Part 3: From Couch Potato To 10 KM Runner - Resistance Training

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Written by Juliana Sim, 24 Saturn Life Stylist

Our May special, a three part series on Juliana's preparation for the 10 km The Straits Times Run In The City 2017. Get some run-spiration from her physical preparation, diet changes and resistance workout tips.

 

Incorporate A Resistance Workout

When I was in the midst of training for my 10km run, I reached a roadblock when my Achilles Tendon became inflamed. I decided to take a break from running for a few days and tried a resistance band workout three times a week to build up strength. This portable piece of equipment is great for adding a different type of resistance than what you get from dumbbells. Because there's tension on the band throughout the entire movement, you'll fire up different muscle fibers, always a great idea when you're building strength.

 

(http://gethealthyu.com)

 

Choose The Right Band

It is also important that you choose the right band for your exercises. Bands come in different levels of resistance and do keep in mind that some exercises will require different levels of tension. For example, you may be able to use a heavier band for exercises like chest presses or bicep curls. For that reason, having a variety of bands will allow you to get the most out of this workout. I get resistance band workout ideas from YouTube and articles online. This is the one that I like best:

http://www.shape.com/fitness/workouts/total-body-sculpting-resistance-band-workout

Sweating It Out

Recently, when I finish my outdoor run, I'm literally drenched from head to toe, as if I were caught in a storm. I thought that if I became used to my training, I would be sweating less. But in fact, I seem to be sweating even more! Is this normal? I quickly did some research online and thankfully, there's nothing to worry about. Apparently, improving fitness impacts the way my body works in a wide variety of ways and my sweat response to exercise changes as I become more fit because I am increasing the workload my body has to handle. Sweat is one of our body’s main way of preventing our core temperature from rising to dangerous levels. During exercise, the majority of the calories we burn actually produce heat instead of powering us forward, in other words, a fair amount of energy we produce becomes heat. That heat has to be dissipated, so our body dilates blood vessels near the skin to carry some of that heat away from our core to areas where cooler air flowing over the skin can carry away some of the heat. Sweat makes the cooling process work even better, because as sweat evaporates off our skin it takes a lot of heat with it.

I hope my three part series will inspire more once-was couch potatoes like myself, to become more active and to set fitness goals to train towards!

 

 

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