Janda Answers Your Questions
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.
thanks for these tips, some of them I can try to apply!
thanks for these tips, some of them I can try to apply!
I have 2 young children….What are the best exercises/running routines to strengthen abs? Thanks and Happy Holidays!
I’m dragonfly777 at Twitter and a follower.
Hi Valerie,
When it comes to strengthening and toning of the abdominal region, keep in mind that all the “core” training in the world won’t lead to a “washboard” like mid section if the muscles are concealed by a heavy layer of body fat!
Many infomercials lead you to believe that 8 – 10 minutes of work on their “ab” machine will magically produce a lean mid section and rippling abdominal muscles. The reality is this: If you want to attain that “ripped” mid section look, you have to focus upon body fat reduction while also training the abdominal region. In order to burn off body fat, you have to burn off calories. The combination of aerobic & muscular exercise, when coupled with dietary techniques that will help to promote fat loss, is the best way to lose body fat. Forget the fad diets and supplements. Consult with a local fitness expert or personal trainer regarding the creation of an individualized exercise and nutritional plan.
A sample exercise routine that you might consider employing would be as follows:
30 – 40 minutes of treadmill or elliptical based training, with 60 – 70% of the training session being spent at 70 – 80% of max heart rate.
Immediately following the aerobic component, you would proceed to execute 3 – 4 choice core exercises along with a handful of resistance training exercises for either the upper and/or lower body.
Follow your workout up with 10 – 15 minutes of stretching and adequate hydration.
Once again, be sure to consult with a personal trainer or local fitness expert regarding the creation of a personalized training program.
In the mean time, check out the following article on about.com regarding “ab” training and a list of great exercises that’ll help you to tone that mid section up.
Good luck!
Janda
http://sportsmedicine.about.com/od/bestabexercises/a/all_abs.htm
I have 2 young children….What are the best exercises/running routines to strengthen abs? Thanks and Happy Holidays!
I’m dragonfly777 at Twitter and a follower.
Hi Valerie,
When it comes to strengthening and toning of the abdominal region, keep in mind that all the “core” training in the world won’t lead to a “washboard” like mid section if the muscles are concealed by a heavy layer of body fat!
Many infomercials lead you to believe that 8 – 10 minutes of work on their “ab” machine will magically produce a lean mid section and rippling abdominal muscles. The reality is this: If you want to attain that “ripped” mid section look, you have to focus upon body fat reduction while also training the abdominal region. In order to burn off body fat, you have to burn off calories. The combination of aerobic & muscular exercise, when coupled with dietary techniques that will help to promote fat loss, is the best way to lose body fat. Forget the fad diets and supplements. Consult with a local fitness expert or personal trainer regarding the creation of an individualized exercise and nutritional plan.
A sample exercise routine that you might consider employing would be as follows:
30 – 40 minutes of treadmill or elliptical based training, with 60 – 70% of the training session being spent at 70 – 80% of max heart rate.
Immediately following the aerobic component, you would proceed to execute 3 – 4 choice core exercises along with a handful of resistance training exercises for either the upper and/or lower body.
Follow your workout up with 10 – 15 minutes of stretching and adequate hydration.
Once again, be sure to consult with a personal trainer or local fitness expert regarding the creation of a personalized training program.
In the mean time, check out the following article on about.com regarding “ab” training and a list of great exercises that’ll help you to tone that mid section up.
Good luck!
Janda
http://sportsmedicine.about.com/od/bestabexercises/a/all_abs.htm
I am disabled and could use a treadmill. The doctor has told my husband who is disabled and overweight by 100 pounds or more. What is the beginning time you should start on a treadmill. I have chronic pain and fibromyalgia, and RSD. He has had 2 TKR. We need some guidance as how to start and the steps into getting out of the bed and start with a treadmill. Please help
Hello Joyce,
Exercise has been proven time and time again to work wonders when it comes to improving one’s health and well being. In a case such as this one, you need to consult with your Dr. and seek out the services of a physical therapist or occupational therapist who will be able to fully evaluate both you and your husband and create an individualized training plan that will safely and effectively help you to achieve better overall health.
A treadmill is an outstanding piece of equipment that will help you in your quest for better health since you can safely and easily control the workout variables (pace, heart rate, course grade, temperature, etc.). Once again though, you’ll want to consult with your MD and receive the necessary referrals that will enable you to work with a specialist here.
Good luck!
Janda
I am disabled and could use a treadmill. The doctor has told my husband who is disabled and overweight by 100 pounds or more. What is the beginning time you should start on a treadmill. I have chronic pain and fibromyalgia, and RSD. He has had 2 TKR. We need some guidance as how to start and the steps into getting out of the bed and start with a treadmill. Please help
Hello Joyce,
Exercise has been proven time and time again to work wonders when it comes to improving one’s health and well being. In a case such as this one, you need to consult with your Dr. and seek out the services of a physical therapist or occupational therapist who will be able to fully evaluate both you and your husband and create an individualized training plan that will safely and effectively help you to achieve better overall health.
A treadmill is an outstanding piece of equipment that will help you in your quest for better health since you can safely and easily control the workout variables (pace, heart rate, course grade, temperature, etc.). Once again though, you’ll want to consult with your MD and receive the necessary referrals that will enable you to work with a specialist here.
Good luck!
Janda