5 Reasons Why You Should Hill Train

Burn more Calories

On average, every 1% incline increase, runners use roughly 4% more energy. The steeper the hill, the more calories you burn.

 Increases Workout Efficiency

Researchers have found that running on an incline activates 9% more muscle fibers, during each stride, compared to exercising with the same efforts on a flat surface.

Well-Rounded Muscle Development

When running on a flat surface you predominately use your hamstrings, quadriceps and calves.  When the incline increases you continue to use those muscles, but your glutes also get engaged.  Incline running also forces those muscles to work harder, as you are lifting the weight of your body up the hill.

Increase Speed 

Those who do not hill train may need to slow down when faced with an uphill challenge on the road.  The muscles being used and strengthened, during hill training, are the same muscles required for efficient sprinting.  Hill training will translate to faster times when running on flat surfaces, and that is the reason why elite sprinters train on inclines.

Reduce Boredom

Running uphill can keep things interesting, as flat surface running can become boring very quickly.  Whether enjoying the beauty outdoors, or on a treadmill indoors, running inclines can help change things up.

Morning ``Wake-Up`` Workout

Start your morning off with an energizing workout!

High Knees (45 seconds)
Run on the spot, driving your knees toward your chest.  Complete this exercise for 45 seconds and as fast as you can.

Spiderman Climber (15 reps on each leg)
Start in a push-up position.  Contract your abdominals, pick one foot up off the floor, and slowly bring your knee up outside of your shoulder. Slowly return your leg to the start position and repeat with the opposite leg.

Lateral Run and Pause (8 reps)
From a strong tall posture, perform a high knee run sideways taking three total lateral steps, running on the balls of your feet, driving the elbows back and maintaining good upright posture. Do not cross your feet as you run. On the third step pause and maintain balance for at least 1 to 2 seconds before running in the opposite direction. That's one rep.

Jumping Jacks (45 seconds)
Start with your feet shoulder width apart and your hands at your sides.  Simultaneously raise both arms above your head and jump spreading your legs apart laterally.  Then jump again and lower your arms to your side and brings your legs back together. Repeat.  Complete this exercise for 45 seconds and as fast as you can.

Lateral Jumps (15 reps on each leg)
Starting with both of your feet together.  Push-off with your right foot laterally and land on your left foot at a distance of about 4 feet. Once you have landed on your left foot, continue the exercise by jumping laterally onto your right foot at a distance of 4 feet.  Repeat.

Mountain Climbers (45 seconds)
Start in a push-up position.  Keeping your body straight (in plank form) with your head in line with your body.  Now bring your right knee to your chest, then back to starting position.  Now bring your left leg to your chest, then back to the starting position.  Alternate rapidly with each leg.  Complete this exercise for 45 seconds and as fast as you can.

Do this group of exercises 3 times, and enjoy the rest of your day!

Stressed to Recover?!

Individuals with higher levels of chronic mental stress take longer to recover from a workout, reveals a group of researches at the Yale Stress Centre.  Their findings confirm that repairing the body at the microscopic cellular level is influenced by ones state of mind.

Do not assume that stress is all bad though.  There are good forms of stress like exercise, and our body’s fight-or-flight response to danger.

Good or bad, stress affects hormone levels like cortisol that circulate the body.  These hormones are essential to the inflammatory response that repairs damage to the body done by exercise.  Hormone levels in a chronically stressed individual are high and negatively affect the body, hindering the typical response to acute stressors like exercise.

Hormone levels are not the only things affected when chronically stressed.  Stressed-out individuals tend to sleep less, eat poorly and take less care of themselves.  All of these factors influence recuperation and it is not clear whether it is stress that leads to poor nutrition and sleep, or whether it is vise versa.  What is clear is that being overstressed is not a situation someone chooses to be in.  

If you are in a chronically stressed situation, the right thing to do is not to skip your workout - remember that exercise is a good stress that can help fight against bad stress.  Instead, lower your intensity and adjust your workout accordingly to allow your body more time to recuperate between exercise sessions.  

Consider implementing yoga or other relaxation techniques to aid in minimizing mental stress. Do not wait until you are in the middle of a breakdown, use these relaxation techniques early and often.

3 Ways to Naturally Boost Your Metabolism

1. Exercise! The combination of resistance training and cardio is your best choice in revving up your metabolism.  We are typically focused on cardio and fat loss, but fail to realize what the importance of muscle mass and resistance training are to this subject. 

Building muscle is important as it requires energy - increasing your metabolism.  The more muscle one has, the more energy is required to maintain it.  One study published in the Journal of Applied Physiology found that older men and women increased their metabolism by about 100 calories after 6 months of strength training. The combination of both resistance training and cardio can lead to some great fat loss results, compared to just cardio alone.

2. Eat smaller, balanced meals more frequently and consistently throughout the day.  Space your meals out every 2 to 3 hours, and centre them around a lean protein source (egg whites, low-fat cheeses, yogurt, lean meats and poultry, and fish).  Side your protein with vegetables and/or fruits, beans and lentils, and some whole grains.  Eating these smaller, balanced meals more frequently throughout the day will keep you feeling fuller longer; preventing your blood sugar from spiking (discussed further in #3); and helping you from overeating.

3. Stay away from refined grains, and stick to low glycemic carbohydrates.  Products made from refined grains and sugars; such as cakes, cookies, pastas, and many breads are typically high glycemic.  Eaten alone, high glycemic foods cause a spike in blood sugar, triggering your body to secrete a flood of insulin; storing all the unused energy as glycogen (in your muscles and your liver), and as fat (in your adipose tissue), and likely causing you to feel hungry shortly after consumption.  Sticking to low glycemic index fruits, vegetables, bean and lentils, and whole grains (breads and pastas) will help keep your blood sugar levels more stable and keep you full longer.