Hi Fusers! January is quickly coming to an end, and we’ve had a great month focusing on interval training….all day, every damn day. Whew. It’s been tough, but awesome! Those first days of the month were rough for many of us, coming off of the holidays and trying to get back into a routine. There is just no better way to break up a rut than to go all out with intervals—not necessarily fun, definitely not easy, but certainly effective.
So now we should be back on track, kicking ass again, and feeling back to normal. Thanks interval training ;)
February is heart health month, so naturally we’re going to focus on cardiovascular health. Since we just spent all of January doing high-intensity, shorter intervals (which is definitely cardio), we are going to shift our focus to longer periods of work/endurance training. Aerobic endurance is the ability to work for longer periods of time without tiring (mayoclinic.com). Which brings me to our challenge of the month—the 1 mile run. Gasp.
Don’t think for a minute that I didn’t hear the collective gasps that just happened reading that sentence. I hear all the time how much everyone hates running. Why is that? Because it’s hard. You’re right, it is hard. However it is good cardio training. While certainly not the only way to improve cardiovascular health, it is one way, and it is the way we have chosen for this month’s challenge.
We will be having two outdoor bootcamps coming up to run the mile for time. For those who truly can’t run, definitely still come to the bootcamp, we will have something else for you to do to work on your cardio. Here are the dates:
- Sat. Jan. 28th at 10am—Albany Middle School track
- Sat. Feb. 25th at 10am—Albany Middle School track
Be ready for more running, rowing and longer interval training workouts during February to prepare you to better your mile run time, but more importantly, improve your cardiovascular health.
Without further adieu, I’m going to leave you with some facts about heart health/heart disease. In case you need further convincing why you will come to the bootcamps and run. Without complaining. Preferably with a smile on your face. Ok, that may be pushing it ;)
One in four deaths in the United States is caused be heart/cardiovascular disease, which is the leading cause of death for both men and women (theheartfoundation.org). Despite those grim statistics, one’s risk of having heart disease can be significantly reduced by making healthy choices. We truly have so much power over this disease.
Some of the ways in which you can reduce your risk of heart disease are (theheartfoundation.org):
- Keep a healthy weight; more importantly, keep a healthy level of body fat. It is entirely possibly to be a “healthy” weight but have too high a level of body fat. Conversely, it is also completely possible to have a higher weight with a low/healthy level of body fat. Muscle weights more than fat.
- Quit smoking. It is the singular most important thing you can do to prevent so many health problems.
- Follow a healthy diet. Cut out processed food. Drastically reduce sugar intake. Consume a lot more vegetables. Cook at home. Eat clean.
- Manage anger and stress. Meditate, listen to music, play an instrument, make time for yourself. Breathe. Life is stressful and challenging, find ways to help not take it so seriously.
- Exercise. If you’re a client at Fuse, you’re definitely on the right path with this. Are you consistent? Could you add another day? Could you work a little harder? Ask yourself these questions. You may be right on track or you may need a push. Figure that out and decide the best path to making yourself healthier.
So, we’re planning on seeing you all this Saturday at 10am. Dust off those running shoes. Head to the track. Be ready to go. And smile.
Yours in health,
Kristin at Fuse Fitness
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