Thursday, June 10, 2010

bare foot running & moderation

if you need insoles for barefoot running...then you arent really bare foot running
let me re-phrase that
or even running at all until you fix your technique
foam roll
foooam roll

if you get used to using insoles, what happens
when you take your shoes off?

Arches are more prone to over-pronation (rolling over) and require something with high support.

High Arches are prone to imbalance and over-flexing which can lead to painful foot conditions such as Plantar Fasciits.

Plantar fasciitis (say "PLAN-ter fash-ee-EYE-tus") is the most common cause of heel pain. The plantar fascia is the flat band of tissue (ligament) that connects your heel bone to your toes. It supports the arch of your foot. If you strain your plantar fascia, it gets weak, swollen, and irritated (inflamed). Then your heel or the bottom of your foot hurts when you stand or walk.

Having read this
do you believe that you can strength
the muscles ligaments and tendons
that are overly stretched causing
rolling in of your arch and your knee
and perhaps loosen the ones that pull
your arch and knee toward the floor?
Sounds like a lot more work than just
slipping something into your shoe.....
you choose I am not one to force anything
I just want to inform you that there is a way to prevent
if not alleviate the situation long term
the new thing is barefoot running
I LOVE THAT IDEA but i love it for people
that have proper alignment and proper form
i have been working on my knee
for a few months now
there are things that I MYSELF should be doing more
frequently.......more avidly

fix it now
or have more pain and frustration down the road?


you can push yourself to the limits
you can run until you puke
but there is a comfy spot
where the magic happens
the burning zone

A moderate cardiovascular workout will
constantly keeps your heart rate in a range that is
between 60-80% of your maximum heart rate.

Your maximum heart rate can be calculated by subtracting your age from 220.
This 60-80% of your maximum heart rate
it is the 'fat burn zone'
because the majority of calories burned are coming from fat.

it is great after a training session
low intensity, steady state cardio
uses your fat stores for energy quicker
after you've trained
you are already burning
so you dont have to spend the time to get into
the zone
things are already there
just waiting to burn!

Standard/MODERATE Cardio:
Any Movement where Oxygen is present will ensure steady consistent Fat burning. A typical Fat Burning Heart Rate is 130-140 Beats Per Minute. Standard Cardio works your Type 1 Skeletal Muscle Fibers.

Optimal Exercises:

  • Walking on an Incline (Treadmill or Hills)
  • Stair Climbing
  • Jogging

Secondary Movements:

  • Elliptical Trainer
  • Rowing
  • Stationary Bike

when you are over training cardiovascularly
your body is recruiting more energy than you may have to burn
this will invite your boday to start burning musle
and many women i know will go to the gym
without having eaten
and will push the cardio
and be one there for hours
that is when we get what is called skinny fat
the muscles burns
as we age we want to fight to keep our muscle mass

listen to me and your body
you will thank us

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