WEDNESDAY SELECTED READINGS 10-17-18

Gulf sunrise. Taken by PKSenagore October 9, 2016

ARTICLES FOLLOW-UP PREVIOUS POSTS & INTRODUCE NEW EXERCISE,  CONCEPT

LAST MINUTE 'FASTER 5K' ADVANCED TRAINING PLAN FROM MARIO FRAIOLI
Seasoned runners, with moderately high weekly mileage (can handle a 10-mile run and a total of 30 miles in week 1), who haven’t felt the need to train for a Turkey Trot 5K might think about getting competitive on Thanksgiving Day.  The majority of runners/walkers are likely to be out for a fun time before dinner and not interested in a personal best. The field might be stacked in your favor to capture a finish near the top of your age/gender group.  Mario Fraioli offers a 6-week training plan that should be started this week.  https://running.competitor.com/2018/10/training/5k-training-plan-6-weeks-to-a-faster-5k_131571
 
FOLLOW-UP ON HALLOWEEN EVENTS Unique Halloween event. This is an innovative Zombie 5k, for both runner/walkers and runners. The charity partner is blood donation organization that is part of the National Marrow Donor Program’s “Be The Match Registry”.  The only location seems to be Grand Rapids MI on October 20.
http://www.thezombiedash.com/
 
FOLLOW-UP ON GLUTEAL ACTIVATION TO BREAK THE 'SIT-CYCLE'. 
This article’s length and detail makes it difficult to wade through. The last CONCLUSION section (with Key Points) summarizes and provides a shortcut.  Essentially the research work confirms that the side-lying single leg lift is best (of 12 commonly prescribed therapy exercises) for strengthening the gluteus medius muscle and the single leg squat and single leg deadlift are tops for building the gluteus maximus. Add weights, the discussion indicates, for greater benefit. https://www.researchgate.net/publication/26338168_Gluteal_Muscle_Activation_During_Common_Therapeutic_Exercises
 
SIMPLE INTRODUCTION TO WEIGHT WORK
Afraid to exercise with weights because the routines seem so complicated? Try a Farmer’s Walk, featured in this SHAPE.com article.  The instructions call for 45 to 60 second walks, with up to 3 repetitions, carrying weights in both hands.  Single-side weighted walks are another option offered in the article, which can be alternated with walks in which weights are carried in both hands. Consider starting with a lower amount than you think is manageable and work your way to a higher total. Be aware that 2 x 10lb weights = 20 lbs; if not accustomed to carrying this total amount of weight, back it down. A heart rate monitor may help determine the best amount, but learning to listen to your body is wise.

Farmer's Walks might be the gateway strength exercise  that encourages further work with weights, that provides confidence you can master this part of fitness training.   https://www.shape.com/fitness/tips/farmers-walk-carry-simple-exercise-form-benefits
 
RESPECT, BUT DON'T SURRENDER ALL CONTROL TO GENES
“You can’t change your genes, but you can change your habits,” quotes this article. Those who feel the deck is genetically stacked against them when it comes to inevitable weight gain and body shape are given a bit of hopeful advice. Respect the contribution genes make but acknowledge that 'inherited' health habits might play a role in what gets handed down from our families.

We have control over some aspects of our physical, emotional, and intellectual selves.  All is not predetermined by inherited DNA to the extent that we should give up and accept that our futures will be as we have seen them materialize in previous family generations.  But, that's not saying it's going to be easy authors say.
https://blog.myfitnesspal.com/your-lifestyle-can-save-you-from-a-genetic-predisposition-to-weight-gain
 
RUN & MOVE HAPPY!