A Healthy You: Warrior Dash

Tuesday, June 19, 2012

Warrior Dash

Hello Everyone, I am back! Again, I let too much time lapse between posts and I apologize. Recently, June 10th to be exact, I participated in the Warrior Dash. What is the Warrior Dash? It is a 3 mile 13 obstacle race. It is a fundraising event for St. Judes Children's Hospital.

I trained for approximately 12 weeks to be strong and aerobically ready for this "dash". The training consisted of resistance work 3 times a week. Squats, lunges, running up stairs, running up and down hills, upper body weight work (biceps, triceps, shoulder presses, push ups, lat pull downs etc. etc.). I ran almost every day on my treadmill or outside on trails through the woods. I would not consider myself a runner but having just spent the last 12 weeks running almost everyday (except when I came down with a sinus infection/bronchitis), I feel like I am possibly now in the category of being a novice runner. Now post "dash" I continue to run every other day and thoroughly enjoy the runners "high" I get from it. When you work out doing any type of fitness at high intensity..running, tennis, dancing, cycling or even yoga (which is not high intensity), your serotonin levels rise (these are your feel good hormones that make you feel happy and at peace).

After the "Dash" I had that runner's high for almost a week. I will be back training again in a couple of weeks as I plan to do another "Dash" in September.

Anyone interested in training with me and joining us for the September Warrior Dash just give me a call at 203-984-3561. It is great to challenge your body and/or your mind more often than you are used to. Pick a challenge any challenge and do this for yourself you won't regret it!!!

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Important!

Before starting any exercise or fitness routine (especially for those who have never exercised or who have not in a long, long time), it is recommended that you have a physical exam to make sure your blood pressure, heart rate and everything else checks out okay. Make sure you talk to your physician about your fitness plan.

Fitness Plan Components

1. a nice light warm up (8-10 minutes), this could include light jogging or marching in place, loosening up back muscles, rotating arms to loosen shoulder joints etc. You want to warm up muscles before any exercise.

2. your cardio could include: walking, running, hiking, cycling, dancing, rowing (anything that can get your heart rate up). Cardio can be done everyday of the week if you have the time if time is limited try to work in a cardio routine at least 3-5 days a week. (30-40 minutes is recommended by ACSM) but I feel whatever you can do is better than nothing at all.

3. strength and resistance: machines at the gym, using your own body weight, free weights, weighted balls etc. Very important to build and keep muscle. Muscle helps strengthen and maintain the bone's quality. Ladies you won't bulk up (unless you are using steroids), you will get better definition and keep bones strong.
Try to do at least 2 days a week of resistance work. Working your muscle to fatigue is best. By that I mean using a weight you can handle and try to do 2 sets of at least 10-12 reps. If you feel the weight is too light and you can do way more...then you know you need to increase the weight.

4. stretching: at the end of any work out it feels great to do some stretching of the muscles. This should only take you about 10 minutes to do. Hold each stretch for about 10 seconds. No bouncing movements, a static stretch is best.

I will be posting weekly exercise moves as well as stretches.

thank you!

Welcome