Hey everyone,
Having been a personal trainer for years and a rawfood coach I regularly have people compliment me on my health & fitness then ask me how to lose fat, get fitter, more flexible etc, so please feel free to post your questions here & I will answer them to the best of my ability!
A few to start the ball rolling....
How often should I exercise?
We are designed to move so I recommend daily exercise, with varying intensities, I believe some form of movement daily is important to maintain health & wellbeing long term
How long should i exercise for?
I recommend you dedicate at least 30mins (minimum) a day to structured exercise and aim for an hour. This could be a 30min powerwalk in the AM & a 30min yoga session in the PM
I can eleborate on these questions too if needed...
Ok what else ya got for me???
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Thanks for the suggestion, do not really like dates but I will try it tomorrow. I have found that we do get used to foods like celery which I always take out climbing now..
Glenn
Hi Freelea,
Hopefully you can give some help.
I do regular excercise, using a heart rate monitor at times and am confused at what is a good heart rate to excercise at. I know this is a hard question to answer and I think I should excercise at whatever intensity I am happy at?
I also struggle with staying 100% raw and normally eat something heavy after a hard training day which ends up being higher fat. Is there a way of getting these calories into my body when I have to carry this food in to the climbing areas, sometimes an hour of hiking? I am already carrying 15kg of gear.
Typical week
Mon - 6km run 30min, 1.5 hours climbing training (approx 1000 calories)
Tue - 12km ride 30min, 1.5hours power yoga
Wed - 1 hour climbing training
Thu - 12km ride 30min
Fri - 6km run 30min
Sat - all day climbing (more than 5000 calories, heart rate averages above 150 for 5-6 hours)
Sun - beach, run or ride 50km
Most of this excercise is done pushing my body hard.
Also daily walks with the dog, office work, etc.
Hahaha oh tuckshop arms....I wonder if our international friends understand that term?
Its a matter of lowering your bodyfat % & as far as my experience goes (and a lot of research concludes) you can't 'spot reduce' or target a particular area (like the arms) in a hope to 'tone' the muscles there with isolation exercises (tricep dips etc)....
if there is a layer of fat over the top of the muscles then no 'tone' or definition in that area will be seen.
I recommend large compound movements (as opposed to small exercises that recruit minimal muscles) for best results- resistance exercises like squats, lunges, pushups, yoga are all good becaues they not only 'fire up' a lot of muscles (the more muscles you incorporate the more calories you burn) but the post exercise calorie burn is great & the extra muscle that you will build through these exercises will also increase your overall metabolic rate so you burn more fat at rest....
Cardio exercises like jogging, kickboxing,bike riding,powerwalking, stairclimbing etc are fantastic & are a necessary part of the equation too.
A varied fitness routine that incorporates a mix of these exercises, with adequate rest & recovery, a low fat raw vegan diet, lots of clean water, sunshine & conscious life design will shrink those 'bingo wings' in no time :DD
I was so glad to see you add your comment Ryan, I tend to be a bit of a lurker on forums such as these, as I watch the comments I notice some one with a barrow to push will try to dominate a thread. May be it is a wrong attitude but I don't bother to get involved.
The point you raised about running form I think needs to be spread as it has overtones of big business lies and commercial intent over actual truth. I understand as in all things, food choices, relationship choices, running style, there is no one style fits all.
One of the well known proponents of the style of running you are talking about is Dr Nicolas Romanov and is known as the Pose running method www.posetech.com
I would believe your observation to be correct if you are having success with your running you will be landing more forefoot and then pronation, or as was rightly noted you will get problems as toe running is not a desired distance running technique.
This is a technique when mastered uses the natural shock absorbers of the body to help with injury free running instead of relying on the latest sweat shop produced runner with pump up gizmos to seperate you from your cash.
And yes this recommendation is from experience not just theory I have read.
i have weak knees after suffering much-regretted separate medical operations on both in the past in which tissue was removed (part of the meniscus).. i continue to run and don't really limit exercises that i participate in, but they are definitely my 'achilles heel'.. it caused me to have issues with running, especially on hard surfaces
but i was actually turned on by an article in 'men's health' about 2 years ago to a running technique used by several south american tribes who run hundreds of miles daily.. you can limit impact to your joints by striking down with the balls (front part) of your feet.. the first couple days i ran this way my calves were crazy sore, but your muscles adapt to this form of running.. i have definitely found that it cushions impact, allowing your leg, ankle & foot muscles to absorb a lot of the shock usually taken by your knees & back
i now run on the roads in bare minimal running shoes (nike frees) and on the treadmill barefoot with much less of the post soreness.. it will also tone up your quads real nice
this goes against one of freelea's tips, but i have found it to work well for me.. if anyone else has input on this i'd like to hear it as well, as i'm normally open to advice (unless it involves eating animal foods or cooked food for 'health benefits' lol).. i def plan on trying a lot of freelea's ideas here myself
Have you tried five fingers shoes supposed to be the next best thing to barefoot running which. You naturally land more on the front of your feet and it does wonders for your posture if you have alighnment issues the first few times I ran barefoot for any significant distance it was like getting a chiropractic adjustment each time my posture is much improved! (oh and my calves were insanely sore the first few times as well *smile)
Yes that's toe running, Im not an expert & there is much controversy....I guess if you feel ok doing it then great ....there may be a risk of developing injuries or muscle imbalances....but hey theres always that risk! & to a large degree we have to do what feels right now as we can't live in fear of what may happen in the future!
Ryan Lewis > Frugivore FreeleeFebruary 8, 2009 at 7:40am
went for a run this morning and i noticed that i may actually come down more on my mid foot than this extreme to the toe
i got to run outside today for the first time in awhile.. it's like 60 degrees here (fahrenheit).. beautiful day.. i've been running on the treadmill lately, and i forgot how much more difficult it is to run on the road.. much better workout for me.. can't wait till it's consistently nice out again
Replies
Glenn
Hopefully you can give some help.
I do regular excercise, using a heart rate monitor at times and am confused at what is a good heart rate to excercise at. I know this is a hard question to answer and I think I should excercise at whatever intensity I am happy at?
I also struggle with staying 100% raw and normally eat something heavy after a hard training day which ends up being higher fat. Is there a way of getting these calories into my body when I have to carry this food in to the climbing areas, sometimes an hour of hiking? I am already carrying 15kg of gear.
Typical week
Mon - 6km run 30min, 1.5 hours climbing training (approx 1000 calories)
Tue - 12km ride 30min, 1.5hours power yoga
Wed - 1 hour climbing training
Thu - 12km ride 30min
Fri - 6km run 30min
Sat - all day climbing (more than 5000 calories, heart rate averages above 150 for 5-6 hours)
Sun - beach, run or ride 50km
Most of this excercise is done pushing my body hard.
Also daily walks with the dog, office work, etc.
Any help is appreciated.
Thanks Glenn
Its a matter of lowering your bodyfat % & as far as my experience goes (and a lot of research concludes) you can't 'spot reduce' or target a particular area (like the arms) in a hope to 'tone' the muscles there with isolation exercises (tricep dips etc)....
if there is a layer of fat over the top of the muscles then no 'tone' or definition in that area will be seen.
I recommend large compound movements (as opposed to small exercises that recruit minimal muscles) for best results- resistance exercises like squats, lunges, pushups, yoga are all good becaues they not only 'fire up' a lot of muscles (the more muscles you incorporate the more calories you burn) but the post exercise calorie burn is great & the extra muscle that you will build through these exercises will also increase your overall metabolic rate so you burn more fat at rest....
Cardio exercises like jogging, kickboxing,bike riding,powerwalking, stairclimbing etc are fantastic & are a necessary part of the equation too.
A varied fitness routine that incorporates a mix of these exercises, with adequate rest & recovery, a low fat raw vegan diet, lots of clean water, sunshine & conscious life design will shrink those 'bingo wings' in no time :DD
The point you raised about running form I think needs to be spread as it has overtones of big business lies and commercial intent over actual truth. I understand as in all things, food choices, relationship choices, running style, there is no one style fits all.
One of the well known proponents of the style of running you are talking about is Dr Nicolas Romanov and is known as the Pose running method www.posetech.com
I would believe your observation to be correct if you are having success with your running you will be landing more forefoot and then pronation, or as was rightly noted you will get problems as toe running is not a desired distance running technique.
This is a technique when mastered uses the natural shock absorbers of the body to help with injury free running instead of relying on the latest sweat shop produced runner with pump up gizmos to seperate you from your cash.
And yes this recommendation is from experience not just theory I have read.
but i was actually turned on by an article in 'men's health' about 2 years ago to a running technique used by several south american tribes who run hundreds of miles daily.. you can limit impact to your joints by striking down with the balls (front part) of your feet.. the first couple days i ran this way my calves were crazy sore, but your muscles adapt to this form of running.. i have definitely found that it cushions impact, allowing your leg, ankle & foot muscles to absorb a lot of the shock usually taken by your knees & back
i now run on the roads in bare minimal running shoes (nike frees) and on the treadmill barefoot with much less of the post soreness.. it will also tone up your quads real nice
this goes against one of freelea's tips, but i have found it to work well for me.. if anyone else has input on this i'd like to hear it as well, as i'm normally open to advice (unless it involves eating animal foods or cooked food for 'health benefits' lol).. i def plan on trying a lot of freelea's ideas here myself
I used to be a 'toe' runner but got shin splints...
Are u referring to midfoot or toes Ryan?
I would alternate between outer back heel and midfoot strike
oh yeh and good shoes are important if you are mainly jogging on hard surfaces....
i've never had a problem with shin splints thoi got to run outside today for the first time in awhile.. it's like 60 degrees here (fahrenheit).. beautiful day.. i've been running on the treadmill lately, and i forgot how much more difficult it is to run on the road.. much better workout for me.. can't wait till it's consistently nice out again
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