Erik's Weekly Fitness Tip: Single Leg Deadlifts for Dummies

single leg deadlift
 

Why Single Leg Deadlifts?

The single leg deadlift (SLDL) is one of the best exercises that a runner can do! Have you done your SLDLs lately? 

Not only do SLDLs target the glutes and hamstrings (which helps to eliminate muscle imbalances) but this exercise also increases foot and knee stability. After doing this exercise at least twice a week (3-4 sets, 5-8 reps on each leg), you'll start to build better balance and proprioception (body awareness).

How to execute this exercise:

- Grab a pair of dumbells/kettlebells and hold them to your side

- Pull your shoulders back and down

- Keep your back flat and tight

- Hinge over at your hips

- Go down to a comfortable distance where you can keep your back flat

- Return to the starting position and repeat the movement

- Make sure you do not round your shoulders 

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Erik's Weekly Fitness Tip: What the heck is an RMR?

RMR Test
 


RMR Defined

What is an RMR? 

RMR stands for Resting Metabolic Rate. 

Why should I care about my RMR? 

Because it can tell you how many calories you need to lose weight. You can't manage what you don't measure.

How does the RMR test work? 

Easy! Lie down on your back and breath into a tube. The machine will then measure what's called your gas exchange. Basically, this is the amount of oxygen that your body draws in, relative to the amount of C02 your body releases. 

What will the RMR test do for me? 

After this test is complete, you will know exactly how many calories your body burns at rest. You will then be able to develop a nutritional plan that is specific to your needs. Having a manageable caloric intake will ultimately help you drop body fat. 

Who would have thought that breathing into a little tube would make reaching your racing goals that much easier :)

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**Photo by JMendes Photovideo

 

 

Erik's Weekly Fitness Tip: Toughen Up Your VO2

VO2 Test
 

The Truth About VO2

What is VO2? 

It is a measurement of the body’s ability to utilize the available oxygen. 

Why is this important? 

A high VO2 max is important because it is closely correlated with distance-running performance. 

How can you improve your VO2? 

Stress...you have to apply stress to the body (but only with proper training, of course.) One way to do this is to run in long intervals because the repeated high level of stress provides the heaviest load on the cardiovascular system. 

Sample Workouts

1. 4 x 1,200 meters @ VO2 Max with 2-3 minutes recovery.
2. 6-8 x 800 meters @ VO2 Max with 2-3 minutes recovery. 

Performance

VO2 max training is tough, that is why most runners never do anything with it. Not only will it make you faster and stronger, you can take advantage of mental toughness that comes with this type of training. 

"If it doesn't challenge you, it doesn't change you." -Fred DeVito

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