Developing Tolerance
by Coach Anita
As promised in last week’s article, I am continuing discussion on training concepts. Specifically how our bodies respond to training stresses, and therefore why and how we do certain types of workouts. This week’s concept is Lactate Tolerance.
Last week I explained how blood lactate is produced by the body and how working in the Easy Zone (40-55% of maximum heart rate) improves the body’s capacity to clear it. This week we’ll discuss developing lactate tolerance.
Lactate tolerance workouts (also called anaerobic capacity workouts) cause the buildup of lactate, which is uncomfortable both physically and mentally. By training in this uncomfortable condition, you start to get desensitized and your body (and mind) adapt to better function in this state. Remember, lactate builds up when you are working at high intensities. Lactate tolerance (LT) workouts allow your body to develop a tolerance to the build up as well as metabolize the lactate and other byproducts more quickly, which allows you to work longer at high intensities.
The reps for LT workouts are short (10-30 seconds), the work to rest ratio is low (1:1 or lower) and the work intensity level is high (Performance Zone intensity - 80-90% maximum heart rate; it should feel very hard). The total work time for a piece is between 4-9 minutes (not including rest). These workouts are very fatiguing, and aren’t done frequently.
Examples of LT workouts we would do in practice:
10x(30”/30”R)@90% (translation: 30 seconds on at 90% of heart rate max then 30 seconds rest repeated 10 times.) 5:00 total work; 10:00 piece.
3x(15”/30”R)(30”/30”R)(45”/45”R)(30”/30”R)(15”/30”R)/6’@85% (A pyramid: 15 sec on, 30 sec rest; 30 sec on, 30 sec rest; 45 sec on, 45 sec rest; 30 sec on, 30 sec rest; 15 sec on, 30 sec rest at 85% HR max. After each pyramid rest for 6 minutes. Repeat 3 times.) 8:15 total work; 28:30 piece.
5x(200m/1’R)@90% (translation: 200 meters at 90% HR max then 1 minute rest repeated 5 times.) Approx. 7:30 total work; 12:30 piece.
Lactate tolerance workouts, while difficult and fatiguing, familiarize your body and mind with the demands of high intensity training and performance which enable you to do them more efficiently and effectively. These workouts can be done running, on a stationary bike, rowing machine, paddle board, kayak or canoe.
Improving Your Emotional Health
By Suzanne
When we think of ways to improve our health we usually start with things that are physical such as eating more nutritious food, exercise more and making that overdue doctor or dentist appointment.
Our emotional health affects how we think, feel, and act. It is important to keep a check on these 3 components to ensure that our emotional well being is healthy. How are you currently doing with your outlook on life? How are you managing your emotions? Are you able to manage whatever life throws at you?
The good news is that that working on our emotional well being doesn't have to take a lot of time or effort. Making a few small changes can help you improve your emotional health and live a more rewarding life.
1. Spend five to ten minutes being mindful. Learning how to be more aware of how you feel in the moment is a great way to tune in to your emotions. If your mind wanders, don't worry, simply observe the thoughts and move on. With daily practice, you will retrain your thought processes to be more mindful.
2. Keep a gratitude diary. Research suggests that acknowledging, or writing down things you are grateful for can improve your your mental wellbeing. Before you go to sleep, write down three things that you are grateful for that day. You will soon find yourself on the lookout for the good things as you go about your day.
3. Go for a brisk walk. Being physically active is a great way to improve your mood and reduce anxiety. The energy boosting endorphins that are released during your activity will help boost your energy.
4. Chat with a friend. We are social animals. Spend time connecting with friends, meeting new people so that you have a supportive network. How about taking a walk together? I took a walk with another Pink on Saturday observing social distancing. It left me feeling refreshed and grateful.
5. Break out of your routine. During the Covid restrictions many of us have probably found that we may doing the same things day in and day out. Daily life becomes monotonous, and leaves us feeling lacklustre. Try a change of routine, whether its taking a new route to work, taking up a new hobby, or switching things up at home.
6. Give something. Giving things to others can improve your sense of wellbeing and boost your social connections. Examples of giving can be a simple smile, a few hours of volunteering, or making meals for friends in need.
7. Say no. Setting boundaries is a way to safeguard our emotional psyche. Avoid overextending yourself. If you feel like you need to recharge yourself, it is perfectly fine to say no to things or to rearrange to a later date.
8. Say yes. On the other hand saying yes to an unexpected opportunity can be a good way to open us up to new experiences. It could be a chance to try something new and meet new people.
9. Do a digital detox. Social media is a way to keep in touch with what's going on in the world. Being glued to our phones and computers viewing others "highlight reels" isn't always great for our emotional wellbeing. Take a break from scrolling now and then, and reap the rewards.
10. Ask for help. Sometimes we need a helping hand to keep our emotional wellbeing on an even keel. Asking for help when you need it, whether that's from a friend, colleague or health professional, is one of the most important things you can do for your emotional health.
I hope some of these suggestions will help you stay emotionally healthy.
Form First
by Coach Pat
When exercising, keeping good form will lead to success. The old adage, 'quality before quantity' holds true for all forms of exercise. When you are beginning, spend time learning correct form and as you progress, form checks are helpful. Perfecting form will boost performance, conserve energy and reduce injuries over time.
When strength training with weights you are adding stress which makes form more important. Follow these guidelines.
- Always warm up
- Lift an appropriate amount of weight - 12-15 reps
- Move through the full range of motion
- Breathe
- Seek balance - working opposing sets of muscles
- Keep steady and slow-avoid using momentum
- Remember to rest
- Don't ignore pain
- Wear shoes
If you aren't sure of your form and you don't have a big mirror - take a video with your phone or computer and watch yourself. If you still have questions send the video to one of the Fitness Team.
Here are some videos that address form :
For popular exercises :
https://youtu.be/dBJry3tcX0Q
Using hand weights :
Workout of the Week
By Coach Oden
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