Tag Archive for: aerogaworld

YOUR PERFECT TEMPO

This “comfortably hard” run is the key to racing your best, at any distance. Here’s how to add tempo runs to your weekly mix.

Published

May 23, 2007

Robin Roberts runs like a Kenyan. Okay, she doesn’t run as fast as a Kenyan, but the 47-year-old New York City advertising executive–who trains far from Nairobi–has achieved personal records by using the same workout that has helped propel the likes of Paul Tergat and Lornah Kiplagat to greatness. The secret? A tempo run, that faster-paced workout also known as a lactate-threshold, LT, or threshold run.

Roberts–who’d dabbled in faster-paced short efforts–learned to do a proper tempo run only when she began working with a coach, Toby Tanser. In 1995, when Tanser was an elite young track runner from Sweden, he trained with the Kenyan’s “A” team for seven months. They ran classic tempos–a slow 15-minute warmup, followed by at least 20 minutes at a challenging but manageable pace, then a 15-minute cooldown–as often as twice a week. “The foundation of Kenyan running is based almost exclusively on tempo training,” says Tanser. “It changed my view on training.”

Today, Tanser and many running experts believe that tempo runs are the single most important workout you can do to improve your speed for any race distance. “There’s no beating the long run for pure endurance,” says Tanser. “But tempo running is crucial to racing success because it trains your body to sustain speed over distance.” So crucial, in fact, that it trumps track sessions in the longer distances. “Tempo training is more important than speedwork for the half and full marathon,” says Loveland, Colorado, coach Gale Bernhardt, author of Training Plans for Multisport Athletes. “Everyone who does tempo runs diligently improves.” You also have to be diligent, as Roberts discovered, about doing them correctly.

 

Why the Tempo Works…

Tempo running improves a crucial physiological variable for running success: our metabolic fitness. “Most runners have trained their cardiovascular system to deliver oxygen to the muscles,” says exercise scientist Bill Pierce, chair of the health and exercise science department at Furman University in South Carolina, “but they haven’t trained their bodies to use that oxygen once it arrives. Tempo runs do just that by teaching the body to use oxygen for metabolism more efficiently.”

How? By increasing your lactate threshold (LT), or the point at which the body fatigues at a certain pace. During tempo runs, lactate and hydrogen ions–by-products of metabolism–are released into the muscles, says 2:46 marathoner Carwyn Sharp, Ph.D., an exercise scientist who works with NASA. The ions make the muscles acidic, eventually leading to fatigue. The better trained you become, the higher you push your “threshold,” meaning your muscles become better at using these byproducts. The result is less-acidic muscles (that is, muscles that haven’t reached their new “threshold”), so they keep on contracting, letting you run farther and faster.

 

…If Done Properly

But to garner this training effect, you’ve got to put in enough time at the right intensity–which is where Roberts went wrong. Her tempo runs, like those of many runners, were too short and too slow. “You need to get the hydrogen ions in the muscles for a sufficient length of time for the muscles to become adept at using them,” says Sharp. Typically, 20 minutes is sufficient, or two to three miles if your goal is general fitness or a 5-K. Runners tackling longer distances should do longer tempo runs during their peak training weeks: four to six miles for the 10-K, six to eight for the half-marathon, and eight to 10 for 26.2.

Because Roberts was focusing on the half-marathon, Tanser built up her tempo runs to eight miles (plus warmup and cooldown) at an eight-minute-per-mile pace. “The pace was uncomfortable,” she says. “But after a while I realized, ‘Oh, I can maintain this for a long time.’”

That’s exactly how tempo pace should feel. “It’s what I call ‘comfortably hard,’” says Pierce. “You know you’re working, but you’re not racing. At the same time, you’d be happy if you could slow down.”

You’ll be even happier if you make tempo running a part of your weekly training regimen, and get results that make you feel like a Kenyan–if not quite as fast.

 

UP TEMPO

A classic tempo or lactate-threshold run is a sustained, comfortably hard effort for two to four miles. The workouts below are geared toward experience levels and race goals.

GOAL: Get Started Coach Gale Bernhardt uses this four-week progression for tempo-newbies. Do a 10- to 15-minute warmup and cooldown.

Week 1: 5 x 3 minutes at tempo pace, 60-second easy jog in between each one (if you have to walk during the recovery, you’re going too hard).Week 2: 5 x 4 minutes at tempo pace, 60-second easy jog recovery Week 3: 4 x 5 minutes at tempo pace, 90-second easy jog recovery Week 4: 20 minutes steady tempo pace

GOAL: 5-K to 10-K Run three easy miles, followed by two repeats of two miles at 10-K pace or one mile at 5-K pace. Recover with one mile easy between repeats. Do a two-mile easy cooldown for a total of eight or 10 miles.

GOAL: Half to Full Marathon Do this challenging long run once or twice during your training. After a warmup, run three (half-marathoners) or six (marathoners) miles at the easier end of your tempo pace range (see “The Right Rhythm,” below). Jog for five minutes, then do another three or six miles. “Maintaining that comfortably hard pace for so many miles will whip you into shape for long distances,” says coach Toby Tanser.

The Right Rhythm

To ensure you’re doing tempo workouts at the right pace, use one of these four methods to gauge your intensity.

 

Recent Race: Add 30 to 40 seconds to your current 5-K pace or 15 to 20 seconds to your 10-K pace

Heart Rate: 85 to 90 percent of your maximum heart rate

Perceived Exertion: An 8 on a 1-to-10 scale (a comfortable effort would be a 5; racing would be close to a 10)

Talk Test: A question like “Pace okay?” should be possible, but conversation won’t be.

 

What is AEROGA??

evelyn-lozadaAEROGA®
Celebrity trainer Tracie Wright Vlaun has taken her own international Power Yoga practice and created AEROGA. This is an Aerobic
Vinyasa Flow, focusing on high-energy, high-intensity, body-sculpting poses. AEROGA is structured for every person, young and old,
to engage in a workout that is innovative, powerful, rhythmically enhanced, and spiritually enlightening.
AEROGA brings strength, power, intensity, balance, excitement and passion together in one dynamic session.

NEW YEARS PURIFICATION PROGRAM

Jump Start the New Year with Our Purification Program
The festivities for many have been too much of the wrong choices and not enough of the good ones. January is the perfect month to jump start the New Year giving you the best gift of spiritual and physical health with the New Year and New You V Art of Wellness purification program.
“Tremendous increase in energy and focus. Complete loss of cravings and anxiety. Lost 24 lbs, 5% body-fat, 3 inches in waist!!! Easy to follow, even on big travel schedule. Will do it again”.
Jim Andrew West Norwalk, CT Businessman 37 y.o.
Detoxification is nothing new; it has been employed since the ancient times to acquire mental clarity and superior health. Today we are exposed to a countless of toxins which did not exist in the past, which challenge our liver and organs daily which makes purification programs a must, few times a year, to maintain good health.
Sources of toxins which we are exposed daily include:
• Food
• Air
• Water
• Intestinal Toxins
• Household Cleaning Products
• Personal Care Products
• Plastic
• Synergistic Effects of Toxins
• Toxic Metals
• Chemicals
Many detoxifications programs are now a day available which often focus on fasting and/or juicing which not only do not enhance detoxification, but in many cases, in toxic people cause very strong side effects.
Detoxifications programs must be created by a professional with a deep understanding of the detoxification pathways of the liver.

Why not Just Fast and Juicing?
• Breakdown of adipose tissue (lipolysis) results in surge of toxins into the circulation further overloading already impaired liver function
• Lack of fiber impedes fecal excretion and increases enterohepatic recirculation
• Insufficient calories impairs biotransformation (detoxification is highly energy dependent)

The Problem with Fasting and Juicing
• Fasting induces phase I enzymes–leading to overproduction of toxic intermediates
• Lack of exogenous antioxidants + depletion of endogenous glutathione = inadequate quenching of free radicals
• Lack of cofactors impairs phase II conjugation
• End result: oxidative stress, inflammation, aggravation of symptoms

Why V Art of Wellness Detoxification Program
Detoxification is a continuous physiologic process that your body depends on for survival. There are complex cellular detoxification mechanisms that are constantly at work for you all day, every day. Natural and synthetic chemicals are processes by this complex system of cells, organs, and organ systems to keep you healthy in the face of a virtually constant barrage of toxic material.
Potential Benefits includes:
• Increased Energy & Vitality
• Weight Loss
• Breaking Weight Loss Plateaus
• Better gut function
• Clearer thinking
• Improved Skin
• Better Sleep
• Improved Mood

The V Art of Wellness detoxification program is a gentle cleansing that includes strategic support meeting, all pertinent materials, supplements to support detoxification pathways, and an “empty junk drawer celebration”.

AEROBIC YOGA at the ST.REGIS BAL HARBOUR!!!!

Come join Tracie Wright Vlaun in AEROGA ( AEROBIC YOGA) at the ST. Regis Bal Harbour starting in July!! Classes are open to the locals to enjoy the experience!! Limited space so book as soon as you can. Contact us at: contact@v-artofwellness.com or call 786-423-7590.

V Art of Wellness : BeFit Method

V ART OF WELLNESS » BeFIT™
BEFIT METHOD™

Christopher Vlaun’s BeFit Method™ is a multi-modal cross training program that teaches people of all fitness levels to actualize their innate, athletic potential. By incorporating natural resistance movements, nurturing agility, flexibility, strength and power, this method focuses on liberation and transformation from the inside out.

Incorporating an outdoor training circuit, The BeFit Method utilizes a variety of training modalities that dramatically improve joint stability and internal alignment, creating a solid core of symmetry, harmonized motion and inner balance. To ensure maximum results, BeFit routines are performed on the sand, trail, or grass. These natural elements trigger aggressive calorie burn while accelerating weight loss and muscle tone.

Training in an outdoor environment, without the artificial sensory distractions of a gym, is one of the cornerstones of the BeFit philosophy. Natural settings create an ideal opportunity to bring the focus back to the specific mind/body connection of the individual, making them aware of their breath, their heartbeat, their rhythm – and the fitness they were born to have.

BEFIT METHOD™ TRAINING PHILOSOPHY
1. Synergy (establish a primary connection of mind, body and spirit)
2. Inside Out Fuctional (movements that create a synergy of inner power and balance)
3. Focus on global functioning (the body’s movements not the individual muscles)
4. Pound for Pound (achieve an optimal power to weight ratio)
5. Train for your LIFE (train with an objective that relates to your life; i.e. activities, health, longevity)
6. Train all energy systems (Aerobic, Lactic Anaerobic, and Alactic Anaerobic)
7. Remove the unessential (every day remove what you do not need. i.e. bad habits, diet etc.)
8. Energy in-Energy out. (determine how much energy you will exert and eat for that)
9. Culmination (train for maximum results)
10. Rest (Recovery is a key element in your progression)

AREAS OF FOCUS “SPEM”
– Strength with the BeFit method (Relative strength to weight ratio, optimally carry your load)
– Power Endurance (Maximum exertion over duration)
– Endurance (Duration)
– Mobility (Establish stability, balance and coordination through a full range of motion.)

INSPIRATION
“All types of knowledge, ultimately leads to self knowledge” Bruce Lee
“Doubt can only be removed by action” Johann Wolfgang von Goethe