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Bodytalk
Question: What happens when a runner "hits the wall"? Fatigue can hit you
like a brick wallAnswer: This term, sometimes referred to as "bonking," is that point during a long-duration event when the athlete drastically reduces his or her pace or intensity, or even quits the activity.
The main physiological reason for "hitting the wall" is glycogen (carbohydrate) depletion. Other factors may also be involved, such as dehydration or elevated body temperature, but running out of sugar in the working muscles is the number one cause of the "bonking" experience.
Early in the event, muscle cells utilize both carbohydrates and fat for energy. When the carbs are depleted, the muscles turn to fat for their energy source. Fat is not as readily available as sugar is, so the muscles' ability to produce power and force is greatly diminished. That's the wall. It's at this point that "mental energy" and pure determination take over. It's this determination that usually enables the athlete to continue and complete his or her event.
Q: When it comes to lifting weights, which is better -- doing more reps with lighter weight, or fewer reps with heavier weight? My goals are to lose weight, get strong, and prevent osteoporosis.
A: Your goals are varied and unrelated, so a couple of different training protocols are recommended.
To gain strength and prevent osteoporosis, it's best to follow a higher intensity exercise program that includes doing fewer reps, while lifting heavier weight. The higher intensity program calls for the exerciser to work to fatigue. The repetitions performed and the amount of weight lifted must be enough to exhaust the muscular system.
On the other hand, your weight loss goal necessitates a light to moderate exercise prescription. Circuit training and peripheral heart training, endurance workouts, calling for light to moderate workloads, fill the bill.
Peripheral heart training (PHT) and circuit training are very similar. The goal of both systems is to build muscle while simultaneously improving cardiovascular fitness.
Here's how they differ. PHT involves doing one set of an exercise for the lower body, followed immediately by one set of an exercise for the upper body. There is no rest between sets, and only a very brief pause after the completion of the two sets. You continue this pattern until you've worked all the major muscle groups three to four times.
Circuit workouts involve doing one set of a resistance exercise followed immediately by a 30- to 45-second bout of aerobic exercise, usually jogging on a treadmill or around a circuit track. Again, you continue until you've worked all the major muscle groups three to four times.
Circuit training is a little more effective at burning fat because of the intermittent aerobic exercise, although PHT is also considered a fat burning form of exercise. Neither burns fat as effectively as aerobic exercise.
A combination of both intense and moderate training protocols should result in meaningful strength gains and bone density improvement, without producing large, bulky muscles. The moderate endurance programs will enhance body fat loss by increasing metabolic rate. To achieve best results, you should also consider some type of regular aerobic activity, such as very brisk walking or cycling, to accompany the resistance training program.
Health Events
Stephenie Karony is a certified health
and fitness instructor, a personal trainer and the author of
"Body Shaping with Free Weights." Send questions to her at
P.O. Box 262, Wailuku Hi. Her column appears on Wednesdays.