Metro Life Fitness Recommendation:

 Vibram Fivefingers

Running Barefoot

Imagine stepping out for a run without any shoes on - It's called barefoot running, and it's an emerging trend in the running and fitness industries.

For most people, running barefoot goes against conventional wisdom. Besides the "freeing" feeling of kicking off your shoes, what's so compelling about this fitness trend?
It turns out that despite advances in shoe technology meant to make running safer and more efficient, running injuries remain high. Avid barefoot runners claim that the answer to cutting down on injury and revving up running efficiency may not involve shoes at all.

THE BENEFITS OF RUNNING BAREFOOT

"Most people have generally weak feet," says David Weck, a barefoot runner and creator of the BOSU Balance Trainer. "Running shoes actually let you get away with lazier running mechanics," he says.
The theory behind barefoot running and walking is that it makes feet stronger, which leads to an overall stronger, more mobile and better functioning body.When you consider how our feet are meant to function, the benefits of barefoot running and walking become more obvious.

Stronger Feet
"Our feet evolved to interface with a variety of surfaces, and shoes almost completely eliminate that function of the foot," says Anthony Carey, M.A., a corrective exercise specialist, author of The Pain Free Program: A Proven Method to Relieve Back, Neck, Shoulder and Joint Pain, and CEO of Function First.
Running barefoot helps your feet - and body - experience more varied terrain, which requires varied responses from the ankles and feet. The result? Running barefoot can strengthen and improve how feet and the ankles function - a benefit that transfers to the entire body.
"The job of the foot is to absorb shock and enable the body to move forward," says Justin Price, M.A., who specializes in assessing and correcting neuromuscular and structural imbalances at his facility The BioMechanics.
"The arch support in shoes takes away the ability of the foot to be strong," Price says. When you eliminate the foot's ability to properly absorb shock - because shoes do it for them - that shock tends to shift upwards to the ankles, hips, knees and spine.

Better Running Efficiency
Another benefit of barefoot running is that "it creates better running efficiency because it helps you hold your body in the best position and alignment possible," says Weck.
Some barefoot runners says this type of improved running economy reduces fatigue while running.

By Amanda Vogel, MA human kinetics

Homework :)

This is for all of you who are too tough for vacation!
These are a few ideas for you this week. Keep up the hard work!

Routine 1

Run 1 lap
20 Tricep Dips
20 Plyo Jump - Squat on Step
20 Pogo (10 each side)
20 Skater

Repeat!

Routine 2

Run 4 Laps

10 Squats
10 Push Ups
(repeat 10 times)

Circuit - 20 reps x 3 sets

1. Atomic Crunches
2. Burpee
3. Jump Squat
4. Mountain Climber
5. Alternating Oblique Crunches

Core 1

Scissor Kicks
V-Sit
Lady Tap (or Mason Twist for the guys)

Core 2

Partner V-Circles
20 each direction
Then switch!

See you in a week!

Bootcamp starts again on July 4th, 2011

Alert :: Rain Day

Hello everyone,

Yes, this has been a rainy spring season this May, 2011.
I have obtained the permit for the Fieldhouse, 50 Wanash Ave. this Thursday, May 26th evening and early morning on Friday May 27th.

We will be indoors!
See you soon :)

Survival of the Fittest

"When it comes to your overall health and longevity, the amount of cardio you do may be more important than your body weight, according to a new study published by the American College of Sports Medicine. Researchers followed more than 11,000 woman for 35 years, and found that even moderate amounts of regular aerobic-activity helped woman live longer, regardless of their weight.

Bottom line: Fitness trumps thinness when it comes to living a long and healthy life."

Chatelaine, February 2011

4 Breathing Tips to Boost Your Cardio

Don’t ignore the importance of proper breathing technique during your outdoor run, “the main thing is to find a rhythmic breathing pattern that works for you.”

1. Keep it steady

Try using the 2:2 method. breathing in for two steps and out for two steps. That works well for running at a moderate pace.

2. Increase for interval training

For a faster pace (such as during an interval), you’ll need to increase the frequency to something like a 1:1. Your breathing may be shallower (you don’t have time to take deep breaths) but it can still be efficient.

3.   Exhale excess CO₂

If it feels like you can’t catch your breath, it means you are building up too much carbon dioxide, and need to focus on blowing it off. Your instinct may be to keep taking deep breaths IN, but you’ll get rid of the CO₂ more efficiently (and be able to catch your breath) if you focus on blowing the air OUT.

4.  Listen to your lungs

Tune in to your breath to gauge your workout intensity. If you’re really struggling to catch your breath, chances are that you should go slower instead of increasing the intensity. Stay mindful to the signs your body is sending you.

-Oxygen Magazine

Eating Pre and Post-Workout

Preworkout (45 minutes prior to exercise)

If you prefer to work out in the morning, experts agree that while you ought to fuel up with something small, you need to experiment to find what agrees with your body.  For some people, whole foods, like a banana, may work better for their body and schedule than breaking out the blender.  At this time it is really about having enough carbohydrates to raise blood glucose levels so that you have fuel to use during exercise, and also to stave off hunger.  Unlike your postworkout strategy, protein isn’t a huge necessity but it is helpful in small amounts for post-muscle repair. 

Postworkout (15 minutes after exercise)

You likely know that every time you lift weights you’re actually causing micro-damage to your muscle cells and inevitably depleting your muscles of glycogen, their main source of energy.  What you need at this time is a fast-acting solution—a whey protein shake.  Whey is the fastest absorbing and most complete protein, which means that it contains all the eight essential amino acids needed for growth.  At this time you are essentially taking advantageof your muscle ‘hunger’.  Your muscles are like sponges that are primed to take in nutrients at a very rapid pace.  Putting those nutrients in liquid form makes the recovery happen that much faster.

Remember…..Muscle tissue is metabolically more active than fat...which means that the more lean muscle you have, the more calories you’ll burn (and here’s the best part), even when you’re just sitting at your desk at work!

Perfect Proportions

The ideal postworkout shake should have at least 35 grams of carbohydrates and 12 grams of whey protein (3:1 carb to protein ratio). 

-Oxygen Magazine

POST WORK-OUT POWER SMOOTHIE

  1-2 scoops Whey or Hemp/Pea protein powder

  1-3 grams of powdered Buffered Vitamin C

  1 tbsp. ground flax seeds

  1 cup mixed frozen organic berries

  1 banana (fresh or frozen

  1 tsp. lemon-flavored fish oil

  Add fresh (not concentrated) juice or water to desired consistency.

Blend and Enjoy!