Marathon: You Can Do It

From The American College of Sports Medicine I found this cardiovascular fitness test - one of the most important indicators of your overall physical health.

This test really couldn’t be easier: all you need is a 12-inch step (or stair) and a stopwatch. You’ll step up and down for three minutes. Alternate your feet and try to maintain a pace of 24 sets—that’s one up, and one down, on each foot—per minute. When the time’s up, sit down and take your pulse immediately: With your fingers lightly on the pulse-point on your neck, count the number of beats for 15 seconds, and then multiply by four for the number of heart beats per minute.

In this case, you’re aiming low. A low number suggests that your body is better able to recover quickly from exertion—a key element of a healthy body—so the lower the figure, the greater your cardio fitness. Once you have the number of beats per minute, it’s easy to gauge your situation.

Excellent: Anything less than 97 beats per minute

Good: 97-127 beats per minute

Fair: 128-142 beats per minute

Poor: 143-171 beats per minute

Very Poor: anything above 172 beats per minute

Don’t despair over an unsatisfactory result, however: Your level of cardio fitness can improve remarkably quickly, with as little as 20 minutes of cardio exercise four to five times a week.

Tags: 10K Running, diet, Exercise, fitness, Marathon, Marathon Running, Marathon Training, New york marathon, Runners, Running, Training

An Ethiopian runner is expected to finish a marathon among the top athletes but at Last Sunday’s Marine Corps marathon, Ethiopian, Jiitu Abraham finished the 42K marathon in 6 hours 13 minutes.

Jiitu is no ordinary runner, she is a former Miss Ethiopia (2005) beauty queen. In 2007 she also ran the marathon and finished in 6 hours flat.

The new face of ethiopian runners.

She must have turned heads along the way

Tags: 10K Running, diet, Exercise, fitness, Marathon, Marathon Running, Marathon Training, New york marathon, Runners, Running, Training

Low salt levels in the blood is one cause of stomach cramps during running. Other causes of runners cramps are inadequate oxygenation; exposure to large changes in temperature; dehydration.

Many runners experience low Salt levels because of drinking too much water before and during running. The water dilutes the sodium in your body. Sodium is a vital mineral needed for optimal bodily function.

The week before a marathon many runners spend time eating carbohydrates and drinking plenty of water. Few runners step up their salt intake because there is a lot of writing is focused on dangers of eating too much salt.

Salt is as important as water and carbohydrates.

Tags: 10K Running, diet, Exercise, fitness, Marathon, Marathon Running, Marathon Training, New york marathon, Runners, Running, Salt, Training

Building Endurance

“The development of endurance is very simple. You just increase the distance of your long run.” Jeff Galloway Author of Marathon: You Can Do It

For any length of run, you can hold your endurance for at least 2 weeks. If your long runs are usually over 17 miles, then you can hold that endurance for 3 weeks. If your long runs are over 26 miles, then you can hold that endurance for 4 weeks.See The Book: Marathon You Can Do It

Tags: half marathon, Marathon, Resistance, Running, Training

Last week I read in the news that Barrack Obama made three separate stops to Chicago gyms over the course of one day. It seems the busy campaign schedule hasn’t killed his love for working out!

With these multiple gym visits, am wondering is Obama running for Mr. President or Mr. Universe?

My theory is that there is a possibility Obama is addicted to working out. A few months ago the New York York Times published a report about “runners high“. Scientist in Germany proved that when you are working out your brain releases chemicals that alter your mood. You feel good and high! This is the reason why some people claim to be addicted to exercise.

Another theory I have read is that Obama is using gyms to conduct V.P interviews?  And what do you think of this theory from comedian Jay Leno “Obama is working out because he needs to be fit to do those Flip-flops“

Tags: Exercise