Some of our followers on Twitter asked us questions regarding fitness. Janda Ricci-Munn, our resident trainer and coach took a few minutes to answer these questions.
Q: What is better slow running or fast running? Not fair to answer interval!
A: It all depends upon your current level of aerobic fitness, your running experience and health status. Refer to our Landice Blog posts for training tips that are geared for both beginner runners and experienced/competitive runners as well.
As a general rule, however, newer runners should devote at least one month to gradually increasing their running volume and frequency while keeping the intensity of ALL runs relatively low (i.e. limit your heart rate to 80% of maximum effort).
Eventually, once you have established a solid running “base” you’ll want to included some harder running as part of your routine, but in moderation. No more than 15 – 20% of your total weekly run volume should be comprised of efforts above 85% of maximum heart rate.
For example: If you work up to 20 miles of running per week, no more than 4 of those miles should be executed at efforts that correspond to >85% of maximum heart rate.
Harder running definitely has it’s benefits though, as nothing will help to boost your aerobic power the way that Functional Threshold and VO2max training will. Once again, see the Landice blog for more ideas on how to spice your run training up and develop your own personalized run program.
Q. What sort of excercise should my 3-4 yr old get, other than play?
A. A 3 – 4 year old should be encouraged to lead an active lifestyle, but children of this age category are far too young to begin any form of structured training/exercise.
Focus, first and foremost, should be place on their having FUN with a wide variety of physical activities. Encourage them to participate in a wide variety of games that will help to promote hand-eye coordination, flexibility, agility, balance and basic aerobic fitness.
Games such as “tag”, kick ball, wiffle ball, Frisbee, etc. are all excellent places to start.
Remember: You want to support your child’s love of activity, not force them to participate in things they might not enjoy.
Q. Is it ok to lift weights everyday?
A. As a general rule, you should provide at least 1 day of recovery between weight training exercises that stress the same muscle group. For example, if you spend 10 minutes working on your biceps on Monday, you should wait until at least Wednesday to train that muscle group again. Personally, I would wait at least 2 days before training the same muscle group again.
My recommendation to fitness enthusiasts is to engage in a weekly routine that sees you devoting 3 – 4 days per week to cardiovascular and aerobic fitness development (i.e. via walk, run, elliptical or cycling related training) and 3 – 4 days per week to organized resistance training.
A sample weekly split might look something like this:
Monday: 30 – 45 minutes of choice aerobic training followed by stretching.
Tuesday: 10 – 15 minutes of choice aerobic warm up followed by 30 – 45 minutes or organized resistance training and stretching.
Wednesday: 40 – 60 minutes of choice aerobic training followed by stretching.
Thursday: 10 – 15 minutes of choice aerobic warm up followed by 30 – 45 minutes or organized resistance training and stretching.
Friday: Light walk + Stretching
Saturday: 10 – 15 minutes of choice aerobic warm up followed by 30 – 45 minutes or organized resistance training and stretching.
Sunday: 40 – 60 minutes of choice aerobic training followed by stretching.