personal training 4 all

how to easily calculate distance of your running and training routes

Previous methods I’ve employed to calculate the distances of various running or training routes have included:

• Cycling or driving around the route

• Purchasing an aerial photograph and writing a computer program that uses trigonometry to calculate and then sum route segments

• Manipulating a piece of string or cotton around the route in a street directory, then measuring the length of string against the maps grid

This was time-consuming, expensive and inconvenient if the route was some distance from home.

Two easy solutions now exist. Both are web-based applications.

They are www.runningmap.com and www.gmap-pedometer.com

Runningmap uses Yahoo maps, whilst gmap-pedometer uses Google maps. These “maps” have been constructed from satellite imagery.

Both are free, easy to use and have additional functionality.

They calculate distance in either miles or km.

Both programs allow you to easily map and automatically calculate the distance of any route. You enter a suburb and a city that accesses a graphic of the locality (either Map or Satellite image). You then click on points around your route; the program computes the progressive distance.

Should you mistakenly plot an incorrect marker, you can easily delete the last point or indeed all points recorded.

Unfortunately it appears that the yahoo-map based runningmap.com can only utilize satellite photos (images minus the street names) of regions outside US, whilst g-map-pedometer allows map based (including street names) orientation.

              map based                             satellite based

click on either image to expand

g-map-pedometer.com has a “calories burned” feature that calculates energy expenditure based on your weight. It also has a “There and back” function that automatically completes plotting from the turnaround point in an “out and back” run.

Both allow you to save the route.

Runningmap.com allows you to share the route easily by providing you with a URL that allows others to easily find and follow your designated route.

Running map also allows you to add points of interest (reference markers) in either text or photographic form. You can edit your route by adding graphical elements such as pointers, text etc…

Both applications are easy to use and provide similar results.

I find runningmaps slightly less clunky to use and it’s additional functionality more to my requirements, although the satellite only view takes a little more effort in recognizing landmarks.

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***For more posts relating to cross-training see cross-training articles)***

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    Regards Kym

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Kym

pzizz – a relaxation and sleep assistance program

pzizz is a software application for both Mac and PC, which creates configurable audio soundtracks that help you to nap during the day, or get to sleep at night. It claims to help clear your brain, improve focus, and lower stress.

In as little as 15-20 minutes it can help you increase energy levels during the day through power naps or gently ease you into restful sleep at night.

You can download a free sample Energizing MP3 file to trial pzizz at work, home or even while commuting.

If you're suffering sleep problems, trial the Sleep MP3. It’s free also!

You can try both, with the included free software by downloading the pzizz energizer and sleep bundle at http://www.pzizz.com/download

The trial programs are limited to 5 minutes, but appear to have have full functionality.

The software is free, but in order to use it fully (for required time frames) you need to purchase pzizz modules. 

The current pzizz modules are Energizer and Sleep. The modules currently cost approximately US$30 each but can be purchased together for $US50.

Energizer
The energizer module allows the user to have a short nap of 10 to 60 minutes, leaving the person feeling refreshed and rejuvenated.

Sleep
The sleep module plays soothing tracks to help a person get to sleep.

After purchase of the modules, users can customize components such as track length, Stereo or 3D effects, whether or not to have a voice, when the voice appears and the volumes of both voice and music.

The software can generate a WAV or MP3 file so that you can easily use it with an iPod or other MP3 player.

The software is easy to use and it integrates with iPods and other MP3 players.

You can read more about pzizz at http://www.pzizz.com

Safety Warning

Do not use the pzizz product if you suffer from epilepsy, clinical depression or any other nervous or psychiatric condition.

If you are in doubt please consult your doctor/physician before you use the pzizz product.

The pzizz product should not be used when driving, operating machinery or at any other time when full alertness is required.

the benefits of warming up

Warm up (activity conducted as a precursor to more strenuous physical activity) prepares the body for activity.

Amongst it's major benefits are

  1. Increases in core body temperature which :

• Improves uptake and utilization of oxygen
• Improves pulmonary blood flow
• Facilitates neural transmission

  2. General preparation of the body for increased activity by :

• Activating energy sources
• Activating hormonal sources
• Increasing enzyme activity
• Improving pliability of ligaments and tendons

***For more posts relating to training principles see training principles articles)***

***To see an index of all other articles click here)***

If you'd like to ask a question please e-mail me at questions@personaltraining4all.com

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    Regards Kym

exercise and strength training for the older athlete

Older people often ask if they should be exercising, what type of exercise should they be engaging in, and what reasonable benefits they can expect?

Ageing presents a number of physical and mental challenges. Included amongst these are

    • sarcopeania (muscle wasting)
    • the onset of a number of chronic diseases
    • decreased mobility and function
    • frailty caused by inactivity
    • an increased susceptibility to falls
    • reduced capacity for independence
    • decreased social contact

There is strong causal evidence for the impact of physical inactivity on an ever-broadening variety of health problems, including:

• coronary heart disease.
• associated risk factors including obesity, hypertension, and diabetes.
• cancer of the colon.
• falls and accidents, particularly among elderly people.
• mental health problems, including depression, anxiety, negative mood, low self-esteem.
• musculo-skeletal problems such as chronic low-back pain.

Both aerobic (endurance) exercise and resistance training appear to have similar positive effects on bone mineral density, glucose tolerance and insulin sensitivity.

Structured resistance training has a number of key benefits for an ageing population.

Done regularly (e.g., 2 to 3 days per week), resistance training (commonly referred to as weight training) exercises halt muscle loss that occurs with ageing.

Resistance training builds muscle strength and mass and therefore helps preserve independence and vitality with age.

Strength and resistance exercise programmes have been shown to significantly increase muscle strength equating to a significantly improved activity level in terms of day-to-day functioning.

Normal muscle loss that occurs with age is halted and there is evidence that this muscle loss is reversed.
Considerable longitudinal data exists which shows that this type of exercise is instrumental in improving the symptoms of chronic diseases such as diabetes, arthritis, heart disease and other auto-immune diseases as well as impacting positively on the symptoms of depression and other mental health conditions.

Current research has demonstrated that strength-training exercises have the ability to combat weakness and frailty and their debilitating consequences.

Regular, progressive resistance training helps build muscle strength and muscle mass which assists the preservation of bone density, independence, and vitality with age.

In addition, strength training also has the ability to reduce the risk of osteoporosis and the signs and symptoms of numerous chronic diseases such as heart disease, arthritis, and type-2 diabetes, while also improving sleep and reducing depression.

Resistance training is particularly beneficial for improving the function of most cardiac patients, who benefit substantially from both upper and lower-body exercise.

Although the mechanisms for improvement may be different, both aerobic endurance exercise and resistance training appear to have similar effects on bone mineral density, glucose tolerance, and insulin sensitivity. Thus, resistance training exercise is strongly recommended for implementation in primary and secondary cardiovascular disease–prevention programmes.

Resistance training can decrease the strain put on your heart during daily activities such as carrying groceries or lifting moderate-to-heavy objects.

Many middle-aged persons develop chronic diseases that can be favorably affected by resistance training.

Moreover, resistance training can be beneficial in the prevention and management of other chronic conditions, e.g. lower back pain, osteoporosis, obesity and weight control, diabetes mellitus and impaired physical function in older persons, as well as in the prevention of and rehabilitation from orthopedic injuries.

Resistance training has been found to be beneficial in the prevention and management of:

• heart disease
• type-2 diabetes (adult-onset diabetes)
• arthritis
• osteoporosis (gradual loss of bone mass/strength)
• the development certain cancers
• obesity and weight management
• impaired mobility and physical function in later life
• depression, anxiety and other mental health conditions
• lower back pain
• orthopedic injuries including their rehabilitation

Consequently, most professional and government health associations or agencies now support the inclusion of resistance training in their current recommendations and guidelines.

As with the initiation of any exercise program, a medical clearance should be sought.

***For more posts relating to older athletes see older athlete articles)***

***To see an index of all other articles click here)***

If you'd like to ask a question please e-mail me at questions@personaltraining4all.com

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    Regards Kym

behavioural change - a staged approach

The trans-theoretical model of change aims to help people change their health behaviour.

Originally proposed by two US psychologists (Prochaska and DiClemente), in the early 1980's, it has been successfully applied in a wide variety of behavioural changes including exercise initiation, reduction of dietary fat, quitting smoking, weight control and sunscreen use.

The model proposes that rather than changing behaviour at a fixed point in time, on a "whim" or "inspiration", behavioural change is most successfully achieved through a series of progressive stages.

The model proposes six chronological stages,

• pre-contemplation
• contemplation
• preparation
• action
• maintenance
• termination

At this stage an individual is not thinking about changing their behaviour. They have no intent to change in the next 6 months, as often they do not recognize or deny they have any inherent problems with their health.

They may be perceived as unmotivated, and tend to avoid information or discussion about the proposed behaviour. Often they feel pressured and may be defensive and agitated by offers of assistance to help change.

At this stage it's often best just to provide information about the dangers of not exercising and the benefits of initiating some activity.

In the contemplation stage individuals will state their intent to change within the next 6 months. They are aware of the need to change but are yet to make the commitment.

They may be perceived as procrastinating, but are willing to receive information about possible changes.

Contemplators are assessing the cause of their current "unhealthy" behaviour and are weighing up the options for change that are available. When the benefits of change appear to outweigh the costs, change begins to occur.

In the preparation stage, an individual has decided to make the change within the next month or so.

They have decided that the benefits outweigh the disadvantages and may even have begun minor modifications in their behaviours.

The "preparator" is beginning a period of introspection and reaffirmation about their need and desire to change. It's useful that they receive practical information about how to initiate the change in terms of types of exercise available,  what's appropriate for them, time, locality and cost issues.

 

The action stage sees the individual implementing some of the practices required for successful behavioural change. The individual has made overt, perceptible lifestyle modifications.

During this phase (up to 6 months) an individual is still vulnerable to "re-lapse"

It's useful to have a plan of action in case some pitfalls fall across your intended path.

 

In the maintenance stage, one tries to consolidate the behavioural changes made in the action stage.

"Maintainers" have high self-efficacy (the belief that they are capable of maintaining the changes implemented) and  are less frequently tempted to relapse.

 

 

 

Termination is the stage where the behaviours are essentially entrenched.

Your confidence is high and it has become easier to maintain the changes.

Problem behaviours are now no longer perceived as desirable, indeed, missing a session is more frustrating than enjoyable.