Category Archives: Exercise

The Perfect Workout

 

Perfect workout2I think this is the perfect workout because it burns a lot of calories, and you are in the fat burning zone for 1/2 the time and the cardio zone for the other half.  This workout , which includes 1 set as is and the 2nd set for 1/2 the reps. Ending with lower back exercises and stretches.   Have fun!

Footwear- Barefoot or Thick Sole

Footwear

I have a good friend that swears by her “Five Fingers” Shoes.  She has worn them for years, even when she is wearing dresses. Although it appears a little odd, she is a firm believer.  She tells me that it has improved or eliminated all back pain.  I never bought into it, but I think she has been right all along.

Why Shoes and Feet are So Important?

  1. A typical worker walks up between 5000-7000 steps/day (2.5-2.8 mile)
  2. The human foot has 26 bones, 33 joints, 107 ligaments, 19 muscles and tendons. The 52 bones in your feet make up about 25 percent of all the bones in your body. (According to www.arcamax.com/knowledge/trivia/s-120859-363782)
  3. The foot is rigid and mobile
  4. When running barefoot the loading pattern is gentler on your joints because it causes you to strike with your mid-foot first as opposed to your heel first. ( Footwear and Function- Views on Barefoot Training by Michol Dalcourt).
  5. An athletic shoe that is has a higher and wider heel will cause more of a shock to your body from your foot all the way up the chain.

Since most people won’t go barefoot when exercising, what should we look for when choosing shoes?:

  1. The heel cushion should be same width as the body of the heel
  2. The rearfoot and forefoot should be the same height
  3. The shoe should have very little cushion

 

Notes

  • This information was compiled from a paper and webinar that I read and watched entitled Footwear and Function- Views on Barefoot Training by Michol Dalcourt and  based on research by Daniel Lieberman, Professor Human  Evolutionary Biology, Harvard University, “Kinetic Pulse Effect with Various Footwear”
  • Vibram 5 Finger Shoes were used in this study
  • This post contains affiliate links.

 

 

 

 

 

 

 

 

 

Field Workout

Shake things up with your workouts!  Today I took the policeman out to the field to do some intervals.  We set up stations at each of the corners of the football field then sprinted the straights and curves of the field.   We then repeated it 4 times.  But you can set up something different each time to incorporate other exercises in the workout.

At the end of our workout we added some lunges and abdominal exercises and finally the stretch.

 

Notes: Please ask for your doctor’s advice  before exercising.  If something doesn’t feel right then stop immediately.