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No More Junk Miles

Junk miles means adding extra miles to your training plan with no purpose other than to increase the number of miles that you ride or run each week. They are done at such low intensity that you do not become short of breath and you do not push yourself very hard.

What is Lactic Acid?

When you exercise, sugar is broken down into different chemicals, to produce energy for muscles. As long as you get all the oxygen you need, the final products are carbon dioxide and water, but if you exercise so vigorously that you can't get the oxygen that you need, the reactions stop, causing a chemical called lactic acid to accumulate in your muscles and spill into you bloodstream.

Runner’s Knee (Knee Cap Pain)

The most common long-term running injury is runners knee, pain behind the knee cap during running. You probably have runner's knee if your knee cap hurts when you walk or run, particularly when you walk down stairs; and it hurts a lot when you push the kneecap against the bone behind it.

How to Get Your Second Wind

When you run very fast, you reach a point where you gasp for breath. You keep on pushing the pace and after a few seconds, you feel that you have recovered and that you can pick up the pace again. It’s called second wind and your apparent recovery is caused by lactic acid.

Muscle Cramps: Prevention and Treatment

The most common cause of muscle cramps during intense exercise is damage to the muscle fibers themselves. Doctors in South Africa studied triathletes and found that most of the time muscle cramps are not caused by dehydration, thyroid disease, mineral abnormalities (calcium, sodium, magnesium or potassium), blocked blood flow or nerve damage.

Interval Training Helps Your Heart

A heart attack is caused by lack of oxygen. Anything that increases the supply of oxygen to the heart markedly reduces risk for suffering a heart attack, improves a heart attack victim’s chances of surviving a heart attack and of not having another heart attack, and makes him or her able to be far...

Don’t Just Sit at Any Age

Older people who move around live longer than those who are consistently sedentary, and sedentary older people who become more active live longer than those who remain sedentary.

Interval Training for Sports

If you want to compete in sports that require speed, such as running, cycling, swimming, skiing, skating, or team sports such as football, basketball, baseball or hockey, you have to train at a pace fast enough to exceed your lactic acid threshold. Lactic acid threshold is the pace that causes lactic acid to...

Sugar for Intense Exercise

The best time to take sugar to help you prolong your intense exercise is 30 minutes or less before you start. Researchers in Scotland showed that taking a sugared drink 30 minutes before exercise allowed the subjects to exercise at 90 percent of their maximum capacity for 12 percent longer than when they took the same sugared drink two hours before exercise.

Walk Faster, Live Longer

The faster you walk, the longer you live. Picking up the pace is more healthful than just walking slowly, even if you go longer than the recommended 30 minutes per day.

Calculate Your Fitness Age

VO2max can be used to predict a person’s risk of premature death from a heart attack. Researchers at the Norwegian University of Science and Technology have developed a simple way to estimate a person’s VO2max, his maximal ability to take in and use oxygen.

Try a Trike

If you're 60, 70, 80 or any age and want a really fun way to exercise, try a Trike! You have no problem with balance, no risk of falling, and you can move as fast (or slow) as you like. Climbing hills is no problem because the gears go down really low, you won't fall over no matter how slow you are, and you can stop right in the middle of the hill if you get tired.

How To Run Faster

If you don't run very fast in practice, you won't be able to run very fast in races.

Piriformis Syndrome

If it hurts to touch a point that's in the middle of one side of your buttocks, you probably have piriformis syndrome. This chronic condition is very difficult to diagnose, because other injuries may produce exactly the same symptoms.

Plantar Fasciitis

One of the most common injuries in tennis and jogging is plantar fasciitis, pain on the bottom of the heel. A band of tissue called the plantar fascia extends from your five toes, along the bottom of your foot to attach on the bottom of your heel. When you run, you land on your heel and raise yourself on your toes as you shift your weight to your other foot, causing all your weight to be held up by your plantar fascia.

Exercising in Air Pollution

It's healthy to exercise and harmful to breathe polluted air. Many people wonder if they will do more harm than good by exercising on days when the air is heavily polluted. The worst time for pollution is when clouds cover the sky and automobiles fill the roads. Automobile exhaust fumes are the principal source of...

Tennis Elbow: A Home Treatment that Works

You don't have to play tennis to develop tennis elbow. It can be due to any movement that puts excessive force on the wrist muscles. Tennis elbow refers to elbow pain as the result of an injury to the elbow tendons that bend and straighten the wrist. Hold your hand down with your thumb on the outside (lateral to your hand) and your elbow straight. Pain on the lateral (outside) part of your elbow is called backhand tennis elbow. Pain on the medial (inside) part is called forehand tennis elbow.

Achilles Tendinitis

Achilles tendinitis means you feel pain in the large tendon that extends from in the back of your heel to your calf muscle. It hurts most when you get up in the morning and when you start to walk or run. It will heal only if you stop running and find another sport that doesn't hurt when you do it, such as cycling, swimming, or pulling on a rowing machine.

How to Jump Higher

When Kent Benson, the former National Basketball Association player, came to the University of Indiana he could jump only 9 inches off the ground. That's an embarrassing jump for a seven-foot All-American. One year later, he was able to jump three times that high because he had a good coach. How high you can...

Hypothermia

In 1812, Napoleon attacked Russia with 453,000 men, but after he withdrew from Moscow, the harsh cold winter reduced his "Grande Armee" to fewer than 10,000 fighting men. The vast majority of Napoleon's soldiers were not killed by the Russians. They died of hypothermia, a severe drop in body temperature. If you dress properly...

Helmets Save Lives

A study from Imperial College in London shows that increased use of helmets by bicycle riders has markedly reduced head injuries (1). Do you know why woodpeckers don't damage their brains when they peck on wood? Their skulls fit so tightly that they don't allow the brain to move inside. Human skulls are enclosed...

Should You Breathe Through Your Nose?

People who exercise with their mouths closed aren't working very hard. You can't get enough air through your nose to meet your needs for oxygen when you exercise vigorously. The cross sectional area of the openings in your nose is less than one tenth the opening in the back of your mouth.

How Many Miles Cycling Equal Miles Running?

During the cold winter months when snow and ice are on the ground, it's too dangerous to ride a bike, so many cyclists run instead. The standard comparison is that one mile of running equals four miles of cycling, but that's lousy science. Although running requires the same amount of energy per mile at any speed (110 calories per mile) , riding is affected by wind resistance so the faster you ride, the more energy you use. So you have to compare running and cycling at different cycling speeds.

How to Become Strong

Would you like to become stronger? Pick six to ten weight-machine exercises and do them in three sessions a week. In each exercise, try to lift the heaviest weight that you can lift comfortably ten times in a row without hurting yourself.

How to Walk Faster

To become fit you need to exercise vigorously enough to increase your heart rate by at least 20 beats a minute. Walking slowly doesn't make you fit.

Ankle Weights Won’t Help You to Run Faster

Ankle weights do not help you run faster or jump higher. To run fast in competition, you have to run fast in practice. Ankle weights slow you down because they interfere with your coordination and make you work much harder to raise your knees. To jump higher, you have to strengthen your leg muscles...

Temperature During Exercise

You sweat more after you finish exercising than you do while you exercise. More than 70 percent of the energy that powers your muscles is lost as heat, causing your body temperature to rise during exercise. To keep your body temperature from rising too high, your heart pumps the heat in your blood from your muscles to your skin

Preparing for Baseball

Parents often ask me what their children can do to prepare for their baseball season. Because training is specific, they should be training for baseball 12 months a year. There are very few kids who are so gifted that they can be very good in several sports. Many children start training in one...

Slow Lifting

If you want to become very strong, you have to lift weights heavy enough to make your muscles burn. It doesn't make any difference whether you move the weights slowly or rapidly. Just exercise intensely enough so your muscles feel sore the next day.

Maximum Heart Rate Formula

Many exercise programs and tests used to measure heart function are based on an unreliable MAXIMUM HEART RATE formula that predicts the fastest your heart can beat and still pump blood through your body. Although this formula is the golden standard used today, it is not based on science.