To Heart Rate or not To Heart Rate

I was talking to a friend the other day about her training and found out she was training with a heart rate monitor.  Now for those of you that know me, you know that I'm not a huge fan of Heart Rate Training.  Why?  Well there are many other factors besides exercise intensity that effect heart rate.

If you want to learn more specifics about those factors you can check out a article I wrote titled "To Live and Die by the Heart Rate monitor" ( http://www.etacoach.com/resources/fundamentals/TF02.php ). 

Interestingly enough i did not totally disagree with her decision.  She is notorious for "hammering" her workouts and going to fast.  My obvious solution for this would be to have her use a GPS and Power Meter while training.  Even with a GPS and Power Meter she continued to push the pace.  We all have that itch to run faster min/mile pace or cycle at higher watts, so having these numbers in front of her did not help.  Heart Rate on the other hand is keeping her under control. 

The take away message is here is Heart Rate training may not be a bad idea for those that have trouble "hammering" all the time, and not keeping their easy workouts EASY.  When you keep your easy days easy, your harder key workouts will be much more quality.

Keep in mind when using Heart Rate Monitors you need to be certain your using the proper testing protocols to acquire your appropriate Heart Rate Training Zones. The old 220 - Age has no validity whats so ever.  I generally have athletes run/cycle a race that is close to a 1/2 Hour or Hour (or do similar Time Trials) and correlate it with their MLSS (Mean Lacate Steady State) or  LT (Lactate Threshold).   From there i can assign appropriate training zones using Heart Rate. 

Lastly remember to test your self every 4-8 weeks to acquire new training zones.  You will become more fit every few weeks, therefore you need to re test to ensure your training in the appropriate training zones.  If you don't re test you might be training way to slow or fast! 

Happy Training
Coach Jason

Strength Training, Swimming, Cat Scans, and Physical Therapy?

Right now i have been focusing on strength training and swimming.  Seems cycling and running are just beating my hips up to much, even in very small doses.  I went back to strength training at Body Solutions (http://www.bodysolutionsinc.com/home) in Voorhees NJ with Rich Pohler, where we have been focusing on building over all strength.  I feel great, but recently have been having some abdominal pain.  Now my nephrology (kidney) doctors said it could be hernia or scar tissue from all the surgeries i have had.  Well a few Dr visits and cat scan latter, nothing showed.  I was telling all this to owner of Body Solutions Dr. Steve Young and he did a few assessments and found a solution.  Believe it or not it was my back!  Below i posted Steve's thoughts on the matter and what he prescribed.

Thanks Steve! 

Steve's thoughts on my abdominal pain and what caused it.

"In depth analysis of the biomechanics behind the movements and positions that exacerbate your pain led to a specific pattern. That pattern consisted of increased pressure in the Lumbar spine in a flexion biased position. To test that condition, I positioned your spine in extension to see if there would be symptom relief. That test was positive. The combination of both leads to the conclusion that your previous suggested diagnosis of myofascial adhesions and muscles tightness was incorrect. The correct diagnosis should have been a discogenic disease in the Lumber spine. With the placement of your pain, it would be the L3 disc. This approach to the correct diagnosis of the spine is based on Robin McKenzie's research.

The prescription to resolve the problem consists of two phases. Phase one includes stretches and positions to alleviate the disc's faulty position problem. The extension pressure from the prescribed exercises help that happen. Phase two includes stabilizing the pelvis and Lumber spine. That included a progression of exercises based on Stuart McGill's research.

The cause of the problem is most likely a combination of the bed rest AND your preexisting postural dysfunction. Having increased Thoracic kyphosis, protracted scapulae, and a weakened/stiff back is dangerous especially if you combine that type of build with prolonged sitting"

Dr Steve Young
Owner
Body Solutions
http://www.bodysolutionsinc.com/home

Happy Training everyone!
Coach Jason

Do you belong to a Masters Swim Group?

For the past 2 years I have been trying to start a master swim group at my gym Riverwinds Community Center.  Finally it has started with the help of co coach Joe Pegues.  There is absolutely nothing like getting up at 5am and being in the pool by 6am.  We had 12 people show up today and had a blast.  Its nice when your just finishing up your workout and you look out the windows to see the sun rising over the Delaware river. 

If you know of a masters swim group near you join!  Its motivating, fun, and ultimately should improve your swim drastically. 

Happy Swimming!
Coach Jason!

Active Warm Ups

Often we are pressed for time when carrying out our workouts and this often leads to skipping our warm ups! Dr. Steve Young owner of Body Solutions in Voorhees NJ has posted a video on how to properly execute a dynamic warm up that is quick and effective. I posted the video below along with Dr. Young's description on... its benefits. 

Dr Young recommends you perform the active warm ups on both sides, but all 10 on one side then the other.

http://www.youtube.com/user/drsteveyoung#p/a/u/0/5_BWqk47vx8

This active warm up sequence increases temperature of the muscles, activate...s the stretch reflex between your abdominals/core and your hip complex, and warms up the proprioceptors (things that sense positional changes). It's one of best warm up sequences to make sure your hips coordinate with your core properly. It's a must to add to your other slow speed active warm up routine for improved performance and decreased injuries.

Happy Training 
Coach Jason