OnFitness Magazine - July/August 2014 - 22

DEPARTMENT OF

WEIGHTS &
MEASURES

How to start running

SCIENCE

Start with run/walks. While it's tempting
to just go out and run as fast as you can
for as long as you can, you'll ultimately
run longer, feel stronger and stay injury
free if you start by adding short bouts of
running to your regular walks and
gradually increasing the amount of time
that you spend running.

W W W. O N F I T N E S S M A G . C O M

V O L

1 5

N O

2 0 1 4

2 2

Hydrolyzed vegetable protein: The process of extracting seed oils from soybeans or corn (a series of chemical reactions involving hexane, taking place in
chemical plants that look a lot like oil reﬁneries) leaves behind dehulled, defatted soy or corn meal. Typically this goop is fed to cattle, but since it's cheap and
produced by the ton due to massive subsidies for industrial monocrop agriculture, there is great ﬁnancial incentive to ﬁgure out how to feed it to people.

Whether you start on a treadmill, a road,
in the woods or a hiking trail, the most
important thing when you start running
is to ﬁnd a safe route that feels
comfortable.

New app to
diagnose
cancer

Tracks are ideal places to take your ﬁrst
steps, since they're ﬂat, trafﬁc free and
the distance is measured.
Once you're running, you may feel
comfortable enough to skip the walking
breaks. But it's important to take walking
breaks before you feel like you need
them. This will help fend off fatigue and
prevent you from doing too much too
soon.

You knew it was
coming: a smartphone app that can
diagnose cancer
using a blood
sample. A PhD
student at
Northrumbria
University, Worawut
Srisukkham, is
working on
developing this
application.
The smartphone
would have a
microscopic lens
attached, to
magnify a blood
slide. The app
would screen for
evidence of the
blood cancer
leukemia.
This mobile device
application would
be low cost and
valuable for doctors
in remote, needy
regions. Worawut
foresees use of this
app to screen
people in poor
communities to
prevent delayed
diagnosis.

Persistent dull
ache in wrist
from lifting?

ou need to strengthen your wrists. The
way to do this is with wrist curls and
wrist rolling motions against resistance
(use a short bar with a weight hanging
from it; roll the bar in both directions), and
also try hand grip devices.
Also make sure you're deadlifting. If
you're using weightlifting gloves, toss
them. They make gripping against resistance easier, and this will not make the muscles that control wrist movement stronger
and more durable.
RUNNING TIP

"Is that guy actually doing anything,
just slowly walking for his routine?"

his comment might come from a novice exerciser who notices someone with a great
physique casually pacing about in between high intensity intervals.
Every time the novice turns towards this trainee, the trainee is just wandering about, hands
on hips, or maybe the trainee has the treadmill set at a 3 mph level walk. "Gee, that guy's hardly working, but look at his bod."
Well actually, this guy is working, hard. He's doing the sprint 'n march, rather than a
marathon. Imagine the kind of body you want: Is it that of a marathon runner's or a sprinter's?
Ditch the two-hour stints on cardio equipment where you're just pedaling and pedaling or jogging for endless hours every week, not seeing any changes in the shape of your body.
See what happens when you go as hard as you can for 30 seconds, then casually pace or
wander for a few minutes, and alternate this way eight times, twice a week. This is called high
intensity interval training (HIIT).
Yes, that person next to you on the treadmill, who's been walking slowly for an accumulated time of 20 minutes, and running (hard) for a total time of just several minutes, is actually doing far, far more for their body than you are...you with your hands grasping the machine
at its highest incline so that the tread is dragging your feet along, for an hour nonstop.
For how many months have you been doing this? Does the mirror show much change?

Are you eating enough?

ometimes, adding a few extra calories a day will
spike metabolism in a hardworking trainee. If
you're not eating enough, the body wants to conserve fat stores to subsidize hard workouts. If one
eats a little more (clean foods), the body will be
more inclined to release some fat for energy.

BUILDING YOUR TRICEPS

Triceps press-down
Stand erect in front of a pull-down machine with feet about 16 inches apart, and
back straight. Grasp the bar with both hands using either a palms-up grip or a
palms-down grip, hands 8-16 inches apart. Keep upper arms at your sides
throughout. Forearms and biceps should be touching. Slowly press bar down to
full arm's length. Hold. Slowly return to the starting position with control. Keep
tension on triceps while pressing down and returning to the starting position.

Running 8-15 miles
per week signiﬁcantly
increases aerobic
capacity, and positively
affects coronary risk
factors.

Why women
should have
more muscle
> Increase resting metabolism. Isn't
that what most women want?
> Be able to eat more food but not
gain fat
> Look less soft and ﬂabby and more
ﬁrm and shapely
> Reduce cellulite, maybe even get rid
of it altogether
> Be a better athlete, and if you're not
an athlete, you'll still have better
coordination.
> Have stronger bones and live a
longer, easier life
> And by the way, all these beneﬁts apply to men, too (though
men rarely have cellulite).

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OnFitness Magazine - July/August 2014

Table of Contents for the Digital Edition of OnFitness Magazine - July/August 2014