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As a retired state law enforcement officer, I know the risks that are out there everyday for those that protect us 24/7. This is the story of one of those officers that was killed at the end of his watch, never to return to his wife or two sons. The case is still open and no one has been apprehended at this time. Click on the picture to start your journey on reading about this officer and the life he lived and lost.
Incline Training is one of the best ways to burn fat and lose weight. Despite whoever told you, you have to run to lose weight, they were wrong. Walking at an incline over 21% at 2 mph can be just as effective as running flat at 6 mph. Here are some benefits of Incline Training:
Heart Rate: Your heart rate at a 24% incline and 2 mph is greater than 0% incline at 6 mph. The greater the incline the higher your heart rate will go. Incline training is one of the best ways to train your heart without having major impact on your joints.
Fat Utilization: Research shows at a incline of 21% and 2 mph, fat is the primary source of energy, burning 6.5 kcals per minute. When walking slowly on a steep incline you will become oxidative, which means you will burn from your fat stores and not from your previous meal.
Fat Test Study:
Muscle Activation: 18% incline and above is where all the magic happens! In fact, from 15% to 18% you have 30% more muscle activation. Most people have a hard time turning on the glutes, but this is a great way to activate them. Not only will you burn more calories when you have more muscles, but your weight loss will look better. At 27% incline and above:
Variation: Variation in your training allows for creativity, enjoyment, progression and specificity. Performing variations like skips, side shuffles, backwards walk will increase your calorie burn and muscle activation. Do not exceed 24% incline on any side movements on an incline due to the shear forces it puts on the knee.
Don’t worry if running is not in the books for you, or even if it is, Incline Training is a great way to mix up your workouts, burn fat, activate your muscles, decrease pressure on your joints and increase your heart rate.
Article from: http://blog.ifit.com/incline-train-weight-loss/
Well I have sure have been off the wagon when it comes to my training and lifestyle changes. I completely put myself on the back burner and found an addiction to gaming. That’s right, yours truly jumped into the world of MMO’s (Massively Multiplayers Online games). There are so many out there: World of Warcraft, Guild Wars 2, Star Trek Online, Lord of the Rings Online, Battlefield 4, just to name a few. It’s so easy to get caught up in the virtual world and it’s nice to see so many people with the same interest. However, the problem comes when the virtual world becomes more interesting than the real world. And this is where I failed.
Logging first thing in the morning to check on my characters and run some quests, became more important to me than hopping on that incline trainer I spent over $2000 on. I had two main games going so I was hopping back and forth between the two. Next thing you know, the day had flown by and here I was wrapped up in my computer living in the virtual world. In the meantime my house wasn’t getting the attention it deserved, tv and books were replaced with a game, and far worse, I was gaining weight from sitting in a chair all day!
Don’t get me wrong all you gamers out there. I love gaming and are actually the President of a gaming community. I’m just saying I lost perspective with real life and myself along the way. I just don’t want to see that happen to anyone else. We always say in the gaming world that real life comes first, and I forgot about this important point. Gaming was coming first and all else just fell into whatever place was left.
Well I am here to say……starting today…..I am taking my life back, jumping back on track with my training and are going to start noticing the little things that are happening around me. Don’t get me wrong, Gaming will still be a part of my life but in moderation and only after real life events are taken care of first.
I think this awakening is happening because a very dear and close friend of mine just died on December 13,2013. She was a remarkable person, battling cancer everyday, and yet still staying positive and always looking at the good side of life. She was only 43. It reminds me that life is short. This is not a dress rehearsal or a blue print of whats to come, this is life, now.
And it’s time to start living……………
What is overtraining? Wikipedia defines it well: Overtraining is a physical, behavioral, and emotional condition that occurs when the volume and intensity of an individual’s exercise exceeds their recovery capacity. They cease making progress, and can even begin to lose strength and fitness. Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes.
Well I experienced this last week. On a day I was supposed to run, I could feel my body temperature elevated and I didn’t have the enthusiasm that usually occurs on my cardio day. I just didn’t feel right. The problem with the signs of overtraining is many of us ignore them and proceed to complete the workout only to find ourselves injured or disappointed in our performance. I know with myself I always feel guilty for not completing the workout and when I do I am left feeling disappointed because it wasn’t my best.
Some of the signs of overtraining are as follows: Mood swings, repeated muscle soreness, illness, increase in morning heart rate, joint pains, lack of sleep, decreased performance, lack of ability to concentrate, increased injuries, and fatigue. These are just a few of the symptoms. If you go on the Internet and research overtraining, you will find many other suggestions and descriptions. I have been researching the effects myself because I feel like my training is not at its best. Therefore, I have been taking more days off in between workouts to allow myself to recover. I am still dealing with an injury around my upper left hamstring area and have been pushing through my workouts anyway which is not good.
I am one of these people that think a little of anything is better than nothing at all. But when you are injured, that is just not the case. And I struggle with the down time. I feel because I have been pushing myself hard, injured and all, my body has gone into the overtraining mode. When I look at some of the symptoms above, I can pick out several that I am dealing with.
So how do you combat the overtraining syndrome? Take a day or two off and try to relax. Decrease your intensity level, increase your sleep cycle, treat yourself to a massage, stretch, eat clean (diet is everything!!), and don’t get disappointed because you need to take an extra day off! You will find by resting your body appropriately, you will see gains in endurance and muscle strength 🙂
WORKOUTS: I always close by adding some of my workouts down below. All workouts are performed using the NordicTrack X9i Treadmill. Awesome machine!!
5/25/2013 South Kaibab Trail – Grand Canyon 3.41 miles
5/28/2013 Tower Bridge, London England 3.09 miles
In between these workouts I was weight training in my home gym. I actually found on bodybuilders.com a weight training program I am going to try. It’s by Obi Obadike. Obi is considered the world’s most ripped fitness model Obi Obadike Overtraining and Strength workout. The workout is basically as follows:
I’m going to see how this works for me starting next week. I will be sure to blog my opinion on the plan. The one thing I will be adding is on Saturday’s, I will make it my long jogging day.
And my quote for the day is by Michael Jordan….
“I’ve missed more than 9000 shots in my career.
26 times, I’ve been trusted to take the game winning shot and missed.
I’ve failed over and over and over again in my life.
And that is why I succeed.”