Fartlek your way through the winter blahs!

Living in Ottawa during the winter months can either be pleasant or weary, depending on what we make of it.

What can we do to make our Ottawa winters enjoyable, while exercising and taking part in some fun outdoor activities? How about incorporating Fartlek?

What is Fartlek, you may ask?
Fartlek, which means "speed play" in Swedish, is a cardiovascular training method that focuses on endurance.

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Typically used by runners, the Fartlek method of training is implemented during the preparatory portion of their season. The reason they use this method is because it’s extremely flexible, and also develops basic cardiovascular endurance.

Fartlek can be done anywhere, at any time, and all year round. It is the combination of many cardiovascular training methods, like long slow distance training, interval training, pace and tempo training, hill training, fast burst training at various distances and lengths, training in parks, streets, beaches, etc. It can also be applied to any form of cardiovascular activity, such as swimming, cycling, skating, cross-country skiing, etc.

An example of a cycling training program using the Fartlek method is as follows:

10 min easy pace

4 min fast pace

2 min easy pace

2 min hill climb

2 min fast pace

30 sec all-out pace

4 min easy pace

10 min moderate pace

10 min easy pace

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Remember, Fartlek training is just a change in time, tempo, distance and terrain. Mix these four elements up, and you'll have yourself a custom made Fartlek training program. Where better to practice Fartlek, than in Ottawa, were outdoor winter activities are virtually endless.

Take advantage of the Rideau Canal and skate on the world’s largest skating rink. Go snow shoeing, or cross-country skiing and explore the beauty of Ottawa’s endless snow trails. While you’re out there enjoying the winter, don't forget to incorporate some Fartlek. It’s easy, never boring, and you can create a great workout right on the spot.

References

Klavora, P. (2004). Foundations Of Exercise Science: Studying Human Movement And Health. Toronto: Sports Books Publisher.

Children and Physical Activity

Is it important to encourage children to participate in physical activity and sport?

Yes!

First off, there are immediate benefits to early exercise. These include:

• an increase in self-confidence


• reduction in stress and depression


• weight control


• continued development of healthy bones, muscles and joints
  

Secondly, evidence has shown that children who have received parental encouragement to participate in physical activity and sport will be more active as adults, compared to children who have been sedentary and lacked parental support.

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Now start getting these children off the couch and moving!

Here are ways to get and keep your children active:

Be a role model
- be physically active yourself

Provide encouragement
- be positive
- build their self-confidence

Provide opportunities for your child to participate in sport and physical activity

- provide them with transportation and appropriate equipment

- participate in family or group activities
- register them in after school programs or sports teams

Remember, the most important factor to physical activity adherence is participant enjoyment. Give your child an opportunity to experience a variety of different activities, sports and programs, and give them the ability to choose ones they like.

References

Wold, B,. & Anderssen, N. (1992). Health promotion aspects of family and peer influences on sport participation. International Journal of Sport Psychology, 23, 343-359.

The Benefits of Cardio and Its Effects on the Cardiorespiratory System

For some, cardiovascular exercise may not be the most enjoyable aspect of fitness. However, it is and should be an important part of every workout routine. Not only does it get your heart pumping and increase the amount of calories your burn, but it also has other very important physiological implications.

With regular moderate to high intensity cardiovascular exercise the body becomes more adapted and conditioned to physical stressors.

The heart will increase in size and strength, which will enable it to push out more oxygenated blood to parts of the body. Blood volume and lung volume will increase, and the body will become more efficient in using oxygen.

Due to the body's positive physiological changes and increased cardiovascular efficiency, resting heart rate will decrease and so will blood pressure, if it were initially high.

The benefits of cardiovascular exercise are not only limited to positive changes in the cardiorespiratory system, they also have many positive effects on other body systems including the musculoskeletal system.

With all of its benefits in mind, be sure to make cardio a staple in your workout routine.


References

Heyward, V. (2006) Advanced Fitness Assessment and Exercise Prescriptio: Fifth Edition. Champaign, IL: Human Kinetics.

Triceps to toned, muscular and symmetrical arms!

You may already know that your triceps make up more of your arm than your biceps do, yet most people still decide to focus more of their attention on training their biceps and less attention on training their triceps.

As depicted in the word triceps meaning three heads, this muscule group is comprised of the long head, lateral head, and medial head.


Long Head
The most inner head, located on the back of your arm next to your back.
Lateral Head
The head located closest to the outside of the body.
Medial Head
The smallest of the three heads, located deep and between the long and lateral heads.


How do you go about training these muscles?
Well, try encorporating these exercises into your routine.

-Overhead exercises were your elbows are beside your ears.





(Overhead Tricep Extension)


-Exercises in which your upper arms are behind or beside your body, such as dips or pushdowns.





(Dips)

(Pushdowns)


-Exercises such as lying tricep extensions or close grip bench press.



(Lying Tricep Extension)

(Close-Grip Bench Press)


Always remember to vary your tricep exercises to get all three heads working. This will help you achieve the toned, muscular and symmetrical arms that you are looking for.