Biped Engineering

We as humans have two basic gaits: the walk and the run (okay, we'll allow the skip). The only difference between the two is a period of suspension with heel-strike. Whether you are walking to the mailbox or running a marathon, the mechanics are similar. We are designed to move that way.

Students who are interested in learning basic running skills are welcome. Unlike the full tutorship programs, cross-country running is available both at Antler Hollow or the location of the student's choice (or both). Mrs. Cox, a current competing runner, has been racing for 31 years. She has run (and won both age division and female championships) a variety of races since the age of nine: The Catalina Island 10K (winner, age division), Santa Cruz and Redding, CA Turkey Trots, Celebrate the River Run, Soroptimist Run, Sacramento River Watershed Run, and many others. Mrs. Cox was a member of the 1985 Champion Track and Cross Country Teams for Nordhoff High School in Ojai, CA. She was also awarded All Frontier League status, and was second team at the Mount San Antonio CollegeCIF Cross Country Finals.

Mrs. Cox writes weekly fitness and nutrition articles, as well. Read them at our blog, Millville Grammarcop, or at ezinearticles.com.

Mrs. Cox would be delighted to help any students, novice to advanced, with their running endeavors. She is only a consultant, as she is not a certified trainer, but brings decades of experience to the table. She can customize her training schedule and protocols to create one for your personal needs. See Products for consultant fee information. Please note that your family physician should be consulted before considering this, or any other, exercise program.

 

 

Circuit Training Workouts: Let Your Favorite Music Be Your Trainer

by Bonnie Cox

For most people, weight loss and management is an ongoing, unforgiving, and challenging part of life. Eat like a rabbit for a month, exercise religiously, forego sweet or fatty foods, and most of us can tip the scales in our favor. However, it seems that only a few indiscretions like a bowl of ice cream or a few missed workouts will reverse the process post haste; the battle is uphill and constant. Due diligence is the only way to win the day. The good news is, the battle won't be so hard to fight if we get creative with the ways that we use the forces on our side: food choices and exercise.

There is a myriad of weight loss plans, potions, pills, and promises out there. Some preach food combinations, others forbid certain foods, and even more sources promise everything the customer wants: weight loss without deprivation or strenuous exercise. The truth is, there is no magic pill to pop or wand to wave over yourself to get the results you're after. The fine print always says, "Use with enclosed diet and exercise plan." The only way we achieve a physique that includes more muscle mass and tone with less fat is to find a balance of activity and food choice that we can live with.

Of course, developing a healthy friendship with plenty of fruits, vegetables, and lean proteins is essential to replacing "inert" fatty tissue with its lean muscular counterpart. Choose the ones that you like, eat them daily, and find new ways to prepare them that will keep you interested. But what about exercise? How can we keep workouts from becoming repetitive, boring, or downright tedious? Let music be your trainer. Choose a variety of exercises to go with it. Call it circuit training, "boot camp" philosophy, muscle confusion, or exercise grab-bag if you wish. Working all of your muscle groups, each for a few minutes at a time, for five to six "blocks," will keep your workouts fun and different each time. You will look forward to exercise for a change.

First, choose five or six songs in a few different sets that you like the most. This is your "set" for the day (do these workouts every other day for best results). Invest in some hand weights, power bands, and leg weights. Find a cardiovascular exercise that you like (a treadmill is best, but you can use your neighborhood block or local school track): fast walking or running, aerobic dancing, kickboxing, or even a stationary bike works well. For your music player, MP3s or even cassette tapes in a portable player is fine. The key is to have your song queue ready, your equipment near to hand, and a half-hour to work. Research some exercises for arms, legs, and abdominal muscles. Get your plan mapped out in the way that you are comfortable.

Start your circuit workout with a light cardio warm-up for one song. Then move on to leg exercises (with weights if you like): do lifts, kicks, and circles. Alternate legs and types of moves for this song. During the next song, do some more cardio work. When the song switches again, move on to abdominal exercises. More cardio for the song following. After that song, work on arms and upper body with your weights or power bands. Finish off with a light cardio cool-down. After your half-hour of changing up targeted areas, you will have challenged all possible muscle groups.

This workout is easy to modify to your own fitness level and ability. It changes every few minutes to something new. You can choose different songs at varying speeds to keep it fun. A bonus that comes with using MP3 players is the shuffle button, which switches the songs around so you don't know which one will be next. The music itself can train you because it provides a subtle structure and intensity that you may not follow when working out in silence or to television. Best of all, you may just look forward to this workout because of its variety -- and the way it makes you feel. Using all muscle groups in stages brings fresh oxygen to your whole body. There may be no "free rides" to successful weight loss, but there are ways to make the ride much more enjoyable ... and effective!

Good Colon Maintenance Can Improve Overall Health

by Bonnie Cox

If we could look at individual organs or systems to show overall body health, a study of the colon would be a good start. The last portion of the gastrointestinal tract, the colon finishes the job that the digestive process starts: to get all of the body’s necessary nutrients from the foods we eat.  Diseases of the colon range from the mild and easily treatable to more serious – simple dietary habits can prevent most, if not all, colon ailments.  Usually, a well-maintained, healthy colon will reflect a healthy body in general. The colon absorbs water, nutrients, and electrolytes, which in turn benefit all organ systems.

The colon is a U-shaped organ that begins at the cecum, where the small and large intestines meet. At the colon’s first turn at the right lower abdomen, the appendix juts from the exterior wall. This mysterious organ, generally accepted as a vestigial (no longer vital to body function) and troublesome spectator to the digestive process, is commonly removed due to infection, inflammation, or rupture.  Just past the appendix, the colon turns due north towards the liver, then makes a right-angle turn across the top of the abdomen. Near the pancreas, the colon again makes a 90-degree turn to head due south to the rectum.  The food we eat travels this path before it leaves the body; it is important to maintain a smooth, regular timeline for the movement of waste through the ascending, transverse, and descending colon. Delays, impaction at turns, and detours can cause a buildup of toxins and negatively affect the health of other organ systems. Just as the colon absorbs water and electrolytes to balance the body's fluid levels, it can also absorb toxins and distribute them, as well.

The mischievous appendix, as previously mentioned, is a hot-spot for infection and inflammation. If waste does not move through the cecum past the appendix effectively, bacteria can collect in its pouch-like cul-de-sac and cause pain, fever, vomiting, and, in severe cases, rupture. A ruptured appendix can be life-threatening if not treated immediately by a surgeon.  Akin to the appendix, yet perhaps not as notorious, are diverticula, or small swellings or bulges in the colon wall. These are caused by pressure exerted on weak spots within the colon. The formation of these bulges is called diverticulosis. If these bulges become inflamed, it is called diverticulitis.  With diverticulosis, most patients do not show symptoms. Over time, however, infections can develop and cause abdominal pain and fever.

Another unwelcome addition to the colon wall is the polyp, or a small cluster of cells that forms on the colon lining. Polyps can be rather common, as up to 30% of middle-aged adults have them.  Most polyps are harmless, but they can become cancerous over a period of time. Poor diet, obesity, smoking, or family history of colon cancer can increase this risk.  If they are found in their early stages, polyps can be removed easily. A colonoscopy is the best way to check for polyps. The colonoscopy is also valuable for detecting diverticula or other colon problems.

Colon health can be at its best if a good dietary and exercise plan is maintained. Plenty of fiber from whole grains and fruits will keep the colon running smoothly. Bacteria in the colon feed on dietary fiber, which breaks nutrients down to be absorbed by cells in the intestinal lining. Adequate fiber will also make waste move easily through the colon walls, “cleansing” them and eliminating pressure points that cause weak spots.

Exercise is also a great way to keep the colon running smoothly.  Activities that exercise the body’s core muscles also benefit peristaltic action, or the smooth-muscle process that contracts the colon walls to move waste through.  It is estimated that regular exercise can cut colon cancer risk as much as 40%. 

Some individuals choose a “colon cleansing” regimen to flush out any impacted waste that may have gathered in the colon’s walls.  High-fiber foods, which provide 20-30 grams of fiber per day, are a mainstay. Sufficient water is also needed; a good goal is to drink 1/2 of one’s body weight in ounces of water per day (i.e. 75 ounces, or 9 cups of water for a 150-pound person). This will both provide beneficial bacterial action in the colon while flushing toxins from the body.

Good colon maintenance is not only beneficial to the whole body – it is essential for continued overall health over the years. The prevention of colon ailments, through simple dietary and exercise plans, can prevent more serious diseases. It also helps us get the most out of life!

Bone Health – When Concussion is a Good Thing

by Bonnie Cox

Our bones are the framework of our lives. Face it – without our bones, we would be little more than puddles on the ground. Our bones not only frame our bodies, they provide an essential factory for bone marrow. They are a calcium store for our bodies to tap when the mineral is needed by the muscles. They protect our vital organs from injury. They even provide a root base for our teeth.

Maintaining our bones is vital to our good health and survival. Like many other healthy habits, caring for our bones wisely has many other “tangent” benefits. Exercise is perhaps the biggest boon to bone health; cardiovascular, muscular, and digestive health are also boosted by exercise. But for bones, exercise can sway a “make or break” scenario. Astronauts in zero gravity must do resistance exercise daily to keep osteoporosis (demineralization, or weakening of bones) at bay. Why? Because bones need concussion.

Both aerobic and weight-training exercises help to improve bone health by providing concussion. Concussion produces periosteal bone activation – in other words, the microscopic compromise to bone structure will cause the bone matrix to “mineralize,” making the bones stronger. Bone minerals consist of calcium phosphate, calcium carbonate, calcium fluoride, calcium chloride, and magnesium phosphate. Intermixed with these minerals is a more flexible structure of collagen, or white, fibrous tissue. A good balance of minerals in bone will produce both strength and the correct amount of flexibility. However, upset this balance with poor diet (lack of adequate dietary minerals) and the bones become brittle, spongy, or, in the case of the disease rickets, bent or curved. Lack of minerals will leave only the collagen structure to support the body – even the muscles can pull the bones out of shape. The framework can’t stand without minerals!

It is important to get plenty of calcium and other minerals from food. If the body is lacking in calcium, it will “borrow” it from the bones. Adequate intake of calcium can prevent this. Dietary minerals, especially calcium, are readily found in a variety of foods. Dairy products, green, leafy vegetables, peas, salmon, and beans are good sources. Even an orange can provide calcium – and vitamin C, as well. Supplements also can provide calcium to the body, but should not be the sole source for the mineral. Vitamin D goes hand in hand with calcium absorption into the bones, so food or supplements that include vitamin D are a good choice. Add a good exercise program, with both aerobic and strength training, and you have a recipe for excellent bone health.

Resting Metabolic Rate: Raise it for Weight Loss Results

By Bonnie Cox

Everyone’s body “idles” at its own RPM – some of us have higher Revolutions Per Minute than others, which is why weight loss has to be customized to personal needs. Trainers who pay attention to a client’s family history, habits, medical history, and dietary habits are invaluable because they focus on the biggest factor in weight loss: metabolism. One person may burn 1,400 calories per day just to exist. Another can easily burn 2,500. It’s all in the genetic, activity, and dietary details.

Metabolism, especially our Resting Metabolic Rate (RMR), is affected by a myriad of influences. To begin with, family history and genetics can provide helpful clues to an individual’s metabolic type. Perhaps obesity and diabetes are common health factors in a person’s family tree; this does not mean that person is destined to be overweight. It simply means that steps need to be taken to boost that metabolic rate effectively. Healthy habits like proper dietary choices and an interest in active sports can combat a genetically-based slow metabolism. Of course, this individual will probably not be able to boast that “I can eat all the burgers and fries that I want … I simply never gain weight.” Though we cannot change the boilerplate value of what our genetics have provided for us, we certainly can build on that value to obtain the RMR that we want. Like a motorcycle mumbling along when sitting still, the more we turn the handle and “rev it up,” the faster our engine will run.

Revving up the metabolic engine happens at both micro- and macro-levels. People who exercise regularly tend to have more mitochondria (my-to-kond-ree-ah) in their cells. Mitochondria are the powerhouses of the cell – they convert food energy into “get up and move” energy. The more we exercise, the more mitochondria we can have on our side. Drinking a cold glass of water (preferably 6-8 of them per day) will prompt the body to warm itself from the inside out. This also burns calories. Eating fiber-rich, water-dense foods like oranges, watermelon, raw leafy vegetables, celery, carrots, apples, and pears will provide a double benefit: water to help flush the system, and fiber for digestive health. It also makes the body work just a little bit harder when processing these foods. If we eat regularly, providing a steady amount of calories every 3-4 hours, our metabolism will respond by remaining elevated. We need not only to eat to survive; eating for performance, or providing quality building blocks for our bodies, is essential.

Muscles are also metabolic energy bandits. A pound of muscle burns 6 calories per day just to exist. A pound of fat only requires 2 calories per day. Weight training will build muscle mass. It will also improve bone and cardiovascular health. High-quality protein in the diet will not only help build muscle mass, it will require more energy than simple carbohydrates for the body to digest. Also, as the body ages, it loses its muscle mass by 3-5 % per decade after age 25. Weight training will help prevent this loss.

Aerobic activity is the biggest RMR-builder of all. Not only do we burn up to 800 calories per hour with high-energy activities such as running, cross-country skiing, and fast cycling, that high-burst burn will continue beyond the exercise session. The best fat-burning, metabolism-building activity is a workout that mixes both resistance training and aerobics. Boot camps, or programs that incorporate exercises such as high-speed treadmill work with power bands or weights, are the king of metabolism boosters. Combined with eating for performance, any high-energy workout program will keep your metabolic RPM spinning at high speed, and burning fat, effectively.

The Art of the Pace

By Bonnie Cox, Copyright 2009

Attend any local race, watch coverage of running events, or listen in at sporting goods stores ... runners will commonly discuss and compare their "pace." At the heart of any length race, be it 5 kilometers, 10 kilometers, or 50 kilometers, is the pace. The pace can make or break a runner's performance. To the casual event observer, runners simply run by in a mass of pit-a-pat sounds and crowd cheers. However, each runner has a set pace -- and has worked for months to get it set just right.

So isn't running just running? The starter's pistol pops, the group of tank-top-clad people surge forward, and they appear later on, somewhat sweatier and panting, a the finish line? That is the basic theme. Start, run, finish. Take a closer look. Some runners are checking oversized watches. Some are right behind others, the determination in their eyes growing keen. All are reaping the rewards of a well-built pace.

Pace is not just about speed. It is not just about endurance. It is not just about breathing. It is all of these and more. If a regular person who does not run were to start with the group, he or she could run along just fine ... for a while. Perhaps this person will sprint to the head of the pack in a triumphant "a-ha!" and tear down the course with pardonable glee. But if this peson has not set a pace, he or she is doomed to drop back within a few minutes to a huffing, puffing walker. Can this same person run that race, stay with the pack, and finish (though maybe not win at first) successfully? Yes, if a good pace is created, maintained, and honored.

Runners create a pace through training. An olympic runner will have a fine-tuned, fast pace that will win all but a few competitions out there. A regular mortal who just likes to run, and maybe race, will have a slower pace (8-minute miles as opposed to an olympian's 5-minute miles), but the mechanics are similar. A pace is created through regular, consistent running, synchronized breathing, and conditioning. An established pace, once set, can be accelerated over time. But it takes a lot of work for most people.

Consistency: runners who would like to race need to run consistently. Training schedules vary from person to person, but the overall idea is the same: be consistent. The distance or terrain or slope may change, but the consistency must be maintained. If a runner chooses a 5-day-per-week schedule, he or she can run, walk/jog, or do sprints at will, as long as those 5 days are conisistent. The remaining two days can be used for complete rest, or just walk days. It varies, as mentioned before, by individual preference and athletic ability/health concerns.

Synchronized breathing: It is easy to tell the fitness level of any runner simply by listening to how that runner breathes. Fast, gasping breaths within the first mile will usually mean a lower level of fitness, while rhythmic, easy, timed breaths (or inaudible breathing) will lean more towards a higher level of fitness. The key with breathing is to give your body the oxygen it needs, at a steady intake, without overdoing it. The oxygen level will directly correlate with the pace. If the runner is trained for six miles at 2/2 breathing, then he or she can expect to do well at that set pace. What does that mean? 2/2 breathing is two breaths in for two strides, then two breaths out for two strides. Some runners can "waltz" breathe (1-2-3, 1-2-3) with 3/3. Or even three breaths in and two breaths out. Like consistency needs, breathing will vary from runner to runner. The pace will set itself around this pattern. If a runner can run 8-minute miles at 3/2 breathing, that is the pace. Perhaps this runner wants to move up to 7-minute miles. Adjust consistency to more running days than walking, step up breathing to 2/2, perhaps, and voila, a slightly faster pace. A runner will only be able to run well according to what his or her fitness pace allows. Sprint out of it during the fourth mile of a 10K, and yes, a runner may still finish, but the cardiopulmonary and muscular systems will have a much harder time.

Conditioning: Fitness improves with improved conditioning. As does pace. Start with a good, consistent program, get a good, consistent breathing pattern, and then condition to up the ante. Sprints, hills, difficult terrain (sand), and wind are all good "mix things up" conditioners. Please note, however, that these tools can be harder on the ligaments and joints than simple, even-paced work. Sprints and hills can increase the chance of shin splints or sore knees. Sandy, difficult terrain can be hard on the knees and ankles. Be careful when adding them to the program. A consistent, well-based running program will prepare the body for conditioning -- add hills slowly and easily. Walk down them if necessary.

Racing tip: everyone has a set pace, as we've mentioned before. When a field of runners jumps at the gun and spreads out down the course, the faster people of course take the lead, with pace speeds fanning out accordingly. A runner can choose to "pace" with another runner that is traveling at relatively the same speed. If your pace is slightly faster than this other person, go ahead and pass. Your pace is your pace. Stay true to it. If another runner is just slightly faster, yet you can pace with them for a while, fine. But don't break pace to match theirs, as you will tire faster and have a much more difficult time. Keep conditioning, though. Perhaps in a while, that faster pace will be yours, and you can finish with shorter and shorter times. Check the posted times after the race finishes. Some will have name, age group, and, to the far right, pace. The more you train, the smaller that number, your pace time, will become.

This article is for information purposes only. It is not intended to diagnose, treat, or cure any disease. Consult your physician for more information about running and training programs, or if you plan to start any exercise program.