‘Sprinting vs. Runing vs. Jogging vs. Walking.’

Let’s define.

Sprint: less than 800 meters +90%

Run: more than 1 mile 75-85%

Jog: more than 4 miles 55-70%

Walk: 10-50%
(% of maximum heart rate)

When you sprint, you test your mechanics. Faster you go the more you notice inefficiencies. You don’t tune up a Ferrari and never push it past 2.000 rpm.

When you run, you test your vo2 capacity. You discover your anaerobic threshold (shortness of breath). Typically this occurs when your heart rate reaches beyond %78 of maximum capacity, during prolonged efforts. Your staying power. Your ability to get oxygen to the muscle tissue.

When you jog, you learn to move through the path of least resistance. The stronger your heart’s stroke volume the better. The closer you stay near your resting heart rate the better. The longer you can go without “power leaks” (s.a.) the better. The longer time duration you do this the weaker you become.

When you walk, you learn your gait. The lack of intensity allows for hyper awareness, in comparison of the locomotive pace of the above options. Here you can master the foot strike (ball first then touch down the heal). Here you can discover to move with a slight knee bend (cushion) utilizing your muscles and not only jamming into your capsules and stressing your connective tissue. And the obvious feature, you can do it with a friend and have a conversation, i.e. not out of breath.

Side note.

Any aerobic activity with the heart rate past 75% for longer duration than 40 minutes and the game changes. By this length of time having roughly 15-25 grams of high glycemic (no fiber or fat) food sources is mandatory. That is if you are planning to continue in the hours realm and you want that staying power. Plus 2.5 hours and the game changes once again (whole foods). If you know my programming you know we don’t use this protocol outside of 1-3 per 2 weeks. Walk and sprint if you must.

So now you need some workouts for each and the programming for your specific frequency and duration. Because yes, everyone is different and everyone needs custom feedback. BUT we all are human beings and we all have the same end goal. Health Happiness and Vitality.

p.s.
When I teach swimming, biking, rowing, and running, these are a few dynamics at play. Aerobic activity all must be treated the same. The difference is in the mechanics, splits, and distances. Balancing the effort into each skill without shifting your body’s rhythm away from my method. That is the tricky stuff. Because the last thing we want to do is burn the candle at both ends. Aerobics are not the answer, alone!

Fast Strong Powerful (that’s what I chant when the legs are burning).

Dan Baruch


How can I set a goal / determine my vision?
First you must determine your aim, second you must set your priorities.
(click here) Download GOAL setting work sheet. pdf

How can I become more aware of my emotions and triggers?
Start by noticing what makes you happy and what makes you upset. Then be mindful of the triggers and reactions which come from these emotions.
(click here) Download AWARENESS work sheet. pdf


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How can I become more flexible?

First we need to create movement patterns. Patterns we move freely throughout (mobility). Once this range of motion is fluid we must implement flexibility training. This means painful stretching of the tendons and ligaments. We then go back and strengthen all of the muscles involved during this range of motion. Then we repeat. This is the way myself and students have always done it…

A good example is:

  • While standing, bouncing lightly touching your toes.
  • Then while sitting locking the knees and grasping the toes, pull your head to your knees.
  • Then while standing on two boxes placed two feet from one another, perform ‘toe touches’ holding a heavy kettle bell, maintaining the handle’s travel path in-line with the ankles and hips

Dan Baruch


How can I set a goal / determine my vision?
First you must determine your aim, second you must set your priorities.
(click here) Download GOAL setting work sheet. pdf

How can I become more aware of my emotions and triggers?
Start by noticing what makes you happy and what makes you upset. Then be mindful of the triggers and reactions which come from these emotions.
(click here) Download AWARENESS work sheet. pdf


GET STARTED! CALL NOW!! 612-382-8594

*Download Screening Form

The secret plan for progressive strength.

The secret plan for progressive strength.

The plan is to periodically progress past your current capacity. The challenge is to achieve the deepest muscle soreness (possible) while at the same time avoid any connective tissue strains. In order to do so progressions must be the central/integral framework in the method.

For example: the bicep curl.

We will use this movement because it is the easiest for people to imagine. If you are not sore for days post training you have never experienced what we are talking about, but again we are talking about muscle soreness coupled with zero connective-tissue strain. An extremely difficult achievement. This is where hormesis and the bigger (training) picture comes in.

And why should one induce such a violent protocol? Because if you are serious about your muscular development you will seek out professionals who can get you to this level of mastery. If you are not satisfied with your current physical potential you must train past your current capacity. This is just the way it is.

It is called hypertrophy, some say no pain no gain, you can describe “it” many ways, but you have to actually feel it to have an opinion and know what “it” precisely is. You can geek out with the physiology of it. How actin and myosin interplay with the z-line causing micro-tears in the set number of muscle fibers during the eccentric contraction (lengthening phase) and the vital need for calcium and electrolytes to spark properly to engage this contraction. The geek stuff is the fact checking. The fact checking I had done at 18 years old at university.

We can get into the personalization, the volume, the frequency, the duration, etc. But anyone who gives (bad) advice over the internet or from a book is no master in my mind. Everyone’s body is different. The method I have in place can not be found in a book. That would be like discovering the meaning of life. Not in this reality folks. The reality is we need to do the experiments and come to the discoveries one by one on our own.

Dan Baruch


How can I set a goal / determine my vision?
First you must determine your aim, second you must set your priorities.
(click here) Download GOAL setting work sheet. pdf

How can I become more aware of my emotions and triggers?
Start by noticing what makes you happy and what makes you upset. Then be mindful of the triggers and reactions which come from these emotions.
(click here) Download AWARENESS work sheet. pdf


GET STARTED! CALL NOW!! 612-382-8594

*Download Screening Form

Yoga?

Wondering my take on yoga?

Half of ‘you’ don’t have clue and the other half are busy with crystaIization. I sit happily in the middle occasionally watching in confusion.

Man explains, I have a knot in my back. Yes my friend I saw that when you left the car, your spine, your anatomical posture is crap. Those moveable bones called vertebrae, yeah they got you sliding down the pain train either way.

Undeveloped = Tight and Restrictive.
Flip the switch = See-through showed symptons.

My favorite example of connective tissue vs muscle is the movement pattern doris/plantar flexion/extension. With one you can tone (muscles) and one you can stretch (c.t.). The trick is to develop each separately (independently) and in parelel, together in synchrony (antagonist. protagonist). And succinctly, the moment (gap) i.e. moment of weightlessness and in-stability.

Another good expansion is, when rolling the shoulders, i.e. scapuler manipulation. With the wrong balance of connective tissues pliabIllity and muscle tension (toned & honed) you will hear the clicking and see the wincing.

The deeper the (concentric) contraction, meaning the shorter you can make the muscle, the further you will stretch the connective tissue (in control). This is the magic. *Strength thru range of motion. Not the sissy 30 second holds being done at the bar & yoga classes. My friend Gregory one of mn’s most mastered ballet instructors would go crazy.

Questions? Elaberations? It is a tricky one. Can you fInd your weakest links before it is to late?
info@minnesotasc.com

Dan Baruch


How can I set a goal / determine my vision?
First you must determine your aim, second you must set your priorities.
(click here) Download GOAL setting work sheet. pdf

How can I become more aware of my emotions and triggers?
Start by noticing what makes you happy and what makes you upset. Then be mindful of the triggers and reactions which come from these emotions.
(click here) Download AWARENESS work sheet. pdf


GET STARTED! CALL NOW!! 612-382-8594

*Download Screening Form