Take A Rest Day!
Today I have a guest post written by Lindy Schwarts on the difference between running on the treadmill and running outdoors. I know many of my followers are avid runners and for those of you who want to start running, this article will be just as helpful for you as well. I hope that many of you will enjoy this article. Lindy contacted me about wanting to guest post for my blog after reading one of my more recent blog post and sharing her appreciation for my written work, after learning that she enjoys fitness and has a blog that talks about fitness machines, I felt that it would be more than appropriate to have her as a guest post because believe it or not, I learned quite a bit from this article. I want all of you to keep an open mind, there is no right or wrong answer but this article will help to give you perspective. Thank you Lindy for writing such a great piece!
Treadmill running or outdoor running: What’s the difference?
No matter where you do it, a run is still a run. Based on researchers, a treadmill run is just as effective as an outdoor run. For years, runners glorify the benefits of outdoor running. Yet, as the outdoor environment in most areas of the world becomes harsher, running on a treadmill becomes the second option. Treadmill users enjoy the convenience that each running sessions bring. However, running purists maintain that there is no substitute for outdoor running. They maintain that the benefits of running outside outweigh the benefits of using the treadmill. A question frequently asked by runners and even now – runners alike is if treadmill running can build the same endurance as running outside. Runners – beginners and experts alike are also mulling about this great question: Is there a difference between outdoor running and treadmill running?
On the level of difficulty
Treadmill running is easier since there is a belt that assists the leg for the easy turnover. This has directed the runner’s pace so much so that runners coming from treadmill running find out that their pace on the treadmill does to correlate to outdoor running. The rearward motion of the belt helps the runner in his stride and rhythm patterns. This reduces the need to drive your weight forward. The treadmill’s belt is also cushioned as compared to the hard pavement, so the impact of the movements on the joints is also reduced. This is especially beneficial to those who are overweight or prone to injury.
It is also easier to run on a treadmill, there is no wind resistance. In an outdoor run, the legs should be propelled forward and pushing against the wind resistance. However, sports researchers have found a way to make running on the treadmill the same as that of running outdoors. The research showed that if you adjust the setting of the treadmill, to a 1% incline or grade, then the machine can very well simulate the conditions when running outdoors. It stimulates the effort and energy cost the same as that of running outdoors. Therefore, it makes the runner’s pace similar to the pace taken on running outside.
As it is easier to run on the treadmill, running enthusiasts should utilize them for speed training. One can increase the speed at a shorter interval then make it slower at the recovery phase.
Convenience is the name
With the increased awareness and adherence to wellness programs, the establishment of gyms and health clubs has become very common today. It is not surprising to see gyms of all types popping up in the neighbourhood. Hopping onto a treadmill has never been easier.
As most of us have already sworn to follow the tech – savvy lifestyle, the use of the trackers, gadgets and even phone are easier when you are indoor and running on a treadmill. The presence of the accessories and gadgets in the exercise equipment are delivering videos, news and music allow you to multitask while keeping fit.
The treadmill machine, as well as the environment where one is running, is simply consistent. The room’s temperature is controlled and one can control and manipulate the surrounding. The treadmill allows the runner to set a phase then maintain it. This will be beneficial if the runner wants to build his stamina or training for a particular event like a marathon. It helps the runner sustain his determination if it seems to be weakened. Running outside sometimes makes it harder to keep constant track of the runner’s progress while in the treadmill, all the essential biometrics data can be programmed. There are machines that can accurately measure heart rate and calories burned. They also allows you to monitor your progress like the speed, distance and calorie burned.
Dealing with the elements
Most runners would say that it is easier to run on the treadmill as you are not dealing with the elements in nature. Harsh temperatures like the scorching heat during summer and the bitter cold during the winter. Ironically, the lack of the elements in nature when treadmill running also makes it less preferable for some runners. Researchers also pointed out that exercising in green spaces in nature was associated with greater relaxation, the decrease in the tension and anger. The results revealed that people who exercised in nature find the activity more enjoyable as it has given them better mood, better relaxation, and even better sleep.
The outdoor environment gives runner’s visual cues which somehow signals that the finish line is almost near. In the treadmill, the redundant views on the wall might not motivate the runner enough to push for more. The moderate exposure to the sunlight helps in the synthesis of Vitamin D and this is another advantage being in the outdoors.
Since we are assured that we still get the adequate exercise even in the extreme weather and environmental condition. Access to a treadmill means that there is really no excuse to miss out on the running schedules and attaining fitness.
Pushing yourself some more
In outdoor running, going beyond your threshold can be difficult. Using the treadmill makes it easier to push yourself for more. The machine enables you to take control of your speed, incline, and duration at a touch of a button. Setting a pace then maintaining it is easier on a treadmill. This is useful if you are training for a specific event or just looking to improve your stamina endurance. It is also helpful to keep you going when your determination is wavering. As a runner, you can easily monitor your progress on speed, distance and calorie counter displays.
Risks to take
Outdoor running puts you at the risks of injuries due to falls or missteps, there’s pollution from traffic to contend with. If we run on the streets, we might be at risk for accidents. The exposure to the harsh weather can make us vulnerable to diseases.
However, there are also risks to using the treadmill even in the controlled environment of the gym. The repetitive running motion that you do on the flat surface of the treadmill makes you at risk for joint and ligament injuries. When on a treadmill, it is better to have a variety of movements and set them at varying speed. Outdoor runners are also vulnerable to these risks especially if they only run on a concrete pavement. The changes in your strides due to the changes in the terrain has a beneficial effect in lowering your risk for injury. The more you adapt your movements to the curbs, hill or corners, the less likely you overuse the same muscle. For those with injury, it is best to use the treadmill to prevent further damage.
Treadmill running has already evolved from being an inferior form of running as compared to outdoor running. There is a specific circumstance which will push even the staunchest fan of the outdoor running to use the treadmill. Using the treadmill can be very effective knowing that we can customize this machine according to our needs. If we are able to adjust the speed and the incline, then we may have the best option for running in our hand. You and your body shall determine what surface that is best for you and this will determine the outcome of the debate.
Lindy Schwarts of https://amazingmachines.info. I’m a very active women. My passions in life are Fitness, Yoga, Golfing and Kids. I started earlier this year playing a Little around with websites and I can say that’s a new challenge unlike anything else!
Don’t be the pink panther in this above picture..
Obviously he had too much fun the night before and now is rethinking about his actions all the while holding this last night’s beverage. We don’t want to be that guy, or maybe we do, either way, this isn’t a form of “active” rest.
Many times on a rest day, people assume it means go watch your favorite netflix show while eating bon bons and sipping on your favorite beverage of choice BUT in all reality, your rest days should be more productive but not as extreme or intense as your workout days. I mean it is okay to eat bons bons and watch netflix – because having an actual day of rest is very important in training to keep from over-training and reduce chances of injury and exhaustion. I just mean the majority of your rest days should consist of productivity and things that don’t keep you indoors sitting on your butt all day, unless you are watching my YouTube videos (then by all means don’t move until you have watched them all) – I didn’t even learn this whole active rest idea until I was told about it during college and guess what? it made total sense to me. Hopefully it makes sense to you as well. So many of you want ideas on what to do on rest days that don’t consist of staring at the blank walls in your room? good, I am here to help you with this.
I am going to name a few activities one can do for their rest days to keep them moving and grooving and heart pumping!
There are many, many activities one can do on their rest days. The point of an active rest day is to keep you moving so that you don’t get used to sitting all day and doing nothing. – which doesn’t benefit you. Usually when one continues their workout routine after an active rest day, they have more energy than the one who sat all day in the house the night before. Keep yourself busy throughout the day 😀
What do you like to do on your rest days? (be honest) leave answers in the comment section.
Your Fitness Blogger,
Good day bloggers,
Today’s workout was a very light leg day workout, I didn’t want to overtrain my body and it needed somewhat of a rest without resting inactively, so I did a light workout for my legs (didn’t lift as heavy) so hopefully that will help with my legs so they don’t get to the point of injury. If there is one thing I have learned about training, it is don’t overwork yourself ALL the time, know when to lighten shit up and do less, because it is better to lift little weights than to get injured and not lift at all. I know we have to workout hard and strong most days (the majority of us) but it is okay to lighten up the weights or the amount of reps if you need to. I do this more often than some of you may think. We don’t have to “go hard or go home” all the time.
Alright everyone, so this is my squat challenge of 230 reps as of today, I believe I have like 2 or 3 more days of this challenge then it will end and I will be super excited and happy. Since doing this challenge, it gave me an idea. One that I will do a better job of for when I do another challenge. But this will be a trial and error challenge for all of you – and I hope you guys will want to take part.
Starting Feb 1st, 2017, I will be challenging all of you to do the same squat challenge as myself. It last 30 days and will encompass a positive mindset, good form/technique, and some endurance. Now, the way I wanted to set up this challenge is not going to be the way I do it this time around but next time around. This time round, I will have anyone who is interested in doing this squat challenge send me an email letting me know that you want to participate in this activity. Each day I will be the one holding you accountable, if you have a YouTube channel that you use, I would like for you to post the workout and send me the URL so I can be supportive and watch your form/technique to make sure you don’t injure yourself. If you don’t have a YouTube account nor want to post a video, I ask that we keep a line of communication open through email, skype or whatever works best for you.
Everyday I will be sending an email for the amount of reps that need to be done that day, and will send you an email letting you know when it is a rest day. You may choose to break the reps down ( 5 reps every hour, for example) or do the whole amount in one setting with breaks between reps. Now, this is challenging yourself, so if you only make it to day 12 of the challenge and that is all you can do, that is fine! great! reason being – because we will end up doing this challenge again down the road and the goal is to do better than what you did previous. If you make it through the challenge the whole 30 days, then CONGRATS! since this is a trial run challenge, I won’t have a giveaway, sorry. but in the future if my challenges become popular, I will start making them a giveaway to win prizes and what not. I will keep track of each person’s challenge and what day they are on (in case you skip a day or take a break, vacation, or whatever it may be) – this includes if you get sick.
If sending me an email daily becomes hard because of your schedule, you can send me one weekly giving me a breakdown of the week and what you can do.
This starts Feb 1st, no early starts, if you hear of this challenge after Feb 1st, it is okay to jump in, just means you will be ending later than others – but let me know when you do join please.
Now while some of you will be doing this challenge, I will be working on my next one .. I will keep everyone informed. if this becomes a hit, I have some good ideas. Now not all my challenges will be squats obviously, so obviously if you don’t want to do the squat challenge, my next challenge will be something different (but won’t tell you until the month is coming to a close in Feb)
I hope I get a lot of people who want to take part in this challenge, and future challenges as well. I would love if all of you can reblog this on your page so others will see this information and want to possibly join, get your family and friends included. Please share this on social media as well 🙂 I want everyone to have a chance to do something fun and active! If anyone has any questions please contact me.
Email me to sign up for the challenge so I know who all is participating! (it is free): Shay.Moss19@gmail.com
Your Fitness Blogger,
So I figured since we are still in the winter months (in most places) that I would give you guys some tips when it comes to exercising in the cold weather months. Now these tips are for those of you who intend to be outside when getting your sweat on. Personally, I have never been one to enjoy exercising outside when it is cold – mainly because I have bad blood circulation in my fingers and toes and because I don’t like winter months, so I hit up the gym instead. For those of you currently workout outside during the colder months or those who would like to give it try, I hope this list comes handy to you. Keep in mind that “cold injuries” could occur, so safety is a must.
Medical conditions that could occur in cold environments:
Cold weather is not a barrier in performing physical activity, however it is very important to dress appropriately and know the signs/symptoms of cold injuries. Thank you for reading.
Please take a moment and let me know if you exercise in cold weather, have you ever had the above cold injuries, and how you minimize your chances of injury. Also, feel free to mention what type of exercises you take part in your cold environment (this includes if you play any winter sports).
Your Fitness Blogger,
Today was my first day back at the gym since Thursday, I hadn’t been feeling very well so I took some time off from the gym and decided to not overdue anything. I feel better, not 100 percent but better and I did wonderfully at the gym today during my workout – no complaints. This is another late evening and i am writing this blog post – but if you follow me on Instagram, then you probably have already seen my workout for today BUT if you don’t follow me, then you will have a chance to now. Yay!
Your Fitness blogger,