Wednesday, October 04, 2006
Week Two!
Let's Get Flexible!
Since I am often guilty of failing to warm up properly before and after exercise, I thought I would post a reminder about the basics of stretching. Pretty self-serving, I know, but maybe there are others out there like me who would like to avoid a strained muscle half way through the challenge.
Now there are well over 200 stretching exercises documented so I picked the most common three to start based on the kind of activity our group is participating in.
Calf Stretch
1. Stand a little way from wall and lean on it with forearms, head resting on hands
2. Place right foot in front of you, leg bent, left leg straight behind you
3. Slowly move hips forward until you feel stretch in calf of left leg
4. Keep left heel flat and toes pointed straight ahead
5. Hold easy stretch 10 to 20 seconds
6. Do not bounce
7. Repeat on other side
8. Do not hold breath
Quadriceps Stretch
1. Stand a little a way from wall and place left hand on wall for support
2. Standing straight, grasp top of left foot with right hand
3. Pull heel toward buttock
4. hold 10 to 20 sec
5. Repeat on other side
Lower back Stretch
1. Sit on floor, legs straight out at sides
2. Bend left leg in at knee
3. Slowly bend forward from hips toward foot of straight leg until you feel slight stretch
4. Do no dip head forward at start of stretch
5. Hold this developmental stretch 10 to 20 seconds
6. Repeat on other side
7. Foot of straight leg upright, ankles and toes relaxed
8. Use a towel if you cannot easily reach your feet
Since I am often guilty of failing to warm up properly before and after exercise, I thought I would post a reminder about the basics of stretching. Pretty self-serving, I know, but maybe there are others out there like me who would like to avoid a strained muscle half way through the challenge.
Now there are well over 200 stretching exercises documented so I picked the most common three to start based on the kind of activity our group is participating in.
Calf Stretch
1. Stand a little way from wall and lean on it with forearms, head resting on hands
2. Place right foot in front of you, leg bent, left leg straight behind you
3. Slowly move hips forward until you feel stretch in calf of left leg
4. Keep left heel flat and toes pointed straight ahead
5. Hold easy stretch 10 to 20 seconds
6. Do not bounce
7. Repeat on other side
8. Do not hold breath
Quadriceps Stretch
1. Stand a little a way from wall and place left hand on wall for support
2. Standing straight, grasp top of left foot with right hand
3. Pull heel toward buttock
4. hold 10 to 20 sec
5. Repeat on other side
Lower back Stretch
1. Sit on floor, legs straight out at sides
2. Bend left leg in at knee
3. Slowly bend forward from hips toward foot of straight leg until you feel slight stretch
4. Do no dip head forward at start of stretch
5. Hold this developmental stretch 10 to 20 seconds
6. Repeat on other side
7. Foot of straight leg upright, ankles and toes relaxed
8. Use a towel if you cannot easily reach your feet
# posted by Theo Cage @ 8:48 AM 
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WELLNESS SIDE BETS
Ever heard of VO2 Max? No, it's not a new caffienated beverage - it's a measurement of your body's ability to use oxygen. Another aerobic fitness indicator.
Doing some calculating, I have figured out a way to calculate your VO2 Max at the Wellness Centre.
Each lap on the track (center lane) is 135 Meters. To calculate your VO2 and how you rank against others, check out the link on our Blog page to the Coopers Test.
You run as fast as you can for 12 minutes on the track and enter your distance in the calculator. You can also follow the links and determine your best training heart rate based on your VO2!
Ever heard of VO2 Max? No, it's not a new caffienated beverage - it's a measurement of your body's ability to use oxygen. Another aerobic fitness indicator.
Doing some calculating, I have figured out a way to calculate your VO2 Max at the Wellness Centre.
Each lap on the track (center lane) is 135 Meters. To calculate your VO2 and how you rank against others, check out the link on our Blog page to the Coopers Test.
You run as fast as you can for 12 minutes on the track and enter your distance in the calculator. You can also follow the links and determine your best training heart rate based on your VO2!
Mapper - the reason I am focused on the VO2 rating is because they did this hokey VO2 test on a bike on my assessment and reported that I was 'fair'. I ran the 12 min test on Friday at the Wellness and scored 'above average' - I did 16.2 laps in the 12 minutes and I wasn't going all out. So I feel better now. And I am going to try the same test again near the end to see if I have been able to improve my VO2 rating. Haven't checked but there must be an equivalent test you can do on a bike.
WEEK TWO!
Monday - 30 min weights, 60 min running and elliptical
Wed - 20 min weights, 50 min running and elliptical
Fri night - 30 min weights, 20 min running (VO2 update)
Sat - 85 minutes in the zone at BHP
Sun - Wellness Centre - 45 minutes weight, crunches etc. 10 minutes rowing
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Monday - 30 min weights, 60 min running and elliptical
Wed - 20 min weights, 50 min running and elliptical
Fri night - 30 min weights, 20 min running (VO2 update)
Sat - 85 minutes in the zone at BHP
Sun - Wellness Centre - 45 minutes weight, crunches etc. 10 minutes rowing
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