Train smarter, not harder - A message from Dr. JuddPosted: Updated:
Often, it is those just beginning an exercise regimen that start out doing too much, too soon, end up injured and abort their exercise plan completely.
Follow this checklist to start working out smartly!
- Know your base and threshold heart rate zones by performing an exercise metabolic test (base is the heart rate at which you are efficient at burning fat and will be able to maintain for a good amount of time, threshold is the heart rate at which you are burning just sugar, not fat, and can only maintain for a short amount of time)
- Buy a heart rate monitor - choose one which offers the option of setting your heart rate training zones - Purchase the appropriate workout gear
- get fitted for the right type of shoes - Start gradually and set a realistic schedule you can follow
- Pick a few set times per week and be sure to allow enough time for both a workout and time to stretch
- Increase anywhere from 0-10% each week, either in total time or miles
- Recruit a friend if possible for support and fun, you will this makes the time fly by and is motivating
- Cut the "crap" out of your diet - pop, trans fat, sugars, artificial sugars, additives
- these slow down metabolism and are energy depleting
- Increase intake of antioxidant and nutrient dense foods - vegetables, fruits, whole grains, lean proteins, healthy oils/fats - these are energy producing
- Smile - you're improving your health and metabolism! Michael A. Judd, MD The Metabolic Institue Spokane, WA
*Watch for Dr. Michael Judd's updates as you get ready for Bloomsday. Dr. Judd is part of the Metabolic Institute.
Dr. Judd's Biography:
An innovative board certified Vascular Surgeon with over 30 years of service to residents of the Pacific Northwest, Dr. Judd has helped thousands of patients experience improved health and a better lifestyle. He retired from the active practice of vascular surgery in 2003, and now works with the doctors at the Northwest Heart and Lung Surgical Group assisting them with their peripheral vascular cases. He was also instrumental in forming the Center for Aortic Surgery at Deaconess Medical Center and serves as its director.
Dr. Judd became interested in long distance running in his 40's and in a seven year period competed in over 30 marathons from Honolulu to Boston. The many hours of training and inconsistent results at the finish line spawned an interest in exercise physiology. More specifically, energy production at the mitochondrial level and how mitochondrial function or dysfunction affects athletic performance was the focus of his studies.
A graduate of the Institute for Functional Medicine Dr. Judd currently sees patients at The Metabolic Institute dealing with overtraining syndromes, chronic fatigue and other aspects of mitochondrial dysfunction. Through his interventions at the cellular level, his patients are able to regain a sense of wellness and renewed energy.
source: The Metabolic Institute, Inc.