Ouchie

For as long as I can remember running has always been apart of my weekly routine. Back in high school I played basketball, softball and ran track so as you can imagine I did plenty of running during those four years. Then in college I had to keep up with all the male cadets during our monthly PT test for ROTC so regular running was a priority. Even after college, I was on active duty in the Army so maintaining my cardiovascular endurance for the 2 mile run portion of my PT test was again a priority.

Then I left the Army and started working as a personal trainer. Running was a workout a still enjoyed, but there was no event to prepare for and no one to chase around the PT track. So I started entering local races and even created a running group at Gold's Gym. This fueled my fire for competition and held me accountable to regular running for about a year.  Then life happened, priorities changed and I had less time to enjoy running. In March I competed in my last race, the Post Oak Trail Half-Marathon and since that event have been lucky to log 5-10 miles a week usually only getting one or two runs.

I say all of that to tell you.... Since I registered for the Route 66 Marathon in November, I have resumed a diligent and disciplined running regiment. And boy, does it hurt! I have never been so sore (well maybe after completing my first marathon back in December of 2012) after a run. Last Sunday I completed 6 miles and have paid for it in aches and pains. Foam rolling, lacrosse balls, warm bath... nothing has soothed the sore muscles. I haven't tried any Bengay, but tonight it's going down!

I digress. This purpose of this blog is not to whine about my running ailments, but instead to encourage others that may be going through a similar scenario as they make a re-entry or their very first entry into the running scene. This stuff is hard, it's very hard on your body and should not be done haphazardly or without a professional's opinion as to whether you can perform the exercise without damage to or loss of health. But for those of you who are in the clear and have a green light to train, don't give up! Take a few days off to rest if you really need a break, and then get back on the grind. The hardest part is getting started, but soon the miles will get easier and the runs more enjoyable. We're in this together! Here we come Route 66 :-)

Hebrews 12:11 (ESV) For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.

Vacation Training... if there is such a thing

Are you supposed to workout on vacation? I guess that depends on your perception of exercise. If we understand the benefits of regular exercise and how necessary it is for our health to enjoy an active lifestyle, I believe more people would make physical activity apart of everyday, whether at home or abroad. John and I enjoyed the long, Labor day weekend at Grand Lake camping. We took bicycles and the jogging stroller and immensely enjoyed exercise in the great outdoors on each of the four day we were out there. And I can't forget to mention swimming, that was probably the best part!

I also need to give you an update on my marathon training and intentional prayer time for the ministry. During my three runs last week (Monday, Wednesday and Saturday) I was only able to log about 10 miles. Due to the holiday and so many various activities ongoing the training was brief but beneficial nonetheless. The Lord spoke to me last month during a prayer session with the Founder of Living Well Ministry (Greg Mcann) about growing the ministry and he clearly said "Cast your net." I shared this with Greg immediately after the prayer time and told him I felt like the encouragement was specifically for the resources needed to fulfill the vision I have been given for the ministry. So last week I got to see this encouragement to cast my net in action both physically and supernaturally. While we were camping at Grand Lake, John and I ran into a fisherman who had a fishing net! It was so cool to watch the man use his net to catch several small fish. 

And last Friday before taking off to enjoy my vacation I had the opportunity to meet with a couple new volunteers to begin planning for upcoming events through the end of this year as well as the two annual events that will occur in 2016 and in years to come.  This was the supernatural part of casting my net and seeing the Lord answer the prayer for human resources. Praise God for sending humble servants to volunteer their time and talents by helping Living Well Ministries share the Goods News of Jesus through health and whole person wellness. I believe this blog is also apart of 'casting my net' to inform others about the mission of the ministry and how they can get involved. So please stayed tuned each week to learn more about Living Well Ministry, how to pray, how to get involved and how I am doing with the Route 66 Marathon training :-)

Mark 10:45 For even the Son of Man did not come to be served, but to serve and to give His life as a ransom for many. 

PS....I want to share an article with you to support my case for regular workouts. Enjoy it and then go get moving!

Position stand addresses aerobic, resistance, flexibility and neuromotor exercise

INDIANAPOLIS – 

The American College of Sports Medicine (ACSM) has just released new recommendations on the quantity and quality of exercise for adults, definitively answering the age-old question of how much exercise is actually enough.

The position stand, titled "Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise," reflects current scientific evidence on physical activity and includes recommendations on aerobic exercise, strength training and flexibility. Consistent with the 2008 Physical Activity Guidelines for Americans, ACSM’s overall recommendation is for most adults to engage in at least 150 minutes of moderate-intensity exercise each week.

“The scientific evidence we reviewed is indisputable,” said Carol Ewing Garber, Ph.D., FAHA, FACSM, chair of the writing committee. “When it comes to exercise, the benefits far outweigh the risks. A program of regular exercise – beyond activities of daily living – is essential for most adults.”

The basic recommendations – categorized by cardiorespiratory exercise, resistance exercise, flexibility exercise and neuromotor exercise – are as follows:

Cardiorespiratory Exercise

• Adults should get at least 150 minutes of moderate-intensity exercise per week. 
• Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week).
• One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise.  
• Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.
• People unable to meet these minimums can still benefit from some activity.

Resistance Exercise

• Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.
• Very light or light intensity is best for older persons or previously sedentary adults starting exercise.
• Two to four sets of each exercise will help adults improve strength and power.
• For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, and 15-20 repetitions improve muscular endurance.
• Adults should wait at least 48 hours between resistance training sessions.

Flexibility Exercise

• Adults should do flexibility exercises at least two or three days each week to improve range of motion.
• Each stretch should be held for 10-30 seconds to the point of tightness or slight discomfort.
• Repeat each stretch two to four times, accumulating 60 seconds per stretch.
• Static, dynamic, ballistic and PNF stretches are all effective.
• Flexibility exercise is most effective when the muscle is warm. Try light aerobic activity or a hot bath to warm the muscles before stretching.

Neuromotor Exercise

• Neuromotor exercise (sometimes called “functional fitness training”) is recommended for two or three days per week.
• Exercises should involve motor skills (balance, agility, coordination and gait), proprioceptive exercise training and multifaceted activities (tai ji and yoga) to improve physical function and prevent falls in older adults.
• 20-30 minutes per day is appropriate for neuromotor exercise.

In addition to outlining basic recommendations and their scientific reasoning, the position stand also clarifies these new points:

• Pedometers, step-counting devices used to measure physical activity, are not an accurate measure of exercise quality and should not be used as the sole measure of physical activity.
• Though exercise protects against heart disease, it is still possible for active adults to develop heart problems. All adults must be able to recognize the warning signs of heart disease, and all health care providers should ask patients about these symptoms.
• Sedentary behavior – sitting for long periods of time – is distinct from physical activity and has been shown to be a health risk in itself. Meeting the guidelines for physical activity does not make up for a sedentary lifestyle.

“It is no longer enough to consider whether an individual engages in adequate amounts of weekly exercise,” said Garber, who is an associate professor of movement sciences at the Teachers College of Columbia University. “We also need to determine how much time a person spends in sedentary pursuits, like watching television or working on a computer. Health-and-fitness professionals must be concerned with these activities as well.”

The position stand’s purpose is to offer health-and-fitness professionals scientific, evidence-based recommendations that help them customize exercise prescriptions for healthy adults. The position stand is published in the July 2011 issue ofMedicine & Science in Sports & Exercise_®, the official journal of ACSM. To access this position stand, visit http://www.acsm-msse.org/.

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The American College of Sports Medicine is the largest sports medicine and exercise science organization in the world. More than 45,000 international, national and regional members and certified professionals are dedicated to advancing and integrating scientific research to provide educational and practical applications of exercise science and sports medicine.