Archives for August 2011

Consistent or Consistently Inactive?

The Findings:

After recently returning to full training from a calf injury, that meant not running for 25 days, I have witnessed first hand(again!) what a break in fitness training can do! The great thing about technology is being able to compare data and doing exactly that has shown me in black and white the differences between regular, consistent exercise, to irregular, inconsistent exercise. After seeing what it can do to someone like myself that is in the fitness industry for a living and loves to keep fit, I thought it might be a great idea to share my comparisons with others that exercise a lot less, to show the effects it can have on the body and change a few people’s mind sets towards regular exercise.

The facts:

I run 10 miles at a time 2-3 times a week with 1-2 resistance training sessions in between, consisting of full body weights and core exercises. The last time I ran(when fresh) before getting injured, was Sunday 10th July. Since then I have not been able to do any impact exercise so I’ve been limited to CV on a bike and weight training. Because of this I knew my fitness would suffer but I wasn’t sure how much until I returned from injury. My first run back from injury(without pain) was on Thursday 11th August, 32 days apart. The differences in pace, time, and most importantly heart rate are quite amazing!

Here is the comparison(make sure to click on ‘more detail’ for a thorough comparison):

http://connect.garmin.com/activity/comparison?activityId=105655672&activityId2=98138179

If you look at the difference in max and average heart rate between the two, the latter run was higher by 12 beats per minute, making the heart rate zone much higher and the body having to work much harder even on a flatter course. If this is what can happen to the efficiency of the heart of a personal trainer in 32 days, whilst continuing other forms of training in that time, imagine what it can do to the average person that neglects their body and the exercise they do to keep it in shape over months or years of irregular, inconsistent exercise. If the heart takes that short a time to become that less efficient, take a moment to think about the strain it will have on other organs of the body and the body’s performance as a whole. Even the smallest jobs could seem epic if the heart has to work so hard to make it happen, so here are a few tips to make sure you keep your body working as efficiently as possible.

The Tips:

  1. When starting to exercise, try to get into a routine that the body recognises. Build it up so that you workout at least 2-3 times a week for an hour at a time.
  2. Everyone needs a rest to let the body recover and as I’ve mentioned before, the rest is just as important as the actual workout, but don’t leave it too long between workouts. As you can see from the stats above, if the gaps are too big between exercise, the body’s fitness will suffer and you will feel like you’ve taken a step backwards every time you start exercising again.
  3. Lastly, keep things fresh by mixing up what exercise you do, this way you will be less inclined to put it off as you are bored of your routine. By doing this you will keep your exercise routine fun, consistent and your body working efficiently for as long as you put the hard work into it.

I hope these three tips help you keep your body fit and healthy. If you have come across the same break in exercise and experienced the same fitness struggles, please leave your stories and let me know if this blog has helped you!