Justin G. Walls, Certified Personal Athletic Trainer

In a recent study of older adults , walking at least 3 miles per hour correlated to better heart health and lower rates of coronary disease. The speed correlates to walking half a mile in 10 minutes, with the exertion equaling about a 40-60% heart rate usage during the trial. Those walking the same distance at a slower pace, or walking at the same rate for a shorter distance, were not found to have any significant improvement in their health. In a similar study conducted with sedentary adults, improvements in health were reported with as little as two minutes of walking every hour . This study didn't adjust for any other criteria other than to not be completely sedentary. Those who change their totally sedentary ways reported reductions in other issues such as neck and back issues related to prolonged periods of sitting combined with poor posture. A third study, conducted a few years ago, had reviewed the benefits of a quick run and it's overall health effects . The study...

A common issue facing many exercisers is that, even after having committed to a regimen of nutrition and exercise, the goals of weight loss and muscle gain just aren't lining up. You'll ask "why am I not losing weight?" and the answers seem elusive. If you have a wellness coach or a trainer whom can coach you, then talk to him or her about the issue. Just remember that this process is challenging and it's not your fault if its not working immediately. Here's a few possible things to consider: Talk to your coach or trainer. Share your concerns. Adjust the meal planning - your meals may be leaving you hungry, and that's a recipe for disaster. Review your meal plan with your coach to see if there's adequate protein, fat, or hydration in your plan Exercising too often or too hard - completing a challenging routine may make you feel accomplished, but if your metabolic rate is getting too high, then your body will signal the need to consume more foo...

I was just reading WIRED about the Nike Zoom Vaporfly 4 and how it helped runners gain a competitive advantage. Naturally, a shoe cannot make up for training, but it can give them an edge against their competitors. Finding the right shoe can be challenging. Here's some things to consider when looking for a shoe: 1. The height of the arch of the foot 2. Does the foot roll out or roll in during the strike phase? 3. Does one or both legs rotate out in the swing phase? 4. Where on the foot does it hit the ground? 5. Is there any discomfort after running for a distance? Got a running question? Email me Justin@rockvillepersonaltraining.com 

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