fitness

While heatstroke and hyponatremia (low sodium levels in blood caused by drinking too much water while exercising) are certainly a factor in marathon deaths, the vast majority of people die during a marathon because of a heart attack. Marathon running puts enormous stress on your heart.

According to a study by the Canadian Cardiovascular Congress, regular exercise reduces cardiovascular risk by a factor of two or three, but the extended vigorous exercise performed during a marathon raises cardiac risk by seven-fold. During a marathon more than half of the segments in your heart lose function due to an increase in inflammation and a decrease in blood flow. Elite runners in the 100 marathon club (people who have run a minimum of 100 marathons in their lives) often have heart muscle scarring as a result.

Research now suggests that the best fitness regimen is actually short bursts of high-intensity activities, not long-distance running. Here are some tips for optimal workouts:

• A variety of exercises performed regularly (e.g., weight training, cardio, stretching, etc.)
• Alternate difficult days with easier days
• Interval training sessions
• Weight training
• Ample time for rest after physical exertion 

 Learn more here.

• Sacrificing sleep to workout early:  Not getting enough sleep can hamper weight loss efforts and contribute to a wide range of health problems.  If you prefer to exercise in the morning, make sure you get a full night’s sleep.
• Focusing on one area of your body:  Only training one area of your body creates imbalances in your body that can increase your risk of pain and injury.  The best way to see results is do a balanced workout regimen that includes cardio, strength and flexibility components.
• Trying all the latest fitness trends:  While mixing up your workout routine is generally a good thing, if you simply try every fitness fad and never stick with anything long enough to improve, you’ll never have the chance to reap the benefits.  Instead, develop a workout plan that incorporates several different exercise styles, but be consistent with it for at least four to six weeks. 
• Sticking to one workout routine:  On the other hand, you may miss out on some of the benefits of exercise by only doing one style of training.  Try to supplement your favorite workout with other activities that will help boost your results and overall fitness level.
• Following the “no pain, no gain” methodology:  Continuously pushing your body to its limits can be stressful on your system, making you more susceptible to injury, illness and overtraining.  Instead, alternate high-intensity workouts in your rotation with a softer routine, like yoga.
• Over (or under) estimating yourself:  Challenging yourself too much, too fast can cause injury and not challenging yourself enough can keep you from seeing results.  LGN trainers can give you advice on how much to push yourself in your workouts.  This will help you prevent injury and see better results faster.
• Hitting the gym twice a day:  When it comes to exercise, more is not necessarily better.  To see the best results, make sure that good nutrition is a part of the equation.
• Working out with a friend:  While your friend may help you show up for your workout, exercising with a friend who likes to talk more than she or he likes to work out might not do you much good.  Search for a workout partner who has similar goals and training focus.

• Reduce breathing problems:  Even the healthiest runners can experience breathing problems when exercising in the cold.  Wear a thin ski mask to reduce the aggravating effects of the cold.  Breath through your nose rather than your mouth to lessen potential breathing difficulties.  Engage in endurance running instead of sprinting to lessen the amount of cold air rushing into your lungs.
• Warm up:  Make sure you stretch before you start running.  When brisk air hits muscles that haven’t been properly warmed up, the combination of cold and reduced air pressure causes joint tissues to expand, restricting movement, and possibly provoking soreness later.  Cramping and spasms are also possible.
• Dress properly:  Wear layers to keep your body warm and protect yourself from frostbite or hypothermia.  Wearing a hat is the best way to maintain a decent body temperature.  Many runners wear polypropylene clothes when running because this material is comfortable and good for keeping dry and warm.  Sweatshirts and sweatpants also make suitable, cold-weather running gear.
•  Stay hydrated:  Runners still perspire in cold weather and cold air is much dryer than warm air, so staying properly hydrated is key to running safely in the winter.  Staying hydrated also reduces the risk of hypothermia and breathing difficulties. 

• Adjust your attitude:  If you have the wrong attitude about fitness, you’re already setting yourself up for failure.  Rather than looking at exercise as a time-consuming and boring obligation, think of it as a break from your stressful workday, alone time, or a way to boost your energy.
• Avoid vague goals:  Instead of setting a goal that you want to exercise more, resolve to go to the gym a certain number of times per week.  Or set a goal for the number of pounds that you want to lose or BMI level that you want to attain.
• Make your resolutions public:  Tell your family and friends about your goals and enlist their support.  They can help keep you honest and on track.
• Recommit to your goals:  What motivates you to exercise will change daily, so planning and discipline will be crucial to your long-term success.  Recommit to your goals each month and tweak them to fit changes in your lifestyle and attitude.
• Make long-term lifestyle changes:  If you want to lose weight, make changes to your lifestyle and eating habits instead of subscribing to a fad diet.  Learn to eat a balanced diet of fruits and vegetables, whole grains, low-fat diary, and lean proteins while limiting saturated fat, salt, cholesterol and sugar.  Losing weight and maintaining that weight loss is a lifetime project.