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Does Diet Soda Make You Fat? February 14, 2008

Posted by Lisa Sabin in fitness, Fitness Goals, healthy lifestyles, nutrition, Weight Loss.
2 comments

Several years ago Emily Edison, a nutritionist friend of mine told me that people who want to lose weight shouldn’t drink diet soda. I referred clients who needed help creating realistic weight loss plans to her. I worked with a man who was an ex-college football player, who drank at least 2 liters of diet soda a day. He weighed 319 when we started working together. I referred him to Emily, who immediately got him off soda. He trained 4 days a week, walking on the treadmill or outside and lifted very light weights with me. Over the course of about 2 months, he dropped down to 289 lbs. Cutting out soda wasn’t the only modification he made. He also cut back on alcohol and reduced his portion sizes.

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Managing a healthy body weight February 8, 2008

Posted by Lisa Sabin in fitness, Fitness Goals, healthy lifestyles, nutrition, Weight Loss.
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The most common fitness goal and probably the most important is achieving and maintaining a healthy body-weight. Recent data indicates that approximately 66 percent of the United States adults are overweight (defined as having a Body Mass Index of 25 kg/m2 or higher) and 32 percent are obese (defined as having a Body Mass Index of 30 kg/m2 of higher). Type 2 diabetes, hypertension, sleep apnea, osteoarthritis, dyslipidemia, metabolic syndrome and depression are just a few of the diseases that are related to obesity.

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Body Image – What should I weigh? January 30, 2008

Posted by Lisa Sabin in fitness, Fitness Goals, healthy lifestyles, Weight Loss.
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Many people have self confidence issues related to being the ideal weight.  This can come from comparing yourself against standards, such as the BMI, and it can also come from comparing yourself against celebrities.

Body image is a strange thing. We are constantly bombarded with unrealistic expectations about the way we should look. Celebrities swing back and forth for movie rolls. They range from the chubby “Bridget Jones” character to nearly anorexic “Roxy Hart” character in the movie Chicago. Every week there are more pictures of skinny celebrities in the tabloids.

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Not Quite Ready To Run June 12, 2007

Posted by Lisa Sabin in boston marathon, Fitness Goals, Recovering From Injury, running.
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It’s been about 7 weeks since my last run.  I am finding that I am nervous about running again.  My podiatrist said to take it slow and start out with 20 minutes, on a soft surface. 

I’ve just had this feeling that something is not quite right.  I am not normally a cautious person.  I get really excited about training and running.  I’ve been sidelined with injury 3 times over the course of my “running career”.  I’ve been seriously running since 1994.  This year is a big year for me.  I really want to run the Boston Marathon in the Spring of 2008. 

Participating in a repetitive sport can cause imbalances. Some muscles are weaker and others are stronger

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Happy Feet! June 1, 2007

Posted by Lisa Sabin in boston marathon, Cortisone, Fitness Goals, Injury Prevention, Plantar Fasciitis, Recovering From Injury, running.
7 comments

My feet are happy! Cortisone is something that should not be abused, but there are times when it’s just what you need to get the healing process started!

Wednesday I went to my podiatrist to get a cortisone shot in my left heel. I must be getting tougher because the shot didn’t hurt that much….

Read more on my new blog at lisasabin.konamoxt.com

Spin Class Training For Outdoor Cycling May 2, 2007

Posted by Lisa Sabin in Crosstraining, cycling, Endurance Training, fitness, Fitness Goals, Spin Class, Spin Class Training For Outdoor Cycling.
24 comments

I took my first spin class in 2001.  I remember having really sore hamstrings after my first class.  I have used spinning as a crosstraining workout to supplement my running, since then.  I began doing a few triathlons a year around the same time.  Spin class helped keep my legs in “cycling shape”. 

In 2003 I signed up for an endurance duathlon at Pacific Crest, in Bend Oregon.  My friend, Bucky talked me into it.  I saw her at the St Paddy’s Dash in Seattle in  March of that year, she signed up for the Pacific Crest Endurance Duathon in June.  She and her husband, who is an elite runner, live in Arizona, and I love seeing them whenever they are in Seattle.  Bucky went to the UW with my husband, Phil.  We’ve known each other for over 20 years.  Bucky and I have been through a lot together.  We have trained together, ran lots of races together.  She inspires me to do crazy things.

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Half2Run April 30, 2007

Posted by Lisa Sabin in fitness, Fitness and Travel, Fitness Goals, Half Marathon, running, Working Out and Traveling.
3 comments

This was a busy weekend with a lot of races.  I was just reading about Kate’s experience with the Long Beach Half Marathon.  She mentioned a site called Half2Run.com.  What a cool idea!

I love the idea of running half marathons in half of the states.  It’s so much fun to train and travel to go do a race.  My friends and I did the New Las Vegas Half Marathon last December.  It was a blast.  I’ve also gone and done the www.rnraz.com/home.html.  It looks like race directors are putting more half marthons together, which is great for those of us who like the half.  It’s half the distance, but twice the fun!

Searching For A New Goal April 19, 2007

Posted by Lisa Sabin in Crosstraining, cycling, fitness, Fitness Goals, Recovering From Injury.
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I am one of those people who need a goal to stay engaged in my fitness routine. There is always a race to run, an event to keep me training. I was never consistent working out until I fell in love with running. Now that I am not running as much, I am having a tough time staying motivated.  I think I need a new short term goal.

I am trying to do a lot of crosstraining, as I am recovering from plantar fasciitis. I’m scheduling with yoga classes with friends. I am going to take a strength training class with my friend Dot. As we get into cycling season and triathlon season, I am finding the urge to get on my bike again.

Last Summer I put together a riding group that met on Thursday nights.  Sometimes we rode out to Redmond Towne Center (26 mile trip) and sometimes we did hills.  Often it was just me and one other dedicated rider, and we’d play it by ear.  The training was relaxed and fun.  I ended the Summer feeling strong on the bike for my triathlons. 

I am thinking about doing the 7 hills of Kirkland at the end of May.  The elevation is 3,023 ft, but the course is only 38 miles or so.  Anyone interested?

Recovery-Listening To My Body April 17, 2007

Posted by Lisa Sabin in Bloomsday, Fitness Goals, Injury Prevention, Plantar Fasciitis, Recovering From Injury, running.
2 comments

I decided against running Bloomsday. I spoke with my coach and determined that I am not ready for a hilly, tough 12K yet. I am able to run the distance, but I wouldn’t set any land speed records. If I ran it would probably prolong my recovery from this evil, pernicious plantar fasciitis!

I am feeling better during my training runs, but I am feeling pounded and tight afterwards. I hate being injured! It’s no fun!

Here are the actions I am taking:
2 days running instead of 3 (No hard surfaces)
2 days of Yoga instead of 1
2 days of Strength Training (Regularly, sometimes I am inconsistent)
2 days of cycling or other non-impactful cardio

I did spin class twice last week and now I am a little sore. I haven’t taught spinning or taken class in about 6 months. Hopefully, I will discover a balance that will keep me fit and allow me to recover.

How Can Using A Heart Rate Monitor And Training Zones Help Me Lose Weight Or Improve My Performance? April 15, 2007

Posted by Lisa Sabin in Endurance Training, Fitness Goals, healthy lifestyles, Heart Rate Training, Injury Prevention, Running With A Heart Rate Monitor, Weight Loss.
10 comments

Knowing your Max HR, will help determine your individual training zones. I think we all want more effective workouts. Using training zones will help you reach your fitness goals faster.

Some facts about training zones:

  • Training zones have names that correspond with their benefits.
  • Training zones have a floor and a ceiling, a range.
  • Training zones are sports specific.
  • Training zones use different fuels, depending on current fitness level.
  • Different amounts of calories are burned in each zone.
  • Different ratios of carbohydrate and fat are burned in each zone.
  • Training zones change if you are at altitude(Max HR drops).
  • Training zones are affected by medication and drugs.
  • Training zones are relative to individuals.

Zones

Zone #5 – Redline

  • 90-100% Max HR
  • Mostly Carbohydrates burned
  • Approximately 20 Calories per min (150 lb person)(600 Calories for 30 min.)
  • Maximum Effort: Sprinting, high speed intervals
  • Benefit: Improved lactate tolerance (Great Improvements in Speed and Performance)
  • Lactate Concentration: >8mmol/l
  • VO2: 86-100%
  • Rating of Perceived Exertion: 7-10
  • Description of R.P.E.: Very, very hard to Maximal, Can’t talk except for short phrases

Zone #4 – Threshold

  • 80-90% Max HR
  • More Carbohydrate than fat burned
  • Approximately 15 calories per min (150lb person)(450 for 30 min)
  • Hard Effort: Time trials, intervals, tempo, hill work
  • Benefit: Improved anaerobic capacity, lactate clearance (Improve Speed and Performance)
  • Lactate Concentration: 4-8 mmol/l
  • VO2: 73-86%
  • Rating of Perceived Exertion: 5-7
  • Description of R.P.E.: Hard to very, very hard, can still talk, but not comfortably

Zone #3 – Aerobic

  • 70-80% Max HR
  • Nearly equal amounts of carbohydrate and fat burned.
  • Approximately 10 calories per min (150lb person) (300 calories per 30 min)
  • Endurance and steady state
  • Benefits: Improved aerobic capacity, optimal cardiovascular training (Improve Fitness)
  • Lactate Concentration: 3-4 mmol/l
  • VO2: 60-73%
  • Rating of Perceived Exertion: 4-5
  • Description of R.P.E.: Somewhat hard to hard, Very aware of breathing, still comfortable to talk

Zone #2 -Temperate

  • 60-70% Max HR
  • Mostly Fat Burned
  • Approximately 7 calories per min (150lb person) (210 per 30 min)
  • Long Slow Distance, recovery and regeneration
  • Benefits: Improved fat mobilization, basic cardio training (Maintain Fitness)
  • Lactate Concentration: 2-3 mmol/l
  • VO2: 48-60%
  • Rating of Perceived Exertion: 2.5-4
  • Description of R.P.E.: Easy to somewhat hard, Comfortable talking, but aware of breathing

Zone # 1-Healthy Heart

  • 50-60% Max HR
  • More Fat Burned
  • Approximately 4 calories per min (150lb person) (120 calories per 30 min)
  • Warm up and cool down, rehabilitation
  • Benefits: Improved self esteem, stress reduction, blood chemistry(Get Fit)

Example: My Max HR for running is 200

  • Zone 5 – 180-200 (Racing!)
  • Zone 4 – 160-180 (Racing or tempo runs)
  • Zone 3 – 140-160 (Most of my time is spent here)
  • Zone 2 – 120-140 (Recovery)
  • Zone 1 – 100-120 (Warm up & cool down)

Example: My Max HR for cycling is 190

  • Zone 5 – 171-190 (Racing, triathlon!)
  • Zone 4 – 152-171 (Long difficult rides, hill climbing, spin class intervals)
  • Zone 3 – 133-152 (Most time spent here)
  • Zone 2 – 114-133 (Recovery rides)
  • Zone 1 – 95-114 (Warm up and cool down)

Things to Consider:

Spending a lot of time in zone 3 helps develop a good cardiovascular base. Once a fitness base is established, improvements can be made by targeting 1 or 2 workouts per week in zones 4 and 5. Be careful not to have all your workouts in zone 4 or 5. The risk for injury and burnout are greater in these zones. Spending too much time in zones 2 will not yield the desired results for weight loss or performance even though a higher percentage of fat is burned. The total amount of calories burned is significantly lower than in zone 3.

A sound training program uses all 5 zones. Remember to warm up and cool down each work out. Build your base and add in some key work outs. Watch your fitness improve!

Sources:
Sally Edwards, Heart Zones Training
Sally Edwards & Sally Reed, Heart Zones Cycling
Edmund R. Burke, PHD, Precision Heart Rate Training