Infographic: Should You Exercise When Sick?

With flu and cold season here in full effect, we thought it was a good time to share this great infographic from the guys at Precision Nutrition. We currently have a couple of coaches working through their Level 1 Certification and have found them to be a great resource. 

*Note on this infographic: Make sure you read the entire infographic...especially the Textbook Guidelines for Exercising While Sick. If you think you might be sick you do not want to expose others. Instead, choose low to moderate activity that you can complete by yourself and indoors.

Seven Women Who Make Time to Work Out

Many will make excuses to miss a workout. The number one excuse will be time. There aren’t enough hours in the day and we all know that’s the truth. You must make time for what is important and your health should certainly be #1. I recently read that we will all die, how will you live?

Here are examples of how 7 busy women make time to workout at enduraLAB and why it is so important to them.  

Jessie Dearien - Account Director at iProspect

“Starting in 2014, I made exercise a priority in my life - no matter how busy I get, I know how much better I will feel physically, mentally, and emotionally if I hit the gym.

I try to work out first thing in the morning. This eliminates the possibility of excuses for not exercising later in the day. Plus, I start my work day feeling refreshed and rejuvenated!

I also travel a lot for work. Being on the road can be a major temptation to give up the workout regimen. Before I leave for a few days, I'll plan out the days/times I am going to exercise and work with one of the trainers at the Lab to craft a workout that's easy to do in a hotel room or even outside. Then, I stick to it!”

Priscila Dilley- School Leadership Director for FWISD and mother of 2

“As a working mom and wife, there are many responsibilities in the day that you need to keep up with.  It is important that I take time to invest in myself and in my health.  Taking an hour out of my day to work out allows me to be more productive at my job and a better mommy.  Time is always a factor, but if you plan your schedule ahead and commit to a better YOU, everyone benefits, most importantly yourself. “

Jo Anna Leuck- Vice Chair of Academics in the Department of Emergency Medicine and Mother of 2

"I work out to stay sane.  I have chosen a high stress career that is well known to quickly cause burnout. I find that a trip to the Lab after a busy shift allows me to sweat out any stress and to return home to really be present with my family.  I love being around other people who thrive on healthy choices.  This inspires me to model healthy eating and staying active for the kids.  The how is harder than the why, but the key is being flexible and not accepting any excuses about fitting it into the day. Whether I need to get up early or stay up late (or both!) it is worth it to feel healthy to be the best mom that I can be."

Sonya Bailey- Stay At Home Mom of 2

“With the goal of putting God first, family second and myself third, I have found that working out must take priority. My mood is much more positive and energy level is raised to new heights when I am consistent with my workouts and healthy eating choices. I have found that working out before the kids are up and my day has gotten started make the most sense as the excuses to put it off can be overwhelming.”

Cami Fausset- Nurse

"I make time for the gym because I have become addicted to enduraLAB workouts. I love the high intensity programming and have been going for almost two years now. With a busy nurses schedule (13 hour shifts) I hardly have the option to workout on the three days a week that work. However, a lot of the times I will go to the 5am classes on workdays, although exhausting. If I don’t end up doing the 5am classes before my shift, I double up on the days I’m off work. I like to get 5 or 6 workouts a week at the gym so I like to go to the 9:30am class and then I will go to the 4pm open gym later that afternoon." 

Lisa Gardner- Private practice Gynecologist/ Surgeon

"I make time to workout everyday bc I lived with chronic back pain since I was 17. I was involved in a swimming accident that left me with thoracic spinal fusion. This year has been the first year since then that I've been pain free,  thanks to lifting weights and strength and stability training at Enduralab.

I get up early before I see my patients, Monday through Friday to go to the Lab. I run 2-3 days a week also. I workout Saturday by myself and sometimes on Sunday.

I can't miss a day anymore bc it's a habit I have adopted since starting my training with Lee. Working with Enduralab has changed my life and has propelled me forward into seeing fitness as a lifestyle."

Kathleen McNaughton- Elementary Literacy Network Specialist for FWISD

“I choose to make time to work out for a couple of reasons. First of all I feel so much better physically and mentally when I work out, but probably the most important reason I work out is because the time I take to go to the gym is almost the only time I take just for myself. It is the time I work on being the person I want to be, stronger, more confident, and ultimately happier. When I meet a goal at the gym, I feel like I do just about anything.“

So you see, everyone can be too busy. It’s up to you to fit it in your schedule. No matter how high the wall, if you want what’s on the other side you will find a way to get it.

Strength Training For Runners

Running alone is not enough to reach your full potential as a runner. Successful endurance-training programs must include key elements to achieve optimal performance. One of the essential elements that is often neglected by runners is strength. Whether it is time requirements, facility access, intimidation or fear of unwanted bulk, runners try to justify not adding strength training to their program. We know, through studies and experience, that intelligent strength training provides the following benefits to the endurance athlete:

  • Improved running economy (1)
  • Improved muscle endurance
  • Reduction of fatigue in postural muscles (2)
  • Improved muscle capillarization (aids in oxygen transportation)
  • Improved neuromuscular coordination (3)
  • Reduced risk of injury (4)
  • Stronger bones
  • Stronger connective tissue

When you look at optimizing endurance you need to look at what variables need to be improved. Endurance is based on cardiovascular performance (heart rate, stroke volume and heart contractility), the strength of your skeletal muscles and how efficient your muscles are extracting and utilizing oxygen. While we know that aerobic training has certainly proved to be one of the best ways to improve cardiovascular performance, there are other ways to achieve the latter two variables and strength plays a large role.  

Efficient movement is one that allows you to activate your muscles as fast as possible. After all, strength is nothing without the ability for your body to control it. As runners we have to strive for efficient movement as our foot contact times are between .08 and .3 seconds during the stance phase. The better our neuromuscular control (brain-to-muscle communication) the better our efficiency. To get more from our nervous system we must utilize methods to recruit more muscle fibers to contract. One of the most effective methods for this is heavy (maximal) weight lifting. Not only do we get a huge increase in muscle fiber recruitment, but we do so without a  big cardiovascular or connective tissue training stress. 

Running economy (RE) is defined as the energy demand for a given speed of submaximal running (think marathon pace). So a runner with a good RE will use less energy (and less oxygen) than a runners with poor RE at the same speed. If we want to run faster, we inherently reduce our ground contact time and need to increase our force production. High end strength and power allows us to accomplish this. 

Intelligent programming focused on correct movement, muscle balance and coordination is important for injury prevention. Heavy strength training not only results in muscular strength, but mechanical strength of connective tissue structures surrounding joints and bone density. Think about this on your next run; each time their foot contacts the ground an "efficient" runner sees a vertical load of 2.6x bodyweight, a braking load of 0.5x bodyweight and a lateral load of 0.2x bodyweight. Now considering that this loading happens anywhere from 150-185 times a minute, you can see the importance of effective strength training. 

It is important to go ahead and define what type of resistance training is most effective for endurance athletes. Most training programs consider hill sprints, core work or circuit training to be sufficient for strength training but we do not. Maximal or explosive strength training was more effective in improving strength and neuromuscular performance and enhancing run economy in recreational runners than concurrent circuit and endurance training (1). Your strength program should be focused on neuromuscular performance and avoid hypertrophy. Strength training does not mean muscle mass. The thought of increased mass is one of the biggest deterrents for endurance athletes. Without a doubt, there is a point of diminishing returns when it comes to a runner building muscle. Proper training and nutrition will lead to strength, not unwanted bulk.

Your time in the gym should primarily be spent getting strong and developing clean and functional movement patterns that enhance balance, symmetry and stability - not pushing though several repetitions of an exercise with poor form competing for time. Most endurance athletes that are new to strength training will need to focus first on volume (lighter loads, high reps) and form to prepare the body for more intensive work. When sufficient work tolerance is achieved, the athlete can begin on neuromuscular recruitment and rate of force development (using heavier loads and more explosive movements). Most endurance athletes should strength train 2-3x/week. As an athlete progresses in their sport, the number of strength training days may be reduced to 1-2x/week.  

Looking to add strength training to your program? Contact us to schedule a free consultation!

  1. Taipale RS et al, 2010
  2. Dudley and Fleck, 1987
  3. Zatsiorsky, 1995
  4. Bompa, 1996

4 Reasons Why an enduraLAB Gift Card is a Great Gift

Christmas is getting closer and the shopping days are dwindling away. You keep debating in your mind what would make the perfect gift. Being completely unbiased (okay maybe a little biased), we think an enduraLAB gift card would be the greatest gift under the tree.

Here are 4 reasons why:

  1. “I’m running out of time but need an awesome gift” - Easy! Go to our online store (http://enduralab.com/store/enduralab-gift-card), pick your value and DONE! You can have it mailed to you, your recipient, or you can pick up from the LAB.
  2. “I prefer cash” - For all of those family and friends that really just want to buy their own presents. An enduraLAB gift card allows them to choose a fitness program that fits their needs. So you win by getting them something specific and they win by getting to spend it how they wish.
  3. “I’ve been wanting to check out enduraLAB” - BINGO. Wouldn’t you love to be the person to give them A) something they actually want and B) and experience that keeps giving long after Christmas.
  4. “I bet an enduraLAB gift card would go great with...” - Make it special by supplementing a gift card with an enduraLAB water bottle, t-shirt or technical hat. You could get even fancier and couple it with a new GARMIN or new pair of Inov-8’s.

Debate no longer. You’re doing the right thing.

Merry Christmas!


THE ENDURALAB FIXATION: one LAB rat's story of transformation

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Guest Post by Melanie Fowler

“Just go.  Try it,” my husband said.  “It’s not your run of the mill workouts.”

His body began to really change.

He was by no means “out of shape” when he first began but something clearly was changing.  His energy, his determination,… his awesome buttocks region. <smile>

I tiptoed through the door one morning.  I was plateauing in my workouts.   

What I saw was nothing short of crazy…at least to my naive eyes.

Where were all of the machines, the tricked-out muscles… the upselling gimmicks???

Not here.

It was and is simplicity at it’s finest.

I had never picked up a barbell or weights with handles… Oh, I mean kettlebells.

What are turkish get-ups?  Overhead squats and box jumps?

Burpees??? <I still giggle>

There is a science behind The LAB where quality is always in the forefront with every movement, every goal…every objective.  It is, well, methodical.

There is a reason behind every movement.  

This is where most regimens fall short.  These questions must be answered in order to reach optimum results.  Call me nerdy, but this is pretty extraordinary.

A regimen with reason if you will.

Oh, and I ask a lot of questions.  I always have. They have answers, not run-a-rounds.  I have been fiddle played before…

The LAB is nothing short of brilliant.

Stay with me here.  It’s like getting a one-on-one consult, an individual advisory plan, and complete training experience every time you go.

This is not for the faint of heart.  You do have to want it, to own it.  The work must get done.

Why do I choose The LAB?  The answer is so simple.  

It is a necessity.

There are times when I must hold my 9 year old son.  There are times when I must hold down my 9 year old son.  <look at this again if you think they are repetitive>

Are there many more reasons for being a LAB rat?  Yes.  

However, autism slows down for no one and I must be on the top of my game 24/7.

This is my motivation. Just keepin' it real.

What’s yours?  You will need one.

So, did The LAB spike my plateau?  What do you think??? <smile>

Take off your blinders, bring on your desire for change and check your non-sweaty Lulu’s at the door.

See you at The LAB.