Mix up that workout!
In the fitness and running industries, the phrase “mix it up” is used a lot. Do you really need to constantly change your workouts to see results? No. Or at least not as often as you might think.
All too often, people feel they’re ready for the next progression when they’ve completed a workout only once. Do not push too soon! Once a certain goal is achieved—whether it be running 10 miles or completing an interval workout of 10 x 400 meters in 90 seconds with 90 seconds recovery between reps —it should be repeated several times during succeeding weeks, each time with greater relaxation and certainty of control.
Want technical speak? This is what I read. When you do a workout, a strong signal is sent, mediated by hormones, to make specific adaptations via the activation of transcription factors involved in protein synthesis. Repeated workouts lead to a concerted accumulation of messenger RNAs that can be translated into a host of structural and functional proteins. If you repeat the same workout for a period of time, you continue to send signals to make adaptations until those adaptations are fully realized. After you have completed a specific workout a number of times, you become habituated to it, and the same workout no longer is enough of a stimulus to initiate further adaptations.
Want plain speak? For example, the first time you run 10 miles, it may be hard. Immediately upon completing the run, signals are sent via hormones to make adaptations that will improve your endurance. If you keep running 10 miles every Sunday for many weeks, you’ll eventually habituate to the run such that a 10-mile run is no longer enough of a stimulus to make further adaptations. You’ll notice that the run gets easier
A more gradual approach to your training ensures that you fully adapt, avoid injury, and are ready for the demands on your body. So there you have it!
In other news, Envy and I only have one agility class left! It has flown by! And she absolutely loves it! I bought a set of 2×2 poles to teach her how to weave at home. We are making progress!
Food for Thought: Turmeric. In a study on people with osteoarthritic knee pain, taking a turmeric extract for six weeks helped minimize discomfort as much as taking 800 mg daily of ibuprofen. That’s because turmeric is rich in a potent antioxidant called curcumin that can decrease the amount of inflammatory compounds in cartilage cells.
Quote of the Day:
“There is not a substitute for finding out for one’s self, for the personal revelation, for knowing first-hand. When I run, that happens. The body and the spirit become one. When I run, I am filled with confidence and the faith that word contains. I can face unanswerable questions, certain that there are answers.” -George Sheehan
Remember when I made these cupcakes? It seems like forever ago, doesn’t it?? Well, I made Dark Chocolate Frosting to go with them and I never posted the recipe! Yumm….I have been craving chocolate like crazy recently!
Dark Chocolate Frosting
3 oz dark chocolate, coarsely chopped
2 tbsp cocoa powder
3/4 cup butter, room temperature
3 tbsp milk, room temperature
1/2 tsp vanilla extract
2 1/2 – 3 cups (approx) confectioners’ sugar
In a small, microwave-safe bowl, melt the dark chocolate in the microwave. Heat it for 30-50 second intervals, stirring inbetween, to ensure that the chocolate melts smoothly. Stir in cocoa powder and allow mixture to cool slightly so it is near room temperature.
In a large bowl, beat together butter, milk and vanilla. Add in cooled chocolate mixture and beat until well combined. Gradually blend in the confectioners’ sugar, mixing at high speed, until frosting is thick and smooth.
Courtesy of Baking Bites