AURAL STIMULATION

What moves you?
What motivates you to run longer, lift heavier, or paddle/row faster?

Other than the obvious rewards of regular exercise (fitting in your favorite jeans, race performance, strong heart, sound mind, lifting a VW, etc.), what gets you going on those days when you just don't want to hit the gym/trail/pool?

For me, it's MUSIC. Music is a performance enhancing "drug." Yes, I've been using this performance-enhancer for over 20 years. It is perfectly legal and has zero negative side-effects (unless you play it too loud or never clean your headphones).

For many of us, just getting into a regular fitness routine is a challenge. Those first couple of gym visits after a long layoff requires some intestinal fortitude. It's really no different than getting back into church, regular dental check-ups, or for some, bathing.

So when you finally set foot back in the gym, make it a little less painless with some music you enjoy. After re-establishing your fitness baseline in a few days/weeks (this number varies on YOUR abilities), it is then time to switch up that play list and do some performance-enhancing. (NOTE: If you are the type of person that goes into the gym and does the same thing 3 days a week and doesn't want to improve on what you have, then save your time and move on to another blog.) If you want to read about this topic with a more scientific viewpoint, check out this American Council on Exercise article.

I will explain what works well for me; what works for you will no doubt be a little different. The point of this post is to get you thinking about it. MAKE yourself a play list. If you already have one, think about changing it up.

At any given time, I have 3-5 play lists depending on my type/mode of workout. Play list 1 is for strength training. Play list 2 is for short runs of 4 miles or less and Play list 3 is for longer runs. I like to change at least one play list per month. Keep the music fresh. You probably have some songs that fire you up no matter what mode/intensity of exercise you're engaging in. By all means, include them! But be sure to change them out occasionally; don't wear out a good thing. Below are some tunes that are often scattered in ALL of my lists:

Theme From Superman by John Williams
Cinderella Man by Eminem
Radioactive by Imagine Dragons
The Touch by Stan Bush
Going the Distance by Bill Conti
Mindfields by The Prodigy
How Ya Like Me Now? by Kool Moe Dee
This Means War by Nickelback
The Outsiders by Eric Church
'Till I Collapse by Eminem
Hot Blooded by Foreigner
Rusty Cage by Johnny Cash
Right Place by Petra
Eye of the Tiger by Survivor

Soundtrack music, in particular, has a special place in my heart. How many of us have pounded the heavy bag to the "Rocky" or "Bloodsport" soundtracks? In addition to creating a link between the music and your physical performance, you also have the mental imagery of the training scenes in those movies. Use them to your advantage!

I recently experimented with something a little different. Instead of listening strictly to music, I put together some motivating speeches from various movies. I found this to be a fresh change from music. While running, I envisioned myself IN that locker room or ON that battlefield listening to the words. Almost instinctively, I corrected my form (I was running) and picked up the pace a little. Most of the time (and by "most," I mean 99% of the time), I exercise without a workout buddy. As corny as it may sound, having King Leonidas or Coach Carter yelling in my ear DID help me shave a minute off my 5k run time AND get a couple extra reps on the bench press.

After all, who wouldn't want King Leonidas as your workout partner? I might ask him to wear regular shorts, though; I don't think the YMCA would let him in the door dressed like this.

Go Hike Yourself!

Hiking. When you hear the word, what images are conjured in your mind? Perhaps a gorp-munching, straggly beard, hipster-guy with a fanny pack? (Not that there is anything wrong with that. If we all looked the same, this would be a supremely boring place.) Maybe you think hiking is for people who cannot or do not wish to participate in more intense or competitive activities. If you don't like to hike and think it is for sissies, then keep reading because I will dispel that notion quickly and with "a thousand points of light." Okay, maybe not a thousand points but I will provide good reasons why this activity should be included in your exercise routine at least once a month. Let's get started!

1. CARDIOVASCULAR FITNESS Wouldn't it be nice to NOT be out of breath after climbing a couple flights of stairs? What if you HAD to do it? What if your life (or a loved one's) depended on it? Hiking can help get you there and it is lower impact that other modes of cardiovascular exercise (and LESS BORING). Sure, cross-country skiing and Greco-Roman Wrestling will boost your body's ability to use oxygen, but what if you're a 55 year-old postal worker in Alabama? Chances are you won't be interested (or equipped) in those activities on a regular basis.

2. NATURE CONNECTION Some of the best memories I have were made OUTSIDE. What will I remember more when I'm 80? That Halo game I played at 2am where I had 20 kills and only 2 deaths? Or the time I backpacked with friends and saw one of the brightest meteors ever in a clear, night sky on a mountaintop? I think you know the answer. Have you ever smelled a pine forest after a rain shower? Did you know this can actually lower your blood pressure? Hiking will develop a better connection with yourself and your environment.

3. FAMILY ACTIVITY My son just had his 5-year old check-up and the doctor asked this question, "How much 'screen time' does he get?" Huh? Was this even a question when we were kids in the 1980's? Get outside. Go play in the woods with your kids. Build a fort. Take them hiking. You can even work in some science lessons during the hike and play games where your children learn to identify plants and animals. So turn off the iPad/tablet/computer/TV/Kindle and hit the trail with little Joe and Suzy! (Photo below is junior at one of the largest trees in Georgia.)

4. WEIGHT LOSS Where do I start? I will try to keep this simple: if you expend more calories than you consume, you lose weight. I am a firm believer in a balanced approach to weight loss (strength, cardio, nutrition, flexibility, and rest). Hiking falls under the "cardio" aspect of weight loss. Here are some stats for a 175 lb. person engaging in several popular types of activities with a 60-minute duration. Running a 10 minute/mile pace: 833 calories. Brisk walking: 320 calories. Cycling (moderate intensity): 660 calories. Hiking (no pack): 500 calories. Hiking with a 20 lb. pack? Then you're going to expend an additional 60 calories. Hiking in mountainous terrain? Expect to burn over 600 calories per hour.

5. IMPROVED PERFORMANCE I will start with a personal testimony. In 2011 I ran several races from a 5K to the Pikes Peak Ascent (13.32 miles). I incorporated more fast hiking during the pre-season and finished the year with 5K and 15K personal bests! Physiologically, walking on uneven/hilly terrain challenges your musculoskeletal system in ways jogging or swimming cannot. Add a set of trekking poles and now you're working the body from top to bottom; think of it as cross-country skiing without the snow. Still think hiking is for sissies? The U.S. Army Rangers don't think so. Their "hikes" are called "ruck marches" and the Ranger candidate must complete a 16-mile "hike" in about 5 hours. Oh yeah, each candidate also carries a 65 lb. pack.

Are you super-stoked to take a hike now? GREAT! Before you head out into the wilds, do 15 minutes of prep work. Check the weather and dress accordingly. Wear shoes with good lateral support; if you don't have hiking shoes/boots, then cross-trainers or tennis shoes would actually be better than running shoes for the lateral stability. I also like to pack a pocket-sized first aid kit. Most importantly, take water; my personal rule is 16 ounces per hour of hiking in easy to moderate conditions. See you out on the trail! Check out your local state parks web site or www.nps.gov to get started.

The Dreaded Tempo Workout

For my FIRST blog post, I will review TEMPO workouts.  Let me say this: I DETEST Tempo runs because (if done properly) they ALWAYS push me out of my comfort zone.  Second, they are extremely important if you want to run (or bike/swim/row, etc.) faster and be competitive.  Many of my posts will no doubt include running.  I know what you're thinking: "Running is boring" "Isn't walking just as good?" "I prefer hiking/biking/tae-bo" "I've never been a fast runner," and my personal favorite: "I do 12 ounce curls."  Running is one of the least expensive, yet most productive cardiovascular exercises you can do!  Very few activities burn more calories than running (we'll save those for another post).  Our bipedal bodies are designed to run.  If you're really fast, you could make some money or win some medals.  Running can also save your life.  Have you ever heard of that show, "The Running Dead?"  Me neither!  So without further ado, let's get on with some knowledge.

"Tempo" workouts generally apply to cardiovascular forms of exercise such as running, walking, swimming, cycling, skating, etc.  This form of workout is of moderate length (30-60 minutes) and is one of THE most important workouts you can engage in while training for an event like a triathlon or running event (5k, 10k, Half-Marathon, you get the point).

NOTE: If you just exercise for health benefits or to fit into those skinny jeans, then don't bother reading any further.  However, if you are competitive with others or against your own stopwatch, by all means, READ ON!

Try to employ your Tempo workout at least twice a month.  Other workouts you'll want to include would be moderate distance runs, cross training/strength training, long runs, hills, intervals and yes, rest or "active rest" days (I will cover other types of workouts later).  For starters, you may want to try Tempo intervals if you are training for your very first 5K race.  The Tempo portion of your workout should be an effort (or speed) that you can maintain for several consecutive minutes (depending on individual ability).  As you near the end of the tempo session, those last 2-3 minutes should be challenging and you should be breathing hard.

Here is an example of a Tempo workout I completed on the treadmill (1% grade) last night:

  I. Warm-up: 5 minutes, 3.5 - 6 mph.
 II. Tempo #1: 15 minutes, 6.5 mph.
III. Recovery: 5 minutes, 4 - 5 mph.
IV. Tempo #2: 15 minutes, 6.5 mph.
 V. Cool-down: 5 minutes, 3.5 - 4.5 mph.

My end result was 4.19 miles in 45 minutes.  If you are a more advanced, then you may be able to hold a higher speed or just have one 30-minute interval of 6-7 mph.  If you are just starting out, then perhaps you break-up the intervals into 5 minutes each and try to hold a speed of 5-6 mph.  Set reasonable (but not "easy") goals for each workout; this will keep your routine fresh and minimize the boredom.

By practicing the Tempo runs, you are training your body (and mind) to hold a challenging and sustained effort over an extended period of time.

I sincerely hope this post brought you some value.  Tune in next time and I will highlight another "Adventure in Fitnessing."  Remember to drink water, drive on, and stay frosty.