Understanding your health and physique goals and programming to those goals is very important.
I am not the fastest and I am not a body builder, but I have achieved most of my health and physique goals.
There is a balance in my training between endurance and resistance training to achieve those goals. I want heart health, weight loss and a muscular physique. At the same time, I want to eat the foods I love.
So, I can’t over index on endurance training if I want continuing muscle growth. Yet, for cardiovascular health and an efficiently running “motor”, I need the aerobic endurance training.
Below us an excerpt from a really boring study to help us all understand this.
Chronic endurance/aerobic training, in the absence of regular anaerobic training (e.g. resistance training and/or high intensity interval training) provides ONLY a catabolic stimulus to the body. It does not provide an anabolic (muscle building) stimulus.
There also seems to be an inverse relationship between endurance and both muscle hypertrophy and rate of force production (i.e. you aren’t going to get bigger and stronger by engaging only in endurance training — the opposite will occur).
This is partly because muscle fibers adapt by becoming smaller in size so that, along with an increase in mitrochondrial and capillary density and function, there is less muscle mass for oxygen to diffuse through to enter the cells, which assists in allowing the muscles to be much more efficient in consuming oxygen and increasing aerobic capacity — oxygen can get into the cells more quickly.
What are your thoughts on this? Are you pushing aerobic training too much? Maybe you are hitting the resistance training and forgot about the health benefits of aerobic exercise?
We’ve been training for a few months now. We are only three weeks away from our big run. But now the Coronavirus (COVID-19) has forced the run organizers to cancel. #Coronavirus #BentonvilleHalfMarathon
It’s a hard choice for the organizers. And for the runners, especially first time half marathon runners, this is devastating news. For those who have been training and weekly pushing their bodies to new distance or pace goals, their big motivation has been removed.
This year would be my third Bentonville Half Marathon, my goal was to just run it faster. Yet I have many friends that I have encouraged to run their first half, and a few are now very demotivated.
My message to you all is to focus on taming the flesh and silence the voice of the lazy flesh sack we live in.
Be determined to press on and conquer those 13.1 miles. Many races are switching to a virtual format. This means you still have to prove that you ran the miles to get the medal.
And although the lights and the camera may not be there, the action will be. When you run 13.1 miles for the first time in your life it will still move you emotionally. Don’t give up your training just because you won’t be around thousands of other sweaty faced runners.
The true goal is to overcome the voice of the quitter in your head. And prove to yourself that you can do it. This is your motivation! Not the crowd at the finish line, but the one doubting voice in your mind that you must silence.
There are not many life changing goals that have ever been reached without hard work, obstacles, challenges and/or pain. Many times those goals are achieved without a finish line and no audience to speak of. But the goal was still achieved.
Will you give up? Will you let the voice of fear and laziness win again? Or will you Run, Endure and Finish Strong?
Taming the flesh and extending the mission that God has created you for.