Heart Rate Training: Some Nuances

Ever sang while you where running? This sounds really funny…but, it appears that I can lower my heart rate by singing! Ok….so that will get some pretty funny looks at the gym, but it isn’t so bad when you are running outside! All kidding aside, in the last few weeks I have consistently monitored my heart rate and learned some interesting things. How much sleep did I get? How much water did I drink the night before or the morning of? What did I eat and when? Where are my arms hanging? How loose am I keeping my body? Am I leaning slightly forward? How can I send more energy to my legs? Is this starting to sound obsessive?!?! The crazy thing is that all of these things seem to effect my heart rate.

Things that appear to effect heart rate:

1. Drink lots of water! I am drinking more water the night before and right when I get up in the morning. This seems to be more effective than drinking water as I am getting ready to run or during a run.
2. Food matters A LOT! I won’t get into too big of a discussion on nutrition; that could be a whole blog post! Simply said, it helps me to eat a balance meal the night before and raw foods before a run. Raw foods seem to give me lots of energy, and they don’t feel heavy on my tummy.
3. Good sleep makes it easier! Admittedly, I am a bit of a night owl. But, I have noticed that a sound sleep the night before is a huge bonus. It improves my energy to run and keeps the heart rate down.
4. Think about your body posture! While I generally think of myself as having good form, I have been paying attention to little nuances…opening up my chest, focusing my energy into my legs (I can thank yoga instructors for that terminology!), and keeping my shoulders and arms loose.
5. Work on steady breathing! I am either breathing in through my nose and out my mouth, or I am keeping my mouth closed and only breathing through my nose. Both of these strategies appear to help regulate my breath.

For now I am simply making observations and keeping track of what seems to be working and what isn’t. I will be digging into the reading on some of these things to learn more about them. I have found that using these strategies, I am sometimes able to drop my heart hate as much as 5-10 beats. It is amazing what focus, concentration, and persistence can do!

Until later, happy running!!!

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Heart Rate Training: How Does it Work?

I am an avid runner and have recently started heart rate training.  I did this about five years ago, but after some time it fell to the wayside.  Now, I am back at it!  As I remembered, slowing myself down is the hardest part!

I figured I would read up on the facts this time around. Your heart rate tells you the intensity of your work out. How intense you train depends on your fitness goals.  If you are a beginner runner, heart rate training can help you understand how your body reacts to running.  It also helps you control your workouts so that you don’t over train or hurt yourself.   If you have some experience with running, heart rate training can help you Continue reading “Heart Rate Training: How Does it Work?”

Developing the Online You: What is Your Purpose?

Developing your online presence is an art form.  Ultimately, it is shaped by your  purpose for being online in the first place.  Are you hoping to share your experiences? Create discussions around opinions? Develop a clientele? Sell a product?  Maybe it is a mix of several of the above.  This is the first in a series of five posts designed to help you develop your online presence. Let’s start by considering what it is and why you want one?

Your online presence is how active you are on the web through personal and professional websites, blogs, Continue reading “Developing the Online You: What is Your Purpose?”

Waiting for Superman

Waiting for Superman

Who will lead us into the future? Our children.  In the rapidly changing age of technology, we have no choice but to compete in a global economy.  If we choose to stand still, the rest of the world will pass us by. This film brings to life several issues facing our current education system: failing schools, lagging test scores, and unqualified teachers.  Through this lens, the film sets the foundation for what our future holds. The film shares, “Among 30 developed countries, we rank 25th in math and 21st in science.” They go on to say that the United states has fallen behind in almost every category, except one. Students rank the highest in student confidence, with 72% believing they rank high in academics. What does this say to you?

Waiting for Superman is a documentary of five young people, ranging from first graders to high school students.  Each of these students is motivated to gain a good high school education and go to college, without Continue reading “Waiting for Superman”