Walking: A Complete Guide for Women, 2 edition by Barbara Galloway and Jeff Galloway


125750c887df397.jpeg Author Barbara Galloway and Jeff Galloway
Isbn
File size 17 Mb
Year 2011
Pages 245
Language Englisch
File format PDF
Category sport



 

Klappenumschlag Women's WalkingGuide 28.04.2011 11:43 Uhr Seite 1 166 mm 166 mm Jeff & Barbara Galloway WOMEN’S COMPLETE GUIDE TO RUNNING Any woman, at any fitness level, can enter the running lifestyle. This book is specifically designed to meet the needs and concerns of women. All of the exercises can fit into the busiest lifestyle – to improve attitude, relieve stress and enjoy a greater sense of vitality. THE BOOK This is a book that will take any woman, at any level of fitness into the walking lifestyle. Women will find information on their unique issues, with inspirational stories of individuals who have made changes. Olympian Jeff Galloway and his wife Barbara have helped more than 200,000 people change their lives in a positive way through their coaching, fitness schools, retreats and training programs. The nutrition section offers specific eating suggestions, with advice from highly recognized sports nutritionist Nancy Clark, MS, RD. WALKING: AMERICA’S #1 RUNNING COACH A COMPLETE GUIDE FOR WOMEN www.m-m-sports.com $ 16.95 US/£ 12.95 www.m-m-sports.com JEFF & BARBARA Find more books on GALLOWAY ISBN 978-1-84126-341-0 THE AUTHORS Jeff Galloway is the author of the bestselling running book in North America and a Runner's World columnist, as well as an inspirational speaker to over 200 running and fitness sessions each year. Jeff Galloway has completed far more than 100 marathons, and his innovative ideas have opened up the possibility of exercise and a healthy lifestyle to almost everyone. Barbara Galloway has been a serious runner for years and was on the Florida State women’s track team. Barbara runs practically every day and has competed in over 30 marathons. Her best 10K time is 41:50, and marathon time 3:18. She has a master’s degree in physical education and conducts running clinics during running vacation retreats at Lake Tahoe and Athens, Greece. Women Walking Guide.qxd 08.04.2011 10:47 Uhr Seite 1 Jeff & Barbara Galloway Walking: A Complete Guide for Women Women Walking Guide.qxd 08.04.2011 10:47 Uhr Seite 2 Women Walking Guide.qxd 08.04.2011 10:47 Uhr Seite 3 Jeff and Barbara Galloway Walking: A Complete Guide for Women Meyer & Meyer Sport Women Walking Guide.qxd 08.04.2011 10:47 Uhr Seite 4 This book is the 2nd, extended Edition of the book “Women’s Complete Guide to Walking” British Library Cataloguing in Publication Data A catalogue record for this book is available from the British Library Jeff and Barbara Galloway: Walking: A Complete Guide for Women Maidenhead: Meyer & Meyer Sport (UK) Ltd., 2007 ISBN 978-1-84126-341-0 All rights reserved, especially the right to copy and distribute, including the translation rights. No part of this work may be reproduced— including by photocopy, microfilm or any other means— processed, stored electronically, copied or distributed in any form whatsoever without the written permission of the publisher. © 2007 by Meyer & Meyer Sport (UK) Ltd. 2nd, extended Edition 2011 Auckland, Beirut, Budapest, Cairo, Cape Town, Dubai, Indianapolis, Kindberg, Maidenhead, Sydney, Olten, Singapore, Tehran, Toronto Member of the World Sport Publishers' Association (WSPA) www.w-s-p-a.org Printed by: B.O.S.S Druck und Medien GmbH ISBN: 978-1-84126-341-0 E-Mail: [email protected] www.m-m-sports.com Women Walking Guide.qxd 08.04.2011 10:47 Uhr Seite 5 CONTENTS 1 “I Could Never See Myself Sweating” . . . . . . . . . . . . . . . . . . . .9 Thousands of women are getting off the couch to exercise —and are changing their lives for the better. 2 Woman-specific Exercise Issues, by Barbara Galloway . . . . . .12 • Movement of internal organs . . . . . . . . . . . . . . . . . . . . . . .12 • Breast issues and bra fitting . . . . . . . . . . . . . . . . . . . . . . . .13 • Chafing issues . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15 • Incontinence . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15 • Loss of menstrual periods: amenorrhea . . . . . . . . . . . . . . . .16 • Nancy Clark on amenorrhea . . . . . . . . . . . . . . . . . . . . . . . .16 • Amenorrhea and anorexia . . . . . . . . . . . . . . . . . . . . . . . . .17 • Exercising through pregnancy . . . . . . . . . . . . . . . . . . . . . .18 • Exercising after pregnancy . . . . . . . . . . . . . . . . . . . . . . . . .19 • Choosing a stroller . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20 • Post-partum depression . . . . . . . . . . . . . . . . . . . . . . . . . . .20 • PMS and menstrual issues . . . . . . . . . . . . . . . . . . . . . . . . .20 • Osteoporosis . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21 • Menopause and after… . . . . . . . . . . . . . . . . . . . . . . . . . . . .23 • Nancy Clark on women, weight & menopause . . . . . . . . . .26 Women Walking Guide.qxd 08.04.2011 10:47 Uhr Seite 6 3 4 5 6 Family and Friend Issues, by Barbara Galloway . . . . . . . . .30 Getting Kids or Adults into Exercise . . . . . . . . . . . . . . . . . .32 No More Excuses—Destroying Most of Them . . . . . . . . . . .37 Heroes: Former Non-Exercisers Who Inspire Us . . . . . . . .42 1) Exercising with cancer . . . . . . . . . . . . . . . . . . . . . . .44 “If I had to choose between my old pre-cancer life as a somewhat depressed, overweight, unmotivated and unfulfilled couch potato and my current life with cancer, it’s easy. I’m energetic, happy, motivated and love life each day.” Lee Kilpack 2) Exercise renaissance in her 50s . . . . . . . . . . . . . . . . .45 Cathy is 60 and running strong!46 3) Marathon records after 80 . . . . . . . . . . . . . . . . . . . . .46 Sickly most of her life, Mavis began running in her 60s and everything changed for the better. 4) Running with only one foot . . . . . . . . . . . . . . . . . . .46 Think about this when you don’t feel like running because things are not “perfect” 5) Fighting breast cancer while helping others . . . . . . . .47 Donna Hicken survives breast cancer twice, and creates THE MARATHON TO FIGHT BREAST CANCER. 6) Overcoming an eating disorder . . . . . . . . . . . . . . . . .49 Food was Julie’s enemy until she discovered that she felt best when running. Food as fuel became her friend. 7) Sudden loss of a spouse . . . . . . . . . . . . . . . . . . . . . .51 Running is great therapy for Dawn, who now directs a scholarship fund run in her husband’s name. 8) Sudden loss of a child . . . . . . . . . . . . . . . . . . . . . . . .52 After her 18 year old daughter died, Marina was miserable, smoked and gained a lot of weight. Running helped her find a positive slant on the rest of her life. 9) Exercising during cancer treatments . . . . . . . . . . . . .53 Michelle trained for a marathon during chamo treatments and finnished her marathon a few weeks after double mastectomy. 10) Cancer comeback: Boston qualifier . . . . . . . . . . . . .54 Sedentary Helene was told by her oncologist to get her affairs in order. Instead, she started training for an unfulfilled dream: running the Boston Marathon. With each marathon, she became less sick—and then qualified for her goal race. 11) Running with lupus . . . . . . . . . . . . . . . . . . . . . . . . .55 “People often ask me how I can run with arthritis; I just smile and say ‘how can I not’.“ Rachel’s inspiring challenge. 7 12) Jeff’s hero—Kitty’s story . . . . . . . . . . . . . . . . . . . . .56 What Does the Research Say? . . . . . . . . . . . . . . . . . . . . . .58 Good news about running and joint health, increase in quality and quantity of life, and how women benefit from exercise 8 6 What Happens to Us as We Get “in Shape” . . . . . . . . . . . .64 JEFF & BARBARA GALLOWAY Women Walking Guide.qxd 08.04.2011 10:47 Uhr Seite 7 9 10 11 12 13 What Do You Need to Get Started? . . . . . . . . . . . . . . . . . . .71 (be sure to read the sections on “heart disease” and “safety”) A Trip to the Running Store . . . . . . . . . . . . . . . . . . . . . . . .80 Getting Hooked on Walking . . . . . . . . . . . . . . . . . . . . . . . .85 Your First Week – How to Begin and Continue . . . . . . . . . .89 The Next Few Weeks . . . . . . . . . . . . . . . . . . . . . . . . . . . . .93 14 15 16 17 18 19 20 The Next 21 Weeks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .96 Why Does Your Body Want to Hold onto Fat? . . . . . . . . . .101 Why Some People Burn a Lot More Fat…. . . . . . . . . . . . .108 Fat-Burning Training: For the Rest of Your Life . . . . . . . . .112 The Income Side of the Equation . . . . . . . . . . . . . . . . . . .115 Good Blood Sugar = Motivation . . . . . . . . . . . . . . . . . . .124 What Should I Eat? Specific Suggestion for Meals And Snacks . . . . . . . . . . . .128 • The Eating Plan: Meal by Meal . . . . . . . . . . . . . . . . . . .133 21 Nutrition Advice from Nancy Clark . . . . . . . . . . . . . . . . .141 (including “Taming the Cookie Monster”) 22 23 24 25 26 27 28 29 Walking Form and “Shuffling“ . . . . . . . . . . . . . . . . . . . . .148 Staying Injury Free . . . . . . . . . . . . . . . . . . . . . . . . . . . . .153 Your First Race . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .158 Stretching . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .170 Strengthening . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .173 Cross-training: Getting Better as You Rest the Legs . . . . . .178 Dealing with the Heat . . . . . . . . . . . . . . . . . . . . . . . . . . .184 Problems/Solutions . . . . . . . . . . . . . . . . . . . . . . . . . . . . .191 • Nauseous at the end of walks . . . . . . . . . . . . . . . . . . . .191 • Tired during workouts . . . . . . . . . . . . . . . . . . . . . . . . .192 • Reasons why you may not be improving . . . . . . . . . . . .192 • Side pain . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .192 • Blisters & black toenails . . . . . . . . . . . . . . . . . . . . . . . .193 • I feel great one day…and not the next . . . . . . . . . . . . . .194 • Cramps in the muscles . . . . . . . . . . . . . . . . . . . . . . . . .196 • Upset stomach or diarrhea . . . . . . . . . . . . . . . . . . . . . .198 • Headache . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .200 WALKING: A COMPLETE GUIDE FOR WOMEN 7 Women Walking Guide.qxd 08.04.2011 10:47 Uhr Seite 8 30 Injury Troubleshooting (as one exerciser to another) . . . .202 • The various types of doctors . . . . . . . . . . . . . . . . . . . . .202 • Quick treatment tips . . . . . . . . . . . . . . . . . . . . . . . . . . .203 • Exercising while healing . . . . . . . . . . . . . . . . . . . . . . .205 • Treatment suggestions—from one exerciser to another . . .206 31 Mental Toughness . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .211 32 Clothing Thermometer . . . . . . . . . . . . . . . . . . . . . . . . . . .217 33 Fabulously Full Figured? . . . . . . . . . . . . . . . . . . . . . . . . .219 Inspirational stories and helpful hints 34 Major Differences as You Get Older . . . . . . . . . . . . . . . . .228 35 Products that Enhance Walking . . . . . . . . . . . . . . . . . . . .232 Appendix Log Sheets . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .240 • Brainstorm your Goals . . . . . . . . . . . . . . . . . . . . . . . . .240 • Write down your Goals . . . . . . . . . . . . . . . . . . . . . . . .241 • Weekly Log Sheet . . . . . . . . . . . . . . . . . . . . . . . . . . . . .242 Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .244 Advisors . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .246 Photo & Illustration Credits . . . . . . . . . . . . . . . . . . . . . . . . . .246 8 JEFF & BARBARA GALLOWAY Women Walking Guide.qxd 08.04.2011 10:47 Uhr Seite 9 #1 “I Could Never See Myself Sweating” For many generations and many reasons, young females have been told not to exercise. Powerful internal instincts put home, husband, children, inlaws and others ahead of themselves. But each year, hundreds of thousands of women are getting off the couch and discovering that walking bestows a uniquely powerful boost to body and mind with a continuing stream of benefits: better health, more energy, a positive attitude, and improved self esteem. Sue’s story illustrates how exercise can allow for positive changes to occur. WALKING: A COMPLETE GUIDE FOR WOMEN 9 Women Walking Guide.qxd 08.04.2011 10:47 Uhr Seite 10 For years, Sue got mad when she saw a woman exercising outdoors. “She looks awful, sweat and hair flying everywhere. Doesn’t she have a family, a job, a home to clean?” The exerciser seemed to be selfish, possibly irresponsible. Then, Sue’s college roommate, Joan, signed up for a local charity training program in honor of her mother, who had recently passed away as a result of a disease. About halfway through the training cycle, Sue bought lunch and gave her friend a donation for the research fund while catching up on gossip. When Sue asked her “roomie” how she had time or energy for such a challenge, with 2 kids and a job, Sue was surprised by the passionate answer from the former dorm potato chip champion. “After the passing of my mom, I wanted to do something to fight this disease. No, I didn’t have time, but the flyer for the training program (for walkers and runners) hit me at the right time.” Joan’s biggest surprise was how she felt after almost every exertion: energized with a sense of accomplishment. Sue tasted Joan’s drink to make sure it was tea. As she drove home, Sue looked at the walkers and runners on the sidewalk in a different light. The following year, Sue walked across the same finish line, with her kids and husband cheering wildly. Those who are taking their first endurance walking steps will certainly face a series of barriers. “I feel tired, I have terrible form, I have no time, I have too many things to do.” At the heart of this sense of uncertainty, we believe, is the fear of not being capable of staying with it — the fear of failure. Many of us feel a greater sense of security when we avoid a challenge, rather than risk the sense of guilt from not following through: if you don’t start, you can’t fail. But every day we hear from dozens of women who took the minimal risk and stepped on the treadmill or out the front door. Even with a few minutes of exercise every other day, the reports are positive: less stress, a better attitude, and more things done on the exercise days. Yes, by taking some workout time for yourself, you push back your 10 JEFF & BARBARA GALLOWAY Women Walking Guide.qxd 08.04.2011 10:47 Uhr Seite 11 endurance, reduce stress, and find that you have more energy for family and other responsibilities. This puts you in a better state of mind, with more time for others. Indeed, studies show that exercisers organize their lives better and get more done during the day. The greatest benefit that formerly sedentary people report, once they get “hooked” on exercise, is that they feel more control over their lives. You don’t need to have any special abilities to walk, and research says that your current walking form is just fine — close to ideal in most cases. In this book you’ll read how muscles naturally respond to exercise by improving strength, endurance and tone — at any age. With adequate rest and liberal shuffle breaks, it’s possible to bypass almost all of the aches and pains. You’ll learn motivational drills to get started and discover a wide range of rewards from mind and spirit. Then you will be approached by others who say things like “I wish I had time to exercise” or “I wish I had your energy” or “I tried to exercise and I’m not designed for it.” This is your chance plant a seed. Tell her that you are sure, with the right method (found in this book), she can enjoy the feeling of exertion and find the time for it. Then offer your help. When you get someone involved in something that changes her life for the better, it enhances your life, too. After more than 30 years of helping thousands of women take their first steps, it’s clear to us that almost anyone can regularly walk without aches and pains. All you need to start is the desire to feel better, and the willingness to spend several periods of 10 to 30 minutes a week gently moving your feet and legs. Every woman who exercises is a winner. The material below is offered as advice, from one exerciser to another. It is not meant to be medical consultation or scientific fact. For more information in these areas, see a physician or research medical journals. But above all, laugh and enjoy your journey. It could change your life! Jeff & Barbara Galloway WALKING: A COMPLETE GUIDE FOR WOMEN 11 Women Walking Guide.qxd 08.04.2011 10:47 Uhr Seite 12 #2 Women-Specific Exercise Issues by Barbara Galloway While most of the principles of physiology and training apply to men and women alike, there are some significant gender differences. Men tend to have larger and stronger muscles, more testosterone and stronger bones than women. Women have wider/flexible hips and greater fat storage. After coaching many women for over 30 years, we’ve found that women exercisers have more patience, tend to be more aware of the changes (especially hormonal) in their bodies, place great value in long-term health, and are more likely to back off before the aches and pains become injuries. In this chapter, we will address the problems that only women face. Movement of internal organs There is no evidence that walking or even running will cause the internal organs to move around and be damaged. Experts believe that our ancient ancestors regularly covered thousands of miles every year — probably more than most Olympic athletes today. Some who study this period of primitive human history believe that women made these constant journeys while pregnant or when carrying young children. 12 JEFF & BARBARA GALLOWAY Women Walking Guide.qxd 08.04.2011 10:47 Uhr Seite 13 Breast issues Some women are concerned that strenuous exercise can break down breast tissue. I’ve seen no evidence for this in any research nor has it been noted by any expert in this field. There are support and chafing issues that are managed daily by millions of women exercisers. Larger breasted women may have a tendency to walk with a slight forward lean, which can produce lower back and neck muscle fatigue and pain. The postural muscle exercises suggested in this book can help in managing this problem. Bras This piece of exercise equipment is just as important as shoes for comfort and walking enjoyment (maybe more so) for most women. If the shoes and bra are not selected for your specific needs, you won’t be very comfortable and can be miserable when you walk. You will gain a great deal of control over your comfort during exercise when you take as much time as necessary to select the model that supports you best and is comfortable. Be prepared to pay significantly more than you would pay for your everyday bra. Remember that bras usually last a lot longer than shoes. • There are a growing number of bras (based on cup sizes) designed for specific types of exercise. Enell, Moving Comfort, Champion, and Nike are just a few brands. • Many of the well-constructed “workout bras” are not supportive for some walkers. The elastic in these products (for twisting and extraneous motion in tennis, pilates, etc.) allows for significant bouncing and stress when walking at a brisk pace. • Comfort: Look first at the fibers next to your body. The micro fibers can move moisture away from your skin. This can greatly reduce chafing (see next section). A & B Cups: Women who wear these sizes can often find support with an elastic compression bra. There will still be some movement during exercise and sometimes some skin irritation (particularly on long walks), but this is usually minimal (see the next section on chafing). C, D & E Cups: Compression bras don’t work. Look for bras that WALKING: A COMPLETE GUIDE FOR WOMEN 13 Women Walking Guide.qxd 08.04.2011 10:47 Uhr Seite 14 have cup sizing and straps that have minimal or no elastic. Strap placement will differ among individuals, so try on a variety of bras to find the configuration that matches up with your body. If there is pressure on the shoulders where the straps press down, padded straps can help. Many large-breasted women have reported success with the Enell brand and the Fiona model from Moving Comfort. Champion has a seamless underbra with underwire that has also been successful. Due to hormone fluctuations, many women find that their breasts are more sensitive at certain times of the month than others. A more supportive bra may provide more comfort when this occurs. BRA FITTING • Overall, the bra should fit snugly but not constrict your breathing. You want to be able to breathe naturally as the bra expands horizontally. The lower middle front of the bra should be flat across your skin — snug without pressure. • Use the middle set of hooks when trying on the bra. • The cup should not have wrinkles. If this happens, try a smaller cup size. Sometimes different brands have slightly different sized cups. • If breast tissue comes out of the top of the cup or the side, try a larger size. • The bra should not force your breasts to move in any direction or cause them to rub together. A secure fitting cup should limit the motion. • With the bra on, move your arms as you would when walking. You shouldn’t have any aggravation or restriction of the arm motion. • The width is too wide if the band rides up in the back. You may also lengthen the shoulder straps. • Under the band, front and back, you should be able to insert one finger. • Generally, you should be able to put two fingers under each strap. • Try it on and walk in place in front of the mirror to see if there is too much bounce. 14 JEFF & BARBARA GALLOWAY Women Walking Guide.qxd 08.04.2011 10:47 Uhr Seite 15 • Walk for a short distance if the store staff will let you. Ensure that you have no irritation, that breathing is comfortable, and that you can move through the walking motion naturally. Chafing issues During warm weather, and on longer walks, most women have a few areas where clothing or body parts produce wear on other body parts. By reducing the friction in these areas, you’ll reduce the irritation. The most commonly rubbed areas are between the legs, the lower front center area of the bra and just below and behind the shoulder, where the upper arm swings behind the body. You can significantly reduce both friction and aggravation by using vaseline and exercise products like “glide” that tend to last longer. Many women who have chafing problems apply lubricant to both skin surfaces (and/or the garment) before walking, and some carry a plastic bag with the lubricant. As in most continuous rubbing situations, the sooner you reduce the friction, the less irritation there will be. “Compression tights” (shorts made of lycra) have reduced chafing between the legs dramatically. Sometimes, too much material and/or seaming in the shorts or top will increase chafing. Minimal material is best. Incontinence The process of childbirth, aging and the reduction of estrogen often results in a natural weakening of support in the lower pelvis. It is fairly common that on longer walks there may be some leakage of urine. Women who experience this can do the following: • Do kegel exercises: visit www.mayoclinic.com/health/kegelexercises/WO00119 • Carefully reduce your intake of fluids 1-2 hours before exercise and/or change liquids • Wear dark shorts and bring a change of clothing after a walk • Use an absorbent pad in the shorts • Ask your doctor about a “bladder tack” WALKING: A COMPLETE GUIDE FOR WOMEN 15 Women Walking Guide.qxd 08.04.2011 10:47 Uhr Seite 16 Loss of menstrual periods (amenorrhea) Years ago, a leading researcher in female fertility reported that a steady increase in weekly mileage could cause a cessation of periods. Within a few hours, he received calls from two of the leading female distance runners in the US. The first was concerned that the cessation would signify permanent loss of fertility, and he assured her that this was not indicated by the research. The second runner wanted to know if a certain daily mileage would reduce fertility for that night (this was also not indicated). There are many stresses in life that can cause the interruption of a woman’s monthly cycle: poor diet, low level of body fat, too much exercise, and an accumulation of stress. When the overall stress and the stress hormone cortisol reach a certain level in the individual, the hypothalamus in our brain reduces estrogen production and at some point menstrual periods cease or become irregular. Dr. Nicole Hagedorn, an OB/GYN herself, has noted that regular exercise, within your capabilities, can reduce stress in individuals. But when women increase their weekly distance too quickly, the increase in cortisol can be a primary cause of amenorrhea. We believe that too many miles per week kept us from conceiving for several years. It took five competitive marathons in 6 months to produce an injury, and the lack of exercise and one hormone shot during the recovery allowed for fertility to return. In other words, we owe our first child to an injury. Nancy Clark on amenorrhea The negative aspects of amenorrhea, as reported by Nancy Clark, are as follows: • loss of calcium from the bones • an incidence of stress fractures 3 times greater than average (24% of athletes with no or irregular periods experience stress fractures as compared to only 9% of regularly menstruating athletes) • long-term problems with osteoporosis starting at an early age • temporary loss of the ability to conceive a child 16 JEFF & BARBARA GALLOWAY Women Walking Guide.qxd 08.04.2011 10:47 Uhr Seite 17 Amenorrhea and anorexia Although amenorrhea exists among women with no eating disorders, loss of menses is certainly symptomatic of restrictive, anorexic-type eating behaviors. The American Psychiatric Association’s definition of anorexia lists “absence of at least three consecutive menstrual cycles” among the criteria. Other criteria include: weight is 15% below normal for body type, intense fear of gaining weight or becoming fat, and distorted body image (i.e., claiming to feel fat even when emaciated), all of which are concerns common to female athletes. If you feel as though you or someone you know are/is struggling to balance food and exercise, you might want to seek counseling from a trusted physician, dietitian and/or counselor. To find a local sports nutritionist, call 800-366-1655 or visit www.eatright.org and use the American Dietetic Association’s referral network. Note: Be sure to read “Overcoming an eating disorder” (#6 in the Heroes chapter, p. 49) Suggestions for combating amenorrhea • Cut mileage 50% for several months. Swimming could be your exercise substitute. Even world-class swimmers have a very low rate of amenorrhea. • Increase your eating so that you will gain 5 pounds. This will not make you fat and often brings back the regularity of periods. • Eat adequate protein and calories Amenorrheic athletes tend to eat less protein and calories than their regularly menstruating counterparts. Even if you are a vegetarian, remember that you still need adequate protein. Eat additional calories from yogurt, fish, beans, tofu and nuts. • Eat at least 20% of your calories from fat. If you think you will get fat doing this, think again. Although excess calories from fat can be easily fattening, some fat (20-30% of total calories; 4060+ grams fat/day) is an appropriate part of a healthy sports diet. Nuts, peanut butter, salmon, olive oil are healthy choices. • If your diet al.lows, include small portions of red meat 2 to 3 WALKING: A COMPLETE GUIDE FOR WOMEN 17 Women Walking Guide.qxd 08.04.2011 10:47 Uhr Seite 18 times per week. Surveys suggest runners with amenorrhea tend to eat less red meat and are more likely to follow a vegetarian diet than their regularly menstruating counterparts. Even in the general population, vegetarian women are five times more likely to have menstrual problems than meat eaters. It’s unclear why meat seems to have a protective effect on menses. • Maintain a calcium-rich diet to help maintain bone density. A safe target is the equivalent of 3 to 4 servings per day of low-fat milk, yogurt and other calcium-rich foods. Being athletic, your bones benefit from the protective effect of exercise, but this does not compensate for lack of calcium nor lack of estrogen. • Stay in touch with your OB/GYN. Many women exercisers have adjusted hormone supplementation and returned to regular cycles. Exercising through pregnancy Although I ran through my pregnancies, I will never say that every woman should try this. Most can probably do light exercise for the first half to two-thirds of the term. Find a doctor who wants you to exercise, if possible. When that doctor tells you not to exercise (or cut the amount), you know that you should do so. Your doctor can be your “health coach” in the very best way. Most women who are already walking can continue for a while. Don’t ever push through pain or any feeling that concerns you. Stay cool. Exercise during the cool parts of the day. During the summer, you can alternate walking with a swim or water running (or exercise in the air-conditioned indoors). Crunch Time — the final 3 months. During the last two months, the baby’s demand for oxygen increases significantly. This means that it will be very easy for you to become anaerobic during walks that were easy a month before. If your doctor is still OK with your exercise, slow down and take “sit down breaks” between 3-5 minute segments. It is very common, during this last trimester, to feel Braxton-Hicks contractions when walking. Many doctors will tell you not to 18 JEFF & BARBARA GALLOWAY

Author Barbara Galloway and Jeff Galloway Isbn File size 17 Mb Year 2011 Pages 245 Language Englisch File format PDF Category Sport Book Description: FacebookTwitterGoogle+TumblrDiggMySpaceShare Der “Walking-Lifestyle” eignet sich für Frauen auf den unterschiedlichsten Fitness-Leveln. Dieses Werk beeinhaltet neben detaillierten Trainingsplänen auch einen Speiseplan, der die Leserin in ihrem Training unterstützt.Ebenfalls bietet “Walking: A Complete Guide For Women” Informationen, die den speziellen Bedürfnissen von Läuferinnen dienen sowie inspirierende Walking-Geschichten.     Download (17 Mb) Fortschritte im Functional Training: Neue Trainingstechniken für Trainer und Athleten Das große Buch vom Triathlon Triathlontraining für die Mitteldistanz (2017) Volleyball Drills: Optimiertes Training Für Alle Basistechniken Die Triathlonbibel: Das Standardwerk für alle Triathleten Load more posts

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