own pace http://www.artwoo.com Returned search results for own pace Copyright 2008 Mon, 01 Dec 2008 17:10:40 +0000 http://www.artwoo.com/rss/own+pace The Perfect Marathon Pacing Formula http://www.artwoo.com/article/the-perfect-marathon-pacing-formula http://www.artwoo.com/article/the-perfect-marathon-pacing-formula#comments Thu, 14 Jun 2007 18:24:53 +0000 heart rate monitoraverage heart rateheart rate increasesmarathon pacemarathon training programhalf marathonmarathons http://www.artwoo.com/article/the-perfect-marathon-pacing-formula marathons and finding the perfect pace has always been a problem. I believe that I have a formula for marathon pacing that works. I will explain how to calculate your pace using a .

The major problem running marathons for me has always been starting out either too fast or too slow. When I start out too fast, by mile 18 I am in serious trouble. With eight miles to go and my body in bad shape things get real ugly. When I start too slow by mile thirteen my legs will usually not respond to the faster paced. I believe this happens because as the legs become tired your stride length and turnover will not increase to a faster pace.

To determine your run a at your best effort during the first week of your . Wear a heart rate monitor during the half marathon and record your of the entire race. By subtracting 5 beats from this number you will know your marathon pace heart rate.

Example: average heart rate of 150bpm =96 5bpm = marathon pace heart rate of 145bpm

Training at this heart rate once a week during your marathon buildup you will learn to run at marathon pace and the correct effort. Start your marathon pace runs at 5 miles and build up to 15 or 20 miles in length. Your long runs can be used as marathon pace runs as well. Every other week running a long run and adding marathon pace to the second half will improve you fitness tremendously. Once a month use one of your long runs exclusively as a marathon pace run. After a longer marathon pace run over 15 miles use the next week to recover.

At the midpoint of your marathon training run another half marathon and record your average heart rate. Doing this will allow you to monitor any changes in your average heart rate. If your average or stays the same you will know that your training is going well. If your average heart rate goes down, you will have an indication of over training.

As your marathon race date approaches run a half marathon at your best effort three weeks before race day. Use a heart rate monitor during the race to record the average heart rate of the entire race. After the race is over save this number for future reference. Take the average heart rate of your half marathon and subtract five beats from it. This number will be the maximum heart rate for running you're upcoming marathon. author of Run2Fast http://www.run2fast.com ]]> Workouts For Your Treadmill http://www.artwoo.com/article/workouts-for-your-treadmill http://www.artwoo.com/article/workouts-for-your-treadmill#comments Sat, 08 Nov 2008 04:15:18 +0000 treadmill workoutlight workoutmedium paceankle weightswalking paceminor musclemany different types http://www.artwoo.com/article/workouts-for-your-treadmill many different types of workouts that you can take part in while using your treadmill. There are all kinds to choose from, such as s that are similar to warm up routines but are quite a bit longer, mainly to build your endurance and get you used to the idea of working out. In fact, a light workout is considered to be your best foot to start out on if you are a beginner. A light workout involves a , like speed , and usually no incline, you continue this workout for over an hour to make it worth your while. After a week or two your body will get very used to the light workout so that forces you to upgrade. As a precaution you then start with a warm up which involves stretching and a short, ten to twenty minute version of the light workout.

The second type of workout you can do on your treadmill once you and your body are familiar with exercising in general is a medium workout. This workout involves starting at a medium pace and working up to a faster pace day by day. You will begin to see your body getting used to the medium pace that you start out on. Once you see that you are getting used to it you must continue the medium paced workout for a few days and then move on to a fast paced workout. Start out by medium running and then increase your workout to full throttle running. Just remember that the point of working out on a treadmill and being successful at it is to keep a continual pace. Try not to over exert yourself by running at top speed because you will not be able to continue such a pace for very long, or at least not until you are a very advanced user.

After you are successful at training yourself at getting used to a fast paced you can begin to make your workouts a lot more fun. You can add the use of hand and to help with building. There are other types of workouts that you can do that are called phasing workouts. Phasing workouts are interesting because it involves phasing in and out of fast and slow paced workout speeds. A popular phasing working is called 10-4. In the 10-4 phase workout you work out for forty minutes total, in sections of 10 minutes each. On the first 10 minute phase you run at a medium pace for the whole 10 minutes. Then you phase out of the medium pace and increase to a full speed pace for another 10 minutes. Then you repeat the first phase as well as the second phase, thus giving you a proper 10-4 workout. Just remember to always do a warm up session before any type of workout and you will be less likely to get an injury.Dave Ashton is a fitness enthusiast and personal trainer. You can find the best treadmill to buy on his website at http://www.motorisedtreadmill.org.uk/ - You can also find offers on any york treadmill there.]]> How To Correctly Run A Speed Workout http://www.artwoo.com/article/how-to-correctly-run-a-speed-workout http://www.artwoo.com/article/how-to-correctly-run-a-speed-workout#comments Tue, 19 Jun 2007 02:59:56 +0000 proper pacerace pacespeed workrepeatsmental toughnessvo2 maxstrenuous activity http://www.artwoo.com/article/how-to-correctly-run-a-speed-workout speed work session can be tricky business. There are so many variables to play with. The length of a repeat, the rest interval, number of reps, warm up, and cool down. With so many things to think about, what is the correct way to do speed work?

To begin a speed work session always warm up. Running at least one mile loosens the legs and allows blood to circulate and prepare for more . is also important. Begin jogging and as your second wind appears start to run faster. Finish your warm up with a light sweat.

After warming up take a few minutes to gently stretch, the legs, shoulders and arms. Run a couple of strides to further loosen the legs.

Improper pace is a major cause of poor workouts. Running the first lap of a repetition too fast can ruin a planned workout. To get a good indication of the proper pace, run a 5k race. Then divide your race time by 3.1 to find your average pace.

Example: race time / 3.1 = pace per mile.

When the average pace is known subtract 5 to 10 seconds per mile. This establishes your speed work out pace.

Example: =96 5 to 10 seconds = speed work out pace.

By dividing this number by 4 will give you the pace per lap.

Example: 6:00 pace / 4 = 1:30

The length of your are also important. Repeats of at least 800 meters will work best. Spending longer periods at your will increase your workout effectiveness. Repeats up to 1200 meters work best for increasing your strength and .

Rest intervals are also important. Jogging the rest intervals and not walking will make the workout more effective. Jog at a slow enough pace to recover enough to run the next repeat at proper pace. For 800 meter repeats jog for 2 minutes, 1200 meter repeats jog for a period of three minutes.

The number of repeats is also important workout consideration. When beginning a season of speed work always begin with 1 or 2 reps. as your fitness improves build up to 8 reps of 800 meters or 5x 1200 meter repeats.

Following your workout jog another mile or so to cool down. The cooling down period allows the blood to flush out the waste products that accumulate in the muscles during periods of intense running. Another benefit of the cool down is the reduced muscle soreness the next day.

A final suggestion to consider is rotating your speed work out weeks. Running speed work outs for two weeks in a row. The third week skip your normal track workout and race on the weekend. Following a schedule such as this prevents burnout and allows the body and mind time to recover.

Running a race every three weeks allows time for the body to adapt and become stronger. Also running a race will allow you to determine your new workout pace. And identify over training if your race times seem to drop dramatically. Author of Run2Fast - http://www.run2fast.com ]]> Tempting Tempo Training http://www.artwoo.com/article/tempting-tempo-training http://www.artwoo.com/article/tempting-tempo-training#comments Mon, 30 Apr 2007 03:29:53 +0000 lactate threshold trainingmaximum heart rateheart rate monitorsaverage heart rateltrunning a 5kendurance athlete http://www.artwoo.com/article/tempting-tempo-training
more commonly referred to as Lactate Threshold is an often misunderstood term. A greater understanding of Lactate Threshold will offer great benefits to s. In the following article I will explain in simple terminology Lactate Threshold. How a runner can determine Lactate Threshold pace. And ways to better optimize your .

The term Lactate Threshold or for short is the exercise intensity at which lactate starts to accumulate in the blood stream. This happens when it is produced faster than it can be removed. When exercising below the AT intensity any lactate produced by the muscles is removed by the body without it building up Lactate Threshold can be increased greatly with training.

A commonly held belief is that Lactate Threshold is exactly 85% of an endurance athlete's . Lactate Threshold is actually a moving range. Depending on the fitness of an athlete this range will move up and down from 80-95% of maximum heart rate.

Determining your Lactate Threshold pace is crucial to gain its benefits. After a period of endurance running, referred to as base building. Begin to add runs that last approximately 20 minutes in length. LT pace will be at just below the pace when your leg muscles start to feel heavy. Another way to determine LT pace is by perceived effort. The perceived effort is just below the onset of a burning sensation in the leg muscles or lungs.

Runners can use to determine their LT pace. race and taking the minus 5 beats a very accurate Lactate Threshold effort can be determined.

For example a runner finishes a 5k race and checks the average heart rate for the race. An average heart rate of 157 is given. Subtracting 5 beats from this number will show an LT heart rate of 152.



When running tempo runs do not strain to run at the LT heart rate. The LT heart rate is the maximum heart rate to be achieved when running at tempo pace. Instead gradually increase the effort, until your perceived effort starts to feel uncomfortable. Starting out at too hard an effort will shorten the length of the tempo run.

A good rule of thumb to follow is to begin easily and as the body warms up increase the pace until the desired heart rate is obtained. Decrease pace when the upper limit of heart rate for tempo run is reached. Continue pace for 20 minutes.

As fitness improves lengthen time of your tempo run. Retest every 4 weeks to determine if threshold has risen. Your improvement will level off. This is normal; each person has their maximum level of improvement. Curt Shryack is the author of Fatigue Nutrition and Endurance Exercise. http://www.fatiguenutrition.com ]]> The Final Three Weeks http://www.artwoo.com/article/the-final-three-weeks http://www.artwoo.com/article/the-final-three-weeks#comments Sun, 09 Sep 2007 01:20:02 +0000 maximum heart ratemarathon pacetempojust remember thatmileage30 minuteshalf marathon http://www.artwoo.com/article/the-final-three-weeks
Begin by running your longest run of 22 miles three weeks before race day. Studies have shown that three weeks is the perfect amount of time for the body to adapt to this last run and still be rested enough to perform at its best on race day.

This week will be your highest total of your taper. Next week reduce your mileage by 20% and by 40% the week of the marathon.

Two weeks before the marathon practice your for 2hours or 15 miles whichever occurs first. Remember that marathon pace is 80-85% of your . If you can control your pace a race can work well. if you cannot control the pace during the half marathon don't do it.

Run a two week rotation of runs. The first tempo run should be approximately 60 minutes total. Warm up for 1 to 2 miles and maintain tempo pace for and cool down for one mile. Remember that tempo pace is 85-90% of your maximum heart rate. The second week run a shorter tempo run. Warm up for 1 mile run tempo pace for 20 minutes and cool down for 1 mile.

Race week run 7-10 miles on Sunday, rest Monday, run easy for 40 minutes of Tuesday, rest Wednesday, run easy for 30 minutes on Thursday, run easy for 20-30 minutes on Friday, rest on Saturday, race on Sunday.

During the week before the race you may start feeling nervous and notice every ache and pain in your body, this is normal. As the body prepares for the big day the mind begins to look for things that are wrong. Just keep telling yourself that everything is going to be just fine.

Another thing that often happens during the week before the race your body will start to feel sluggish. This is normal, reduced mileage causes the sluggish feeling. The body gets used to a routine of activity and reducing this often causes the sluggish feeling. To remedy the sluggish feeling try running a few short strides after your shorter runs. Remember not to sprint the strides. The strides are meant to get the pulse rate up and blood flowing through the body.

Following this taper before the marathon will leave you well rested and ready to perform at your best on race day. http://www.marathon-breakthrough.com ]]> How To Properly Begin A Jogging Routine http://www.artwoo.com/article/how-to-properly-begin-a-jogging-routine http://www.artwoo.com/article/how-to-properly-begin-a-jogging-routine#comments Tue, 16 May 2006 09:32:09 +0000 heart rate monitormaximal heart ratemistake peoplejoggingjogpacelungs http://www.artwoo.com/article/how-to-properly-begin-a-jogging-routine jogging" rel="tag">Jogging is not only one of the best ways to burn fat and lose weight; it also makes your heart and stronger. You can jog almost anywhere and just about any time you want, making it very convenient to do. This is why there are so many people who do it.

The trouble that most people have in the beginning is not knowing how to get started properly and they usually end up doing it wrong. This has prompted scores of people to quit doing it before it has had enough time to do them any good.

Let's take a look at some things that may make it a little easier to get started on a jogging routine without running yourself into the ground.

The first and probably the most common make when starting a jogging routine is that they start out too fast. They go out and themselves much to fast and end up huffing and puffing out of breath after 5 or 10 minutes. This is an instant recipe for failure and many people quit within a few days.

Some people who are a little more resilient may keep going for a while thinking that if they just stay with it long enough, it will start to get easier. Usually what happens is it gets harder because even though they might be getting in better condition, they continue to push harder along the way so it seems that there is no progress.

When you are about to set out on a jogging routine, the best thing you can do is buy a before you ever jog your first step. With one of these, you can set up a pace that is comfortable for you and you can keep within that level throughout your jog. This means that you will not have to "guess" about the pace and you will not have to feel like your lungs are on fire when you are finished.

The key here is to always jog between 50% and 70% of your . This is easy to do with a heart rate monitor because you can keep a close check on your heart rate as you go. You can speed your pace up if it goes a little low, and slow down if it goes a little high. You can even slow to a walking pace if your heart rate goes too high, and resume a jogging pace once it goes below 50%.

The way for you to know where your heart rate should be to be between 50% and 70% is by using this formula:

Subtract your age from 220. This will be your maximal heart rate. Now, simply multiply this by .50 and .70 and that will give you your targeted heart zone. Below is an example of this formula.

Say you are age 40

220 minus 40 equals 180

180 times .50 equals 90

180 times .70 equals 126

By looking at this example, you can see that if you are 40 years old, you would keep your heart rate between 90 and 126 while doing your jog.

The fact is, you do not need to go fast to get benefits from jogging, it is how long you are moving that counts. It is more beneficial to cover a mile in say, 15 minutes than to cover it in 7 minutes and then be exhausted.

If you stay within the limits of your heart rate capabilities, you will begin to add more time and miles to your jog as you go and jogging will become something you look forward to instead of something you dread doing. Jim O'Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle. Sign up now for his free 7 part mini e-course at: http://www.mrgymfitness.com/minicourse.php ]]> Learning How To Pace Yourself With Work: Home Business http://www.artwoo.com/article/learning-how-to-pace-yourself-with-work-home-business http://www.artwoo.com/article/learning-how-to-pace-yourself-with-work-home-business#comments Tue, 08 May 2007 02:19:56 +0000 running errandshome business workpacemost important thingsworking from homethings to considerclear solution http://www.artwoo.com/article/learning-how-to-pace-yourself-with-work-home-business Things To Consider About Learning How To Yourself with Your

When you work from home it is very easy to work your tail off, literally. You might find that since you are , there is simply no set time where your work is finished. You might feel as though since you are at home, the project that you weren't able to complete during the day. It might be very tempting to continue working long into the night, because you simply don't have to come home from work, you are already there.

On the other hand, it might be very tempting to not work very much during certain days. You might feel as though since you are working from home, you can go ahead and take whatever breaks you feel like taking, and if you don't want to work in the morning or work all day long, you don't have to.

Either way, you are going to run into some problems. First of all, you are going to find that if you work all of the time you are taking away from your home and from your family. You might also find that if you fail to work when you are supposed to, you aren't going to meet deadlines, and our business is going to suffer.

No matter which of these problems you have, there is one , and that is to pace yourself. You need to take direction from yourself, but you also need to actually set goals and expectations for yourself, even if you are the only employee.

There are several good ways to do this. The first thing that you can do is set a timetable for when you are going to work and when you aren't. Set actual office hours, and stick to them, even if it is only a few hours a day. You can make this easier by also scheduling yourself time to do other things. Leave one afternoon free for , and another one free for cleaning your house. If you schedule yourself completely, you'll find that you can more easily stick to your schedule. Remember that the you can do in order to pace yourself include writing down when assignments and projects are due, and then making a chart of work days to allow yourself plenty of time to complete them. This is the most important thing, because if you allow yourself plenty of time to complete everything, you'll find that you are much more able to actually get the work done that is allotted to you, and your home business is going to be even more of a success. The most important key to pacing yourself is having good time management skills, and being able to implement them in a home business setting.

Copyright =A9 Robert Samples http://www.AddCats.com To find the best home based business ideas and opportunities so you can work at home visit: http://www.AddCats.com ]]> High Intensity Interval Training For More Effective Workouts http://www.artwoo.com/article/high-intensity-interval-training-for-more-effective-workouts http://www.artwoo.com/article/high-intensity-interval-training-for-more-effective-workouts#comments Mon, 06 Oct 2008 07:43:41 +0000 high intensity interval trainingsprint pacehiit workoutscardio workoutsintensity levelscalorie burnersmoderate pace http://www.artwoo.com/article/high-intensity-interval-training-for-more-effective-workouts cardio workouts to burn calories. These types of exercises usually involve getting on a machine, like a treadmill or an exercise bike, and running or pedaling at a fast, steady pace for 30 minutes or more. However, these exercises use up a lot of time, and they can be quite hard on your joints, plus the tendency to become and repetitive and boring. A more effective type of calorie-burning workout is the high-intensity interval training (HIIT) workout. It takes up less time, provides variety for workouts, and is a more effective calorie-burners.

Basic Premise of Interval Training

Essentially, HIIT exercises are exercises that vary in pace from a moderately relaxed speed to a very fast pace that requires near-maximal effort. The exercises alternate between 2 to 3 levels of intensity done in short durations. The alternating periods allow your body to perform at higher which usually cannot be sustained for prolonged periods of time.

Example of HIIT

An example of an interval training exercise would be to alternate your jogging pace and on a treadmill or track. After a 5-minute warm-up period, you will then jog at a for 1 minute followed by a sprint run for 20 seconds. This is considered one interval. You will then repeat this alternating jog-sprint interval 6 to 10 times. After 10 intervals, you can then do a cool-down jog for 5 minutes. The total length of this exercise, including warm-up and cool-down, is approximately 16 to 22 minutes.

You can do interval training with any exercise machine, like the exercise bike or the rowing machine.

Feel the Burn

The main advantages of is that you will burn more calories in less time than you would by exercising at a steady pace for 30 minutes or more. The intervals where you exert near-maximal effort pushes your body's metabolism to a higher gear, thus burning more fat than if you were moving at a steady pace. The relatively longer slow intervals allow your body to recover and prepare for the next high-interval set.

More Efficient Combined Training

The shorter time it requires to do these exercises also means you can fit in HIIT after your weight-training exercises. This will boost your metabolism quickly, without your body lapsing into the post-weights anabolic phase it would if you do cardio. This means that your body will correctly be repairing muscle after both sets of exercises are done. If your body were to lapse into its anabolic phase while you were doing traditional cardio exercises after your weight training, your muscular growth will be impaired.

High-intensity interval training is a more efficient way to lose more weight through calorie-burning. Ask your trainer to help you program HIIT into your training program. Remember, though, that you need to always consult your doctor before starting any exercise program.Copyright (c) Althea Marie Tan - The Content Annex is a content development company that offers comprehensive writing solutions for busy entrepreneurs. Visit http://www.thecontentannex.com for more information.]]> Check Your Heart Rate During Exercise http://www.artwoo.com/article/check-your-heart-rate-during-exercise http://www.artwoo.com/article/check-your-heart-rate-during-exercise#comments Mon, 11 Jun 2007 21:25:00 +0000 maximum heart rateheart rate monitorcheck your hearttake your heartexercise sessioncardiovascular exercisecartoid artery http://www.artwoo.com/article/check-your-heart-rate-during-exercise take your heart rate during the exercise, within the first 5 minutes of your cardiovascular and again just before the cool-down. There are two ways in which you can rate during exercise. The most accurate one is to purchase a heart-rate monitor that you strap around your chest. It will give you feedback on a digital watch that tells you exactly what your heart rate is at a specific time in the exercise session. The new manner to receive your eye pace is by palpating (feeling) either the carotid artery, the earthly artery, or the radial artery. The easiest place is either the cartoid or the radial artery. The may be felt by lightly placing your indicator finger on your neck, between the center of your leash ivory and jaw cable. Palpating the radial artery is done by placing your indicator and intermediate finger on the underside and thumb-side of your wrist.

To work your heart and lungs most efficiently and to burn fat you need to work at between 65% and 85% of your . (MHR) this range is known as you optimum training zone. To calculate your maximum heart rate, subtract your age from 220. So if you are 40, your MHR is 180 beats per minute. Your optimum training zone is therefore between 65%x180 ie 117 and 85%x180 ie 153 . So when exercising you should try to keep heart rate in this range.

If you train above this scope, you start to exert anaerobically and your system won't be capable to suffer this for long. The better manner to supervise your eye pace is to don an eye pace monitor. These easy devices change in cost, and some are really cheap. http://www.heart-exercise.com ]]> Combination Workouts http://www.artwoo.com/article/combination-workouts http://www.artwoo.com/article/combination-workouts#comments Mon, 16 Jul 2007 22:15:00 +0000 workoutlactate thresholdtempopacerunnersadapteds hill http://www.artwoo.com/article/combination-workouts workout with d running into one workout. Using this method can save time and add a little spice to your weekly workouts.

I have been training for an October marathon since the middles of May. For the past week I have been trying to think of away to make this work out a little harder and more effective.

I came across this idea while I was doing today' workout. I have been doing the same hill workout for the past 4 or 5 weeks. This morning I was feeling good and I wanted to make things a little more challenging. I got the idea to add a tempo run to the end of my normal hill workout.

My usual hill workout has been a warm up of 1.5 miles. After the warm up run over to the hills begin to run the series of 12 hills. After the hill workout is finished I will cool down by running back to the start. The total workout is 7 miles.

This morning I warmed up and ran the hills as usual. After finishing the hills instead of cooling down I ran for 20 minutes at tempo pace. This made the total workout about 10 miles.

I must admit this workout is a lot tougher. I plan to rotate a ten mile tempo pace run with my new combination workout. My theory is that I will be able to keep the leg strength that I have gained and also improve my with this type of training too.

I have this workout to my marathon training. This workout could also be adapted to different race distances. training for a half marathon would have a great workout for finishing the race strong. By cutting the hill workout in half and still running the tempo pace portion runners could use this for 5 and 10k training. Ultimate Training, Run2Fast, Fatigue Nutrition and Endurance Exercise http://www.everything-running.com ]]> Walking For Weight Loss http://www.artwoo.com/article/walking-for-weight-loss http://www.artwoo.com/article/walking-for-weight-loss#comments Sun, 16 Sep 2007 00:24:59 +0000 weight losswalking exercisebrisk pacerunning shoesaimwear clothesspeed walking http://www.artwoo.com/article/walking-for-weight-loss weight loss is one of the best activities that they can participate in.

While you will find walking for weight loss a pleasurable activity to get the most from this exercise form you need to consider some extra ways of working your body muscles. The first step to getting into shape with walking for weight loss is to that will allow you to move freely. These clothes should also let your body breath as you may find that you are beginning to sweat.

You should also invest in having a good pair of that fit comfortably. These shoes should provide your feet with some support as you will be moving in these quite a lot. Having attired yourself in a way that will be comfortable for exercising, decide on the length =96 amount - of your .

For the beginning part of your walking for weight loss, you should for walking about a mile or two at a . This pace is one that should allow you to talk comfortably with another person. You can make sure that you gain even more calorie burning movements when you swing your arms in tandem to your walking strides.

This type of walking for weight loss should continue until you are able to feel that your heartbeat is at peace with the exercise. Once the momentum has been achieved you can start your walking for weight loss at a faster pace. This fast pace may resemble the athletes that you see in athletic competitions.

Besides speed walking you can make your walking for weight loss even more interesting by trying the walking for weight loss on different terrains. You can make your exercising into an adventure. With these different terrains you will need to exert more energy into the walking for weight loss.

As you see walking for weight loss can provide you with the means of reducing your weight. The only thing that you need to do in order for this exercise form to be successful is determined. With the will power to succeed you will find that walking for weight loss is one of the more pleasurable exercises that you can indulge in. Sheila Furley has written on a number of subjects throughout her career, now she plans to release some of her articles on the internet, starting with her not so favourite subject 'weight loss', please visit at http://www.here-you-go.com/weightlossbusywomen, nothing to sell, just information . . . ]]> Heart Rate Monitors And Race Strategies http://www.artwoo.com/article/heart-rate-monitors-and-race-strategies http://www.artwoo.com/article/heart-rate-monitors-and-race-strategies#comments Sat, 23 Jun 2007 03:30:03 +0000 maximum heart rateheart rate monitorsheart rate monitorheart ratesmy heartsprintpick up the pace http://www.artwoo.com/article/heart-rate-monitors-and-race-strategies heart rate monitor. Learning to run at correct efforts is very important for workout recovery and fast race times.

One disadvantage of a heart rate monitor is trying to get to the desired heart rate too fast. Learning to use perceived effort in addition to the heart rate monitor will improve you times quite a bit.

I have learned through trial and error what to use for each race distance. A good rule of thumb is to learn what the corresponding pace feels like and then find out the heart rate associated with this pace.

I try to start each race on the lower range of my desired heart rate and then as I reach mid point in the race I will to the higher end of rate range. I save my all out effort for the last mile of a race.

Heart Rate Ranges for Selected Race Distances

5k Races 90% of for the 1st mile 95% of maximum heart rate for the 2nd mile 95-98% of maximum heart rate for 3rd mile 100% effort for to finish

10k Races 85% of maximum heart rate for the 1st mile 85-90% of maximum heart rate for 2nd-4th mile 90-95% of maximum heart rate for 5th mile 95-98% of maximum heart rate for 6th mile 100% sprint to finish

=BD Marathons 80% of maximum heart rate for 1st mile 80-85% of maximum heart rate for 2nd-6th mile 85-90% of maximum heart rate for 7th-10th mile 90-95% of maximum heart rate for 11-13th mile 95-100% sprint to finish

Marathons 75-80% of maximum heart rate 1st =96 13th mile 80-85% of maximum heart rate 14th-20th mile 85-90% of maximum heart rate 21st-25th mile 90-95% or above for 26th mile 95% or above to the finish (anything above 90% will cause extreme pain)

A common mistake when using is the belief that you must give 100% effort right from the beginning of a workout or race. Learning to use a heart rate monitor and effort based training will actually cause you to train more effectively and race faster. Author of Run2Fast - http://run2fast.com ]]> Grip, Footwork, And Strokes In Tennis. http://www.artwoo.com/article/grip-footwork-and-strokes-in-tennis http://www.artwoo.com/article/grip-footwork-and-strokes-in-tennis#comments Wed, 06 Jun 2007 20:19:59 +0000 tennis strokesstrokeforehand gripforehand drivepacenatural gripbackhand http://www.artwoo.com/article/grip-footwork-and-strokes-in-tennis strokes, and out of it all strokes should grow. In explaining the various forms of stroke and footwork I am writing as a right-hand player. Left-handers should simply reverse the feet.

Racquet grip is a very essential part of stroke, because a faulty grip will ruin the finest serving. It is a for a top . It is inherently weak for the , as the only natural shot is a chop stroke.

To acquire the , hold the racquet with the edge of the frame towards the ground and the face perpendicular, the handle towards the body, and "shake hands" with it, just as if you were greeting a friend. The handle settled comfortably and naturally into the hand, the line of the arm, hand, and racquet are one. The swing brings the racquet head on a line with the arm, and the whole racquet is merely an extension of it http://www.promotion9.com

The backhand grip is a quarter circle turn of hand on the handle, bringing the hand on top of the handle and the knuckles directly up. The shot travels ACROSS the wrist.

This is the best basis for a grip. I do not advocate learning this grip exactly, but model your natural grip as closely as possible on these lines without sacrificing your own comfort or individuality.

Having once settled the racquet in the hand, the next question is the position of the body and the order of developing strokes.

All , should be made with the body' at right angles to the net, with the shoulders lined up parallel to the line of flight of the ball. The weight should always travel forward. It should pass from the back foot to the front foot at the moment of striking the ball. Never allow the weight to be going away from the stroke. It is weight that determines the "" of a stroke; swing that, decides the "speed."

Let me explain the definitions of "speed" and "pace." "Speed" is the actual rate with which a ball travels through the air. "Pace" is the momentum with which it comes off the ground. Pace is weight. It is the "sting" the ball carries when it comes off the ground, giving the inexperienced or unsuspecting player a shock of force which the stroke in no way showed.

A great many players have both "speed" and "pace." Some shots may carry both.

The order of learning strokes should be:

1. The Drive. Fore and backhand. This is the foundation of all tennis, for you cannot build up a net attack unless you have the ground stroke to open the way. Nor can you meet a net attack successfully unless you can drive, as that is the only successful passing shot.

2. The Service.

3. The Volley and Overhead Smash.

4. The Chop or Half Volley and other incidental and ornamental strokes. http://www.promotion5.com ]]> How To Putt A Golf Ball -- Surely It Not This Easy For Beginners http://www.artwoo.com/article/how-to-putt-a-golf-ball-surely-it-not-this-easy-for-beginners http://www.artwoo.com/article/how-to-putt-a-golf-ball-surely-it-not-this-easy-for-beginners#comments Wed, 03 Sep 2008 15:15:18 +0000 padraig harringtonhow to putt a golf ballplaying partnersputtspretencehole in onedriving range http://www.artwoo.com/article/how-to-putt-a-golf-ball-surely-it-not-this-easy-for-beginners hole in one shot. You do not know .

They don't teach you putting in a . The putting practice areas are never the same surface as the greens on the course. So you are faced with this great opportunity to win a hole in your golf match and yet you do not have a strategy for giving it your best shot. Now I am not guaranteeing that these tips will make you the next but for beginners they will help you learn how to putt a golf ball.

Putting Tip 1. Aim straight at the hole

For 95% of your shots you should be aiming straight at the hole. As a beginner you will not have all the skills and experience to read the greens so why all the . I outrage my on the golf course by simply looking at my putting shot from a standing position and getting a general view of it. I am more likely to be thinking about the pace of the ball and whether it is downhill or uphill rather than any sideways slopes. If it is blindingly obvious that you are putting across a sideways slope then make an adjustment -- this is for the 5% of shots. But for most of them go straight for the hole.

Putting Tip 2. -- Imagine the hole is a metre wide.

To get the pace right you should be trying to get your first putt to within a metre of the hole. By imagining such a large area as your target you will reduce your 3 and make a lot of them 2 putts. Most golfers would reckon they could get the ball into a 2 metre wide hole. So do that.

Putting Tip 3. -- See the ball into the hole

Before I strike the ball I imagine its route of travel across the putting surface into the hole. I consider the pace that I will need to strike the golf ball in particular.

Putting Tip 4. -- Hold your breath

So you know where you are aiming and you know how hard you are going to hit the golf ball. When you are about to hit the golf ball, hold your breath -- or at least do not breathe deeply. I address the ball and do 2 practice shots. Then I line up my real shot aiming for the hole and assess how I can get it into a 2 metres wide hole. Then I take a conscious breath in and out, wait 2 or 3 seconds and strike the ball. My focus is completely on striking the ball cleanly and at the correct pace. Because I am not breathing (so to speak) or moving in any other way my bodies focus is on the putt completely.

Count up your putting strikes next round and then practice these tips. See if you can reduce your putts by 9 in the next 3 monthsRemember you are only as good as your personal golf swing. Use these golf tips to make your game better and much more enjoyable http://www.your-golf-tips.com]]> Get In Shape For Summer! http://www.artwoo.com/article/get-in-shape-for-summer http://www.artwoo.com/article/get-in-shape-for-summer#comments Sat, 16 Aug 2008 20:57:23 +0000 treadmill workoutstomach exercisesvisible markerbrisk pacefantasy sportsslow pacesports tips http://www.artwoo.com/article/get-in-shape-for-summer brisk pace and increase your time as soon as you physically can. Do some light like bridges and crunches. Do these 3 days a week and you will see a change in your body.

If you prefer a , set the pace to whatever pace you keep a normal breathing pattern. After a 5 minute warm-up, drop the speed 25% and increase the incline to its max. Try to do this for one minute. After a minute, bring incline back to one and increase speed back to where you started for two minutes. Repeat this cycle (2minutes flat, 1 minute fully inclined) for twenty minutes. Then drop the speed to slow and do a two minute cool down.

Be sure you sign up for our free monthly newsletter that comes with weightlifting and cardio routines, recipes, mental wellness, tips and more.

You have a few different goals here:

1. To be able to do the above workout for 40 minutes.

2. Once you've accomplished this goal, start increasing the amount of speed.

3. Now start increasing the amount of time in incline. Try to get up to doing 2 minutes each. After that, increase incline time over flat time.

As you can see there are many ways you can change up this exercise. To me, that's the ticket on any exercise. Never become complacent or bored, otherwise you're more likely to quit. Once you can do the above, start jogging at a and work up to 3 miles.

If your already in shape and need more of a challenge, here's some good sprint exercises.

Sprints -- should be run at 90% of your fastest speed.

Set up 5 cones (or anything you have as a ) 90 feet apart (don't get technical with this, just walk 30 paces which is roughly 3 feet per pace). Beginning at your 1st cone (doesn't matter which end, the first cone is always your starting point), sprint to the 2nd. Now walk to until you reach the last cone. Sprint to the second cone. Walk to the last cone. Sprint to the 3rd cone. Walk to the last cone. Sprint all four cones. Walk to the first cone turnaround and go back to the start line. Repeat exercise. Once if combining, 4 times if doing solo.

Sprint for 30 seconds. Now walk 90 seconds to 2 minutes. That's one rep, start by doing 5, work your way up to 8.

To your health and mental wellness,
Rob Denny
Certified Boxing Fitness Trainer/former United States Marine
Founder/Author
Got2manUp.comI am the author of http://got2manup.com. I am a Certified Boxing Fitness Trainer as well as a former United States Marine. I am extremely passionate about working out and helping people achieve their fitness goals. I love to play tennis, exercise, go to Charger and Padre games as well as a nice day at the beach with friends. I am a licensed real estate agent which I am extremely passionate about.]]> Exploring Amelia Island, Florida http://www.artwoo.com/article/exploring-amelia-island-florida http://www.artwoo.com/article/exploring-amelia-island-florida#comments Mon, 06 Nov 2006 20:27:09 +0000 amelia island floridaamelia island plantationbeachespacethird zonetrafficsouthern direction http://www.artwoo.com/article/exploring-amelia-island-florida beaches and surrounded with crystal blue waters. Well that is not the case with this particular island. Amelia Island, Florida is a small quaint little place, being only approximately 18.2 square miles of s that is widely noted for the slower pace of life there. Most find this the perfect place to live as you do not have the complications that city life has to offer.

There are no jams, no congested living areas and there are no dinner or opera theaters. All of these city-life extras are just a short drive away, should the need arise for city living. This makes the island a perfect place for family getaways, making your trip a truly relaxing experience. You can focus on relaxing and having fun rather than trying to cram in all the shops you can while on vacation. The island has white beaches on one side and you can drive completely through the island, not even knowing you were there while cruising the coast.

Amelia Island consists of three areas or zones, if you will, that make up the complete Island. The first zone being called Fernandina Beach, which is the north end of the city. Amelia Island is the middle section of the island and the southern part, or , is called . If you are looking for more modern and newer sites, you will want to visit the southern parts as the island was developed in a . The further south you travel on the island, the newer the sites you will see. The third zone is perhaps the largest of the Island, which is most likely why you will find the newer sites there.

With its quiet, slower pace of life, the island still remains one of the hot spots for vacationers. Amelia Island, Florida offers no traffic, great fishing, beautiful beaches and a comfortable slower pace of life. Not much to offer in the way of employment, but the Island is conveniently located near many areas, such as Jacksonville and even Georgia that offer plenty of jobs and most find the commute is worth it to keep the simple life in place. Jacksonville is near by with just a 30-minute drive. You will truly love a trip to Amelia Island, Florida. http://www.ameliaislandcheap.com ]]> Rocket French- The French Teacher http://www.artwoo.com/article/rocket-french-the-french-teacher http://www.artwoo.com/article/rocket-french-the-french-teacher#comments Tue, 01 May 2007 02:44:59 +0000 learn frenchlearnerspacerocketfrench speaking countrylearning processtime left http://www.artwoo.com/article/rocket-french-the-french-teacher Rocket French shows you how to effectively. It not only shows but also provides lessons, exercises and audio and visual support to aid the . The whole program is designed to make the learning process fast and effective. People might need to learn French or improve their French for various reasons. One might need it to use in a , or to improve the grades of the language course, or to learn the language of love. Whatever the reasons are Rocket French has designed the best for their customers keeping their need in mind.



The lessons are arranged in a way that every type of learner can improve and enhance their French. There are basic lessons for the beginners. The lessons are made easy to understand. The Rocket French program also gives attention to the ' of learning. Each type of student has different pace of learning. It is unwise to let everybody go at the same pace, because the learning ability varies person to person. Everyone cannot catch up at the same pace. In the cases of fast learners, they will feel bored if the speed is too slow for them and will loose the interest. So the programs are arranged so that everyone can go at their own speed.

It is also designed to fit in with the everyday life activities. One of the satisfied customers reported that her daughter had a very tight schedule and didn't have much to do anything else. She wanted her daughter to learn French but wasn't sure how that was going to be possible with no time left for French in the schedule. They found out they could load the audio files in the ipod and that really helped. She could listen to the files whenever possible, as she could it anywhere. It helped to increase the vocabulary and also helped to learn the correct pronunciation.

The program works to improve learners' ability gradually and helps to build confidence in them. There are lessons organized for the fresh learners who are beginning to learn French and also the mature learners who want to refresh their memory and polish the skills of using the language. The lessons improve the confidence level and gives fluency to the speaker. The language program is made to suit the practical life. The learner can use the language in a responsible manner.

>From the beginners to mature learners, everybody's need is met in the Rocket French. The newsletters provided by Rocket French are really beneficial to learn real life situations and what words to put there in those situations. Rocket French has put quite an effort to make a program to help learners learn French in a fast and effective way. From the housewife moms to professionals, everybody can get benefited using Rocket French. It is a simple and direct way of learning that won't make you bored. All the functions of learning a language are reading, writing, speaking and understanding. Rocket French helps you to improve in every function of the language. Wouter Van Dyck wrote many articles about the french language. He has tested a lot of language learning programs himself over the years but finally found the right one. You can read more about him and more about learning french: http://www.rocketfrenchreview.info ]]> How Running Slower Will Make You Run Faster http://www.artwoo.com/article/how-running-slower-will-make-you-run-faster http://www.artwoo.com/article/how-running-slower-will-make-you-run-faster#comments Thu, 14 Jun 2007 05:34:54 +0000 target heart rateheart rate monitorskeep your heartaerobic capacitymental toughnessaerobic systemslow runners http://www.artwoo.com/article/how-running-slower-will-make-you-run-faster heart rate monitors a runner can improve the effectiveness of long runs significantly.

A simple formula is needed to calculate the effort level of these runs. The formula 180bpm minus the user's age was popularized by the great triathlete Mark Allen. Using this formula Mark Allen went onto to build his enormous .

(180bm - your age = heart rate limit)

Example:

180bpm









=





-

35 years old



= 145 bpm heart rate limit

After your heart rate limit for your long run is calculated you are ready to run. Always rate under your limit. If your heart rate will not stay below this number either slow down your pace or terminate the workout. Going above the heart rate limit will not increase your aerobic capacity.

Many athletes think that running at a slower pace will make them . In fact running too hard every day will cause over training. The body needs time to get stronger and adapt to the new stresses. Running at this lower heart rate three times a week and adding some faster runs will improve your conditioning dramatically.

An added benefit using this formula is . Many runners who aspire to run marathons can use this formula on their marathon training runs. By staying in the aerobic zone training runs will last longer before exhaustion occurs. And the mental toughness required running marathons will also happen.

As the improves your ability to run harder paces will also improve. This is why I call this type of running, running slow to run fast. The body's ability to use oxygen is a limiting factor of running pace.

By running one longer distance run each week of over 90 minutes. Adding a couple easy running days at your , plus different types of speed work you will become faster guaranteed. author of Run2Fast http://www.run2fast.com ]]> How to Learn Guitar http://www.artwoo.com/article/how-to-learn-guitar http://www.artwoo.com/article/how-to-learn-guitar#comments Mon, 08 Sep 2008 15:57:21 +0000 best of every momentserious intentown paceplaying the guitarguitar lessonsgeniusesplaying guitar http://www.artwoo.com/article/how-to-learn-guitar Playing the guitar is something that can be learned and it takes time. However, those people who would like to learn it do not have enough time to spend practicing even just the basics. Guitar playing will take years to master although you can just pick it up and play whenever and wherever you want. If you are really serious in learning the instrument, it will need you to take time to spend. It is not something that can be learned only memorizing the details. It needs practical use for you to really be able to know how to do it.

Personally, I haven not taken any or hired someone to teach me. Self-study was all there is for me. My determination and prompted my inner skills to get out and make the . I was 14-years old when I started thinking about learning how to play instruments and I saw someone . I love the sound of it so I strive to learn it. Perhaps it also runs in the blood because my parents know how to play the instrument too. I find that the quickest way nowadays to learn guitar is to take online lessons. They are basically everywhere in the net. They are right to the point and they allow people to learn at their own chosen time and pace. You can even choose from various lessons from basics to advance.

When you learn at your and time makes it easier for you to learn how to play the instrument much faster because there is no pressure put on you. The added fact that learning online can be fun and easier to understand and follow. For me it will really make a difference if you will try to learn in a serious but fun way. I find it too hard if my heart is not on that something I do. So apart from the determination to learn how to play the instrument, perhaps the next best thing is to set your heart in it for real. You cannot just take it up and then expect to learn without paying so much effort. Remember that we are not music to start with. Even geniuses have to set their heart to learn too.

Online lessons can be very theoretical which personally I skipped through. Reading the facts and principles make my head hurt. Personally, I want to have active experience to learn something because if I learn something by experience, I find it easier to remember that way. You can skip the theory too especially if you just want to play couple of songs. If this is actually what you want then you can just learn the basic chords and start your way from there. Doing this at your own pace will make you learn the basics with only a few hours to spare and perhaps will be able to play your favorite songs in no time at all.James Brown writes about MusiciansHut.com coupon code, InstrumentPro.com coupon code and MusiciansFriend.com coupon code]]> Guitar Scales - It's Simple to Change Your Key http://www.artwoo.com/article/guitar-scales-its-simple-to-change-your-key http://www.artwoo.com/article/guitar-scales-its-simple-to-change-your-key#comments Mon, 13 Oct 2008 02:29:23 +0000 electric guitar lessonsguitar scaleshow to play electric guitaronline guitar lessonsguitaroneown paceguitar techniques http://www.artwoo.com/article/guitar-scales-its-simple-to-change-your-key learn as these will give you a great insight into how to get the best sounds from the instrument. One great way to go about improving your knowledge is to take some which will allow you to learn at your . If you want to learn about changing keys and the impact this may have on your playing and songwriting then some will be extremely worthwhile.

Although it may seem like that many people are able to pick up an instrument and play straight away, you should never be afraid to ask . No two people are alike and everyone learns at their own pace and rate. Take your time to understand and fully learn about and you will reap the benefit in the long run. Learning a new instrument is not a race and you should always be comfortable with what you are learning. Never be afraid to stop and ponder issues or ask questions as you learn.

Take your time with guitar scales

As guitar scales are extremely important to the way that people play their instrument, it is important to get the hang of it. This doesn't mean you should rush it but it would be good to have a firm grasp of the situation before moving on. This means you should learn guitar scales properly and do not be rushed through the process.

A good way to remain in control of your learning process is to take online guitar lessons as this affords you the opportunity to learn at your own pace. As you want to play the guitar for fun, you should be enjoying the learning process as opposed to feeling as though you are being rushed. It is important to be in control of any electric guitar lessons you have or you will begin to resent your instrument. Frustration can easily creep into a person's style of playing if they feel uncomfortable or not fully trained in their instrument so you need to be aware of this.

Learn how to play electric guitar

One of the most important things in life is perfecting your technique and having good guitar techniques is the first step to becoming a talented musician. Whether you want to be a guitarist to play in a band or just to have fun, ensuring your technique is good will give you the best opportunity of doing so.

Some people may tell you that learning how to play an instrument is simple but there are many different things you could learn to make the most of your skills. If you only want to know a handful of chords you can but you can take it further if you so desire. Many musicians like to learn guitar scales as it will give them a better understanding of the capabilities of the instrument. A great way to increase your knowledge of scales is to take online guitar lessons and find out more about how you can improve your style of playing.The older kids in my school always looked cool with their guitars so I wanted to be like them. Now I know how to play electric guitar I can see people thinking that I am the cool kid in class.]]>