A study completed in 2007 found that for every percentage increase in body mass, it cost study participants an extra 1.4% in metabolic energy to propel themselves forward. Of course, that’s not a direct comparison for runners since they weren’t running a race, time trial or other maximum effort. But still!!
Finding and safely getting to your ideal weight should then be a top goal for every runner. I’m working on that. So how do we burn more fat?
The first way: Longer workouts. Yes, longer workouts burn more calories. BUT if you run for longer than 90 minutes, you improve your body’s ability to use fat as fuel. Therefore, you should complete one long run every week. Several studies have shown that the longer a person exercised, the longer it took for his/her metabolic rate to return to pre-exercise levels. Even at relatively moderate exercise durations, the benefit is significant. Another study found that this “exercise after-burn” is more than doubled when exercise is increased from 30 to 45 minutes. And after 60 minutes? Metabolic rate increased by a factor of five! Holy cow!!
The second way: Intensity. Intense workouts burn a lot of calories, even if they don’t last very long. The key with intense workouts is to make the hard portions very hard, and take enough recovery so you can keep going at the same intensity level. For instance, race at 100% of your maximum effort. Make sure you run at least one hard workout per week, and race regularly.
The third way: Frequency. Running more often creates more spikes in heart rate and metabolic activity, increasing the number of calories you burn on a daily basis. Increased consistency will also help you prevent injuries, run faster, and ultimately become a better runner.
My workout today focused on intensity. I did the INSANITY class as well as my weekly “fit test”. I am exhausted and can’t wait to crawl into bed!
This picture is for you Michael!!
Food for Thought: Extra-Virgin Olive Oil. Its potent antioxidants combat inflammation and prevent LDL (the “bad” cholesterol) from damaging arteries. Use it to saute veggies but avoid frying; high temperatures damage its health-boosting compounds.
Quote of the Day:
“Go as far as you can see and when you get there you will always be able to see farther.” -Zig Ziglar
So, last week I made this Caprese Chicken, and Shawn gave me some basil for the recipe that she grows herself! I do not have a green thumb, so I am always impressed by people who can keep a garden going. Becky, Anthony’s sister-in-law, has an AWESOME garden. And she and her husband Carlo are the owners of the cutest puppy in Wisconsin! Look at those freckles!
The recipe was tasty, but it is not one of my favorite chicken recipes.
– 2/3 cup Italian salad dressing
– 2 teaspoons chicken seasoning
– 2 teaspoons Italian seasoning
– 4 boneless skinless chicken breast halves
– 2 tablespoons canola oil
– 1/2 lb fresh mozzarella cheese, cut into slices
– 2 medium tomatoes
– 1 tablespoon balsamic vinegar
– torn fresh basil leaves
– In a large resealable plastic bag, combine salad dressing, chicken seasoning and Italian seasoning. Add chicken; seal bag and turn to coat. Refrigerate 4-6 hours. Drain chicken, discarding marinade.
– Preheat oven to 450*. In an ovenproof skillet, heat oil over medium-high heat. Brown chicken on both sides. Transfer skillet to oven; bake 15-18 minutes or until a thermometer reads 165*.
– Top chicken with cheese and tomato. Bake 3-5 minutes longer or until cheese is melted. Drizzle with vinegar; top with basil.
Courtesy of Taste of Home