Doctor insights on:
How To Train For A Walkathon
Planning: Get a good book and plan it out. See triathlon training by michael finch. Check the bookstore and see what works for you. Basically, you need to train each element separately. Then do "brick" workouts where you do 2 or all three in succession. Most popular is ride/run. I recommend a 5:1 or 4:1 ratio. I.E. Ride 20/run 4 or 5. Then, practice the transitions, to become smooth. Slow=smooth=fast. ...Read more
Yes but caution: You should really build up your strength and endurance with non-trail running first, to establish a baseline of fitness and health. Then, as you increase in strength, start hitting hills and slowly challenge the trails. It's better to work in increments to avoid injury. ...Read moreSee 1 more doctor answer
Read up and plan: Check out the books in the bookstore. Triathlon training by michael finch and the triathlete's training bible by joe friel are good ones. You need to be trained in each discipline first. Then try 2 in succession. This is called a "brick" workout. Usually it is ride/run. I use a 5:1 or 4:1 ratio. I.E. Ride 20miles/run 4 or 5 miles. Start slowly, build up and follow the plan. Race the way you train. ...Read more
Various activities: Id recommend the no 1 priority as building up your endurance Id also work on quad strength for hills along with core strength Some require some climbing activity so that would require building up your shoulder and chest muscles Id also work on balance and do some of your running on uneven surfaces such as trail or fields to help strengthen your ankle area and avoid potential injury ...Read more
Nutrition & exercise: Best way to lose weight is slowly over time. Don't plan on dramatic loss. Change your eating habits. Research DASH, Mediterranean & vegetarian diets (most studies demonstrating health benefits). Develop habit of doing something every day, even if only for a few minutes. Gradually build up duration & intensity. Check w/your Family Doc to make sure you're otherwise healthy. Good luck! ...Read more
Core strengthing: Cross train with your marathon training. Incorporate pilates, albiet expensive at times with individual classes. I am a runner as well as a cyclist and owner of an indoor cycling studio. So i very much incorporate exercise with my patients. Good luck with the marathon. ...Read more
Shoes/clothes/watch: You will need the right shoes and clothes to be comfortable and not get injured. A sport watch is helpful . Need not be expensive -- timex / casio make good inexpensive ones. Good sunglasses are important and sunscreen. I recommend getting the road i.D. As a safety measure. Go to a running store, explain your race and ask about shoes and clothes. Try them before buying. Good luck. ...Read more
Age of child: Melatonin can help resolve jet lag so yes you could give it to a child. I would recommend giving to a child older than 5.Generally though, Benadryl (diphenhydramine) works well to help with sleep (unless you noes your child does not tolerate it well). Melatonin can help get someone to fall asleep but does not keep them asleep. Ask your doc about other possibilities. ...Read more
Training vs heavy: Weight training is a variable process with two main issues: the teaching of proper technique and lifts by qualified instructors aso a kid avoids injury; the concentration on power and building muscle mass. The aap recommends use of proper trainers for instruction & the delay of power lifting until skeletal maturity (~final height, shaving, etc). ...Read more
Is that harmful to sit in a chair for a long time? So how often should I leave my chair and take for a walk?
Sedentary lifestyle.: We know that the sedentary lifestyle,Mohicans many people lead for work, is not healthy. It would be wise to get up hourly to pace around a bit and stretch your legs. Even better, do a formal exercise walk in the morning or evening to combat the general ills of the sedentary lifestyle. Some people even put those little bicycle pedals under their desks to pedal while sitting. ...Read moreSee 1 more doctor answer
At least 30 mins/day: Probably 60 minutes is a better number. It is not just how long you walk but your speed is important too. You should try to walk at a speed of 1 mile in 15 minutes. The most effective exercise is interval training. You walk at 4 mph for 2 min, then speed up to 6-7mph for 1 min, back to 4mph for 2 min, then 6-7mph for 1 min. If you do interval training, you only need to walk 25 minutes total. ...Read moreSee 1 more doctor answer
What do I do to prepare for a trip I will walk a lot on? Go to gp for exam, start using exercycle, do speedwalking?
Exercise daily.: If you have health problems, or your age puts you at risk, then a thorough exam is a good idea. Otherwise, just get fit. ...Read more
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