In Chicago, marathon training season is in full swing! Many of the training programs have gradually increased mileage over the past two months and long runs are now reaching the mid-teens. So how are you holding up? Are you feeling strong and eagerly anticipating your next challenge? If so, congratulations! Or, are you short on energy and/or nursing injuries? I hope not!
A key indicator of how your marathon training season may go is body fat percentage. To run your best, it's important to maintain a healthy body fat level. Too little or too much body fat can hinder performance and lead to injury and illness. To run your best while staying healthy and safe, try to reach and maintain a healthy body fat percentage. Maximizing performance requires reaching the best strength-to-weight ratio possible.
Women's General Body Fat Categories
The American Council on Exercise (ACE) divides body fat percentage into five different categories. They are essential, athletes, fitness, acceptable and obese. Essential body fat ranges from 10 to 14 percent. The athlete category is 14 to 20 percent, while the fitness group is 21 to 24 percent. Any women runner with a body fat percentage between 14 and 24 percent would be considered healthy based on these categories. However, those in the fitness and higher end of the athlete category could possibly improve performance if they slowly lowered their body fat percentage over time.
Men's General Body Fat Categories
The ACE categories for men are the same as for women, but the body fat percentages differ. Men need 2 to 5 percent body fat. The recommended athlete range is 6 to 13 percent, and the fitness category covers 14 to 17 percent. As with women, a male runner with a body fat percentage in either the athlete or fitness category would be considered healthy. But he might be able to improve performance while maintaining health by working towards the lower range.
An Important Note for Female Athletes
The female athlete triad is the term given to the combination of amenorrhea, osteoporosis and disordered eating. Any female athlete with body fat levels below a healthy level is at risk for this condition. Body fat levels that are too low lead to amenorrhea, the cessation of the menstrual cycle. This has negative effects on estrogen levels, which are critical for maintaining healthy bones. If female athletes have low estrogen for prolonged time periods, they risk osteoporosis and other skeletal injuries such as stress fractures, especially because training volume tends to stay at a high level. Female athletes need to maintain a healthy body fat level, which does not prevent a normal menstrual cycle.
Via: Livestrong.com
Wednesday, July 27, 2011
Friday, July 8, 2011
"It Hurts To Sit Still"...Why You Should Consider a Personal Trainer!
I recently received the following email from a client:
"I used to consider myself in relatively decent shape…I go to the gym 5 days a week, I work hard when I’m there, etc. After training with you yesterday, it hurts me to sit still. Truly, I hurt everywhere. Blinking hurts me. Well done!"
If you've ever considered hiring a personal trainer, just do it! Experienced fitness professionals know how properly assess their clients and develop programs that are individually tailored for their goals. In addition, good personal trainers can think on their feet and modify workouts on the fly. They know how to motivate, encourage and hold their clients accountable. By doing so, your chances for success will increase tenfold!
Client - Trainer relationships can vary to a great degree. For instance, I have some clients who I see three times a week, others only once or twice. And for some, once every two or three weeks is enough; we meet to freshen-up and change routines and make sure they're progressing towards their goals!
If you have health and fitness goals and could use some help achieving them, reach out. It's amazing what positive energy and close attention to detail can do!
Be Well,
Jake
Endurance Personal Training
"I used to consider myself in relatively decent shape…I go to the gym 5 days a week, I work hard when I’m there, etc. After training with you yesterday, it hurts me to sit still. Truly, I hurt everywhere. Blinking hurts me. Well done!"
If you've ever considered hiring a personal trainer, just do it! Experienced fitness professionals know how properly assess their clients and develop programs that are individually tailored for their goals. In addition, good personal trainers can think on their feet and modify workouts on the fly. They know how to motivate, encourage and hold their clients accountable. By doing so, your chances for success will increase tenfold!
Client - Trainer relationships can vary to a great degree. For instance, I have some clients who I see three times a week, others only once or twice. And for some, once every two or three weeks is enough; we meet to freshen-up and change routines and make sure they're progressing towards their goals!
If you have health and fitness goals and could use some help achieving them, reach out. It's amazing what positive energy and close attention to detail can do!
Be Well,
Jake
Endurance Personal Training
Thursday, June 23, 2011
Get Faster, Improve Your Endurance and Finish Stronger with these Training Runs!
Ever gotten tired of doing long, boring training runs? Well, your not the only one! To break up the monotony of your everyday routine and increase your speed and endurance, incorporate these workouts into your schedule:
Tempo Runs
Why: Tempo runs train your body so that you can run harder, longer!
How: Estimate your fastest 3 mile time (this may be your 5K PR), calculate the pace per mile, then add 30 seconds to the per mile pace. So, if your fastest 3 mile time is 21 minutes, your pace per mile would be 7 minutes. Add 30 seconds to the 7 minutes and your tempo run pace would be 7 minute and 30 second miles. Run at this pace for 4 miles!
Fartleks
Why: Fartleks (meaning "speed play") help sharpen your speed and improve your speed endurance!
How: Over the course of an entire run, vary your speeds between fast and slow. For example, over the course of a 2 mile training run, introduce short distance intervals of fast running that are immediately followed by slower recovery intervals. Repeat this cycle over the course of the 2 mile run. For best results, vary your interval speeds and distances as well as the overall distance of your run.
Fast-Finish Long Runs (Negative Split)
Why: You'll train your body to finish strong!
How: Over the course of a long training run, perform the first half of your run at your normal pace. Then, at the midway point, pick up the pace by 10 to 20 seconds per mile.
***For best results, wear a watch so you can be precise with your timing!
Tempo Runs
Why: Tempo runs train your body so that you can run harder, longer!
How: Estimate your fastest 3 mile time (this may be your 5K PR), calculate the pace per mile, then add 30 seconds to the per mile pace. So, if your fastest 3 mile time is 21 minutes, your pace per mile would be 7 minutes. Add 30 seconds to the 7 minutes and your tempo run pace would be 7 minute and 30 second miles. Run at this pace for 4 miles!
Fartleks
Why: Fartleks (meaning "speed play") help sharpen your speed and improve your speed endurance!
How: Over the course of an entire run, vary your speeds between fast and slow. For example, over the course of a 2 mile training run, introduce short distance intervals of fast running that are immediately followed by slower recovery intervals. Repeat this cycle over the course of the 2 mile run. For best results, vary your interval speeds and distances as well as the overall distance of your run.
Fast-Finish Long Runs (Negative Split)
Why: You'll train your body to finish strong!
How: Over the course of a long training run, perform the first half of your run at your normal pace. Then, at the midway point, pick up the pace by 10 to 20 seconds per mile.
***For best results, wear a watch so you can be precise with your timing!
Monday, June 13, 2011
Wave 2 of the Endurance Boot Camp Begins Tomorrow!
The Endurance Boot Camp is the ultimate fat burning and muscle toning workout! Whether you want to lose weight, build a lean and toned physique, or enhance your current fitness routine, this boot camp will help you reach your fitness goals quickly.
The one-hour boot camps will feature circuit and interval training techniques designed to get your heart pounding and your muscles pumping! Participants can expect to burn calories and shed pounds while building muscle definition from head to toe.
Find out more and register today at Endurance Personal Training!
The one-hour boot camps will feature circuit and interval training techniques designed to get your heart pounding and your muscles pumping! Participants can expect to burn calories and shed pounds while building muscle definition from head to toe.
Find out more and register today at Endurance Personal Training!
Sunday, May 29, 2011
My Experience in Start Corral A!
After 9 years of endurance racing, I (and Megan) began yesterday's Soldier Field 10 Mile Race from start corral A. And what an experience it was! For those of you new to endurance sports, a corral is a sectioned area at a race's starting line, where race participants are grouped according to their expected finishing time. The fastest runners are usually in the first corrals and the slowest runners are in the corrals at the back.
We arrived at the starting line approximately 15 minutes early, flashed our corral A entrance bibs and were allowed entrance a mere 20 feet from the starting line. And from there, the rest is history!
The Soldier Field 10 Miler is a large race with 15,000 registrants. And like nearly all of the larger races, this one isn't immune to some of the issues that occur naturally with large crowds. But all of this was lost in corral A.
We immediately made our way to the center of the corral and had no problems doing so. For the first time ever, we had room to maneuver before the gun went off; room to move, room to stretch, room to remain comfortable. From there, I took notice of the others who had also earned a spot in corral A. I noticed immediately that it was quiet. There was no nervous chatter, no small talk, no comments about the weather. I took note of the other runner's attire; worn in sneakers and slightly frayed technical shorts and tops. And underneath it all, there were muscles. Exposed arms and legs, long and lean, that can only be earned through hard work and dedication!
After the gun sounded, we quickly set out at our goal pace. And once again, it was comfortable. There was room to maneuver, room to run, room to remain in control. At the turning point around mile 5, it occurred to me again how pleasant this experience was. Everyone was silent, everyone was running and everyone was pushing. For the past 5 miles, all that was heard was feet on pavement, hearts pounding, and chests breathing!
For the entire second half of this race, the intensity grew. For many endurance athletes, 10 miles is a short race which enables runners to push for speed. And that we did!
In what seamed like no time at all, we crossed the finish line (the 50 yard line of Soldier Field). And with it, we'd set new PR's (personal records) finishing in 1 hour, 13 minutes, 21 seconds (7 minute 21 second miles). But above all that, we'd experienced something new. Something that can only be attained through hard work and dedication!
We arrived at the starting line approximately 15 minutes early, flashed our corral A entrance bibs and were allowed entrance a mere 20 feet from the starting line. And from there, the rest is history!
The Soldier Field 10 Miler is a large race with 15,000 registrants. And like nearly all of the larger races, this one isn't immune to some of the issues that occur naturally with large crowds. But all of this was lost in corral A.
We immediately made our way to the center of the corral and had no problems doing so. For the first time ever, we had room to maneuver before the gun went off; room to move, room to stretch, room to remain comfortable. From there, I took notice of the others who had also earned a spot in corral A. I noticed immediately that it was quiet. There was no nervous chatter, no small talk, no comments about the weather. I took note of the other runner's attire; worn in sneakers and slightly frayed technical shorts and tops. And underneath it all, there were muscles. Exposed arms and legs, long and lean, that can only be earned through hard work and dedication!
After the gun sounded, we quickly set out at our goal pace. And once again, it was comfortable. There was room to maneuver, room to run, room to remain in control. At the turning point around mile 5, it occurred to me again how pleasant this experience was. Everyone was silent, everyone was running and everyone was pushing. For the past 5 miles, all that was heard was feet on pavement, hearts pounding, and chests breathing!
For the entire second half of this race, the intensity grew. For many endurance athletes, 10 miles is a short race which enables runners to push for speed. And that we did!
In what seamed like no time at all, we crossed the finish line (the 50 yard line of Soldier Field). And with it, we'd set new PR's (personal records) finishing in 1 hour, 13 minutes, 21 seconds (7 minute 21 second miles). But above all that, we'd experienced something new. Something that can only be attained through hard work and dedication!
Tuesday, May 17, 2011
Alter Your Body Composition!
Ever had the desire to lose weight and tone-up? Perhaps you've even wanted to lose inches around your hips and waist and add muscular definition to your arms, legs, abs and butt. Well, this can be done! Use the following blueprint to accomplish your goals and get in the best shape of your life.
A person's body composition is comprised by the amount of fat, muscle and bone in their bodies. And because muscular tissue takes up less space than fatty tissue, two people of identical height and weight may look completely different because they have a different body composition. So how can you develop a leaner, stronger, more toned physique? By circuit training!
Circuit Training is done by combining a series of exercises for different muscle groups and performing one after the other, with minimal rest. The number of exercises and repetitions performed can be manipulated to enhance the desired effect.
An example of a traditional circuit is:
Pushups
Body Weight Lunges
Plank
Jump Rope
For individuals looking to lose fat and increase lean muscle mass, I would recommend performing 12-15 repetitions for each exercise.
When building circuits, be sure to include exercises that will target and train each of the seven muscle groups: legs, core, biceps, triceps, chest, back and shoulders. And over time, continue to re-introduce new challenges into your workout by adding different exercises to your routine.
To learn more and have individualized circuit workouts built for you, visit Endurance Personal Training! We are currently offering both indoor and outdoor training sessions.
Be Well,
Jake
A person's body composition is comprised by the amount of fat, muscle and bone in their bodies. And because muscular tissue takes up less space than fatty tissue, two people of identical height and weight may look completely different because they have a different body composition. So how can you develop a leaner, stronger, more toned physique? By circuit training!
Circuit Training is done by combining a series of exercises for different muscle groups and performing one after the other, with minimal rest. The number of exercises and repetitions performed can be manipulated to enhance the desired effect.
An example of a traditional circuit is:
Pushups
Body Weight Lunges
Plank
Jump Rope
For individuals looking to lose fat and increase lean muscle mass, I would recommend performing 12-15 repetitions for each exercise.
When building circuits, be sure to include exercises that will target and train each of the seven muscle groups: legs, core, biceps, triceps, chest, back and shoulders. And over time, continue to re-introduce new challenges into your workout by adding different exercises to your routine.
To learn more and have individualized circuit workouts built for you, visit Endurance Personal Training! We are currently offering both indoor and outdoor training sessions.
Be Well,
Jake
Thursday, May 5, 2011
Stronger Abs and a More Narrow Waist!
One of my favorite ab exercises is the half-jackknife. This exercise will not only strengthen your core and tone your abs, but it can make your waist look narrower by targeting the sides of your abs!
To perform this exercise,
> Lie faceup on a mat with your legs flat on the floor and your arms extended overhead
> Crunch up until your shoulder blades are off the mat
> Simultaneously, raise your right leg to 45 degrees
> Reach your left hand toward your right shin
> Lower your body to the starting position
> Complete 12 repetitions and then switch legs and repeat
* To increase the effectiveness of this exercise, perform while laying on a Bosu and/or with a 5 pound dumbbell in hand!
To perform this exercise,
> Lie faceup on a mat with your legs flat on the floor and your arms extended overhead
> Crunch up until your shoulder blades are off the mat
> Simultaneously, raise your right leg to 45 degrees
> Reach your left hand toward your right shin
> Lower your body to the starting position
> Complete 12 repetitions and then switch legs and repeat
* To increase the effectiveness of this exercise, perform while laying on a Bosu and/or with a 5 pound dumbbell in hand!
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