out at Unique Fitness Concepts for the essential cross-training equipment.

What is Suspension Training?

Benefits of Suspension Training

Are you familiar with suspension training? It’s not a new idea, but it’s been a growing trend over the past couple of years. It’s a fun way to change up an old routine. More importantly, though, it’s very effective for building strength, and increasing your flexibility and balance.

So, what is suspension training and how does it work? The training involves straps hanging from one or more anchor points, such as a door or beam. The straps have handles on the end for grasping while performing various movements and exercises. The system uses gravity and one’s own body weight for resistance.

There are many benefits to suspension training. Here are some of the top reasons why you’ll want to give it a try:

1. Core Strengthening – The core muscles are engaged in every exercise, increasing your strength and balance. This kind of training allows for greater ease in all your daily activities.
2. Variety – Suspension training doesn’t just work for one or two exercises. There are hundreds that you can perform with just one device to give you a full body workout. Since you’re using so many muscles at once, you can be finished in only 30 minutes.
3. Portability – The straps are very light and can be taken almost anywhere. All you need is a secure place to serve as an anchor. That means you can even attach the system to a tree and take your workout outdoors on a nice day. There are no heavy attachments or accessories to have to keep switching back and forth. It’s even possible to bring along while traveling. 
4.  Adaptable – It’s great for athletes, no matter the age or experience level. Movements can be easily adjusted to meet one’s degree of difficulty. Whether you’re looking for something extremely challenging or beginning level exercises, suspension training can accommodate you. It’s even beneficial for rehabilitation.

If you’re interested in what suspension training has to offer, there are some great devices available. The Lifeline Jungle Gym XT is an affordable and effective option.  As always, we recommend discussing any new fitness programs with your doctor.

Check us out at Unique Fitness Concepts for any of your equipment and training needs

Its February 1st …is your fitness train derailed?

Every year since the beginning of time, countless people go through the motions of joining a gym, setting their unrealistic goals and failing to meet them. All of them have the best intentions, and starting the 1^st of the New Year are ready to go.

Skip ahead one month... it is Super Bowl weekend. There will be parties and temptation to throw in the towel. Don’t do it!

If you are one of the 40% out there sticking with your plan…go get it. For the rest, it is time to get back on track. Feb 1^st is the (new) New Year.

Here are a few tricks to help get you back on track: 

1. Start over…choose one goal.  Many set goals that are too lofty or unrealistic. Whether it is to lose 5 pounds, run 5 miles, or fit in to an old pair of jeans, having one specific goal is easier to focus on than ten. But make sure they are challenging.
2. Remember your goal is to finish. Start slow and build up your endurance so that your body does not break down. It is the same as a car in cold weather. There needs to be a warm-up period before you can open it up on the road. The body will adapt but start slow and gradually increase the intensity of your workouts.
3. Keep track of your workouts and diet. This is very important and will save frustration months down the road if you are not getting the desired results. You can keep track in a journal or there are many mobile apps out there that make it easy to track exercise and diet. Some user-friendly ones that I like are MyFitnessPal or Lose It. By tracking progress and looking back on your journal, it will allow you to make changes if you do get stuck and hit a plateau. 
4. Make it fun! The same routine can become very mundane, so mix it up by taking your workouts outdoors. Try yoga, bike riding, swimming, and even body weight training using a system like a Lifeline Jungle Gym. Changing it up will help keep you interested and having fun.
5. Start training with a friend; this will help hold you accountable. If you miss a workout or go down the wrong path, it will affect your training partner.

A new years resolution is not a definitive plan. It is a commitment to make a change, stay with it and keep trying. Just because you let January slip by it does not mean, “wait until next year”. Time to get the train back on the tracks.

Check us out at Unique Fitness Concepts for the equipment you need to succeed.

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Working Out While Sick?

It’s the middle of winter and this year’s cold and flu season has been one of the worst we’ve seen in a long time. Those of you who have managed to get through it without getting sick may have your workout routine to thank for that. Regular exercise boosts the immune system and helps reduce one’s chances of getting sick. But if you’ve been feeling under the weather, you will most likely have to alter your routine in some way. It can be tough to do, especially if you’ve started the year with renewed commitment. There are a few things to look out for when deciding what is best for you.

There’s a common rule that some people call the “neck check”. If symptoms are mild and above the neck, such as a scratchy throat, sneezing, or runny nose, then most people should be able to continue with some low intensity exercise. If symptoms below the neck present themselves, such as achy muscles, chills, fatigue, stomach problems, or cough and congestion, then it’s best to take a break from physical activity and rest until one is better. A fever should also never be ignored. Stay away from exercising until your temperature is back to normal. Exercising with a fever is dangerous because it can raise your body temperature even further.

If you only have a few mild symptoms and decide to hit the gym, keep in mind that it’s a public place. It’s always a good idea to wipe down equipment after use, but it is especially important when sick. Skip the gym altogether if you think you might be contagious.

These are only guidelines to help you decide whether or not to sideline yourself. It’s always best to consult with a doctor if there is any doubt. It’s also important to listen to your body and don’t overdo it. Decrease your workout intensity or completely rest if you feel it’s needed. Don’t forget to stay hydrated and drink plenty of fluids.