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Endurance for Life

Chris Gogolewski —  March 14, 2013

Endurance for LifeRemember the days of playing in the sand at beaches and water fronts?  Do you also remember when the waves came and washed it all away; oh the frustration!  What about playing with building blocks, only to watch them topple over when our tower was too high? Sure sometimes we knocked them down just for fun, but when we wanted our tower to last, oh the agony!  I remember playing with my son, building an awesome fort for the two of us; hanging blankets over chairs, leaning couch cushions against sides of the fort walls and even trying to fashion a window for watching TV.  Then just when it was ready for the first entry, BAM, everything came crashing down in a heap of blankets and cushions. Continue Reading…

In the next 5 days,  I am going to share 5 simple tough mudder training tips that will ensure a successful completion of the Tough Mudder Race.  These tips are simple because they are a necessary part of our every day lives.  So check back each day for a simple tough mudder training tip.

Day Two: More Water

Tough Mudder Training Tip - More WaterIt is simple. The body is made up of 70% water.  Next to oxygen, it is one of the most necessary things to live.  Basically 2/3 of our body is made up of water.  Here are some percentages:

  • 75% of our muscles consist of water.
  • The brain is 90% water.
  • Bone structure is 22% water.
  • Blood is 83% water.

Every cell in our body has a need for water.  The quickest way to becoming a tough mudder is water.  It is vital to any training program.

What are the benefits of water?

  • Water regulates body temperature.
  • Lubricates joints.
  • Moistens the lungs.
  • Protects vital organs.
  • Detoxifies.
  • Increases Metabolism.
  • Cures Headaches.
  • Helps back pain.
  • Increases Productivity.
  • Aids Digestion.
  • Relieves Fatigue.
  • Increase mental functions.
  • Makes you Happy.

How Much Water?

jugAs you can see, water is the greatest asset to a healthy human body.  So how much water should be consumed daily?  A gallon a day is my goal. I am five foot ten inches and weigh two hundred pounds. I exercise three to five times a week at an intense rate.  When I drink a gallon of water a day everything in my life is better.  When my body is happy, I am happy.  There is an easy way to calculate how much water you should be drinking every day.

Take your body weight and divide it by two and that is how many ounces you should be drinking every day.  Example:  weight: 200 lbs / 2 = 100 oz of water.  A gallon is 128 oz.  According to this basic calculation I am drinking 28 oz more than I need each day. But if I take in account for perspiration, climate and altitude one gallon is just about right.   That is my goal.   When I drink more water my tough mudder training is much easier.  I work harder and become stronger quicker.

Athletic Benefits of Drinking Water

Water is our vehicle of transportation for our body.  Most of our insides are made of water and we need it to aid the transportation of nutrients.  Blood transports oxygen, nutrients and hormones (HGH)  to all the other parts of the body.  The nutrients required for growth and repair of our muscles are also transported through the blood by the aid of water.  A good amount of water each day is required to  keep this process working properly.tough-log It is estimated that 2% lower body fluids will decrease performance by 15-20%.  OUCH!  Did you read that?  Ever have those days where you just couldn’t run as far or lift as much?  How is your water intake?  Is there any correlation between your hydration and your ability and attitude during work outs?  I bet there is. Pay attention to it and you’ll find water is an easy way to increase your physicality.
If you are spending time exercising but are not drinking the correct amount of water, then you are working against yourself.  Water aids endurance, muscle growth and metabolism.  Yes, it will help you loose weight!  Water metabolizes excess fat.  A glass of cold water every hour will continue or restart the digestion function. It will also use energy to heat up the water for use in other bodily  functions.  A cold glass of water = fat loss.  See how easy it is.

ice-wireIf you are training for any athletic event including Tough Mudder then water is your new best friend.  Try taking a refillable water bottle with you where ever you go.  I take a one gallon jug to work with me every day.  My goal is to have it finished by the end of supper.  I like the jug because I can see my progress throughout the day.  Put down the soda, sports drink , coffee or tea and grab some water. It will improve your tough mudder training workout immediately. Be sure to check back tomorrow for the next tough mudder training tip.  If you missed yesterdays tough mudder training tip: Sleep More you can read it here: 5 Simple Tough Mudder Training Tips 

5 Simple Tough Mudder Training Tips

 

In the next 5 days,  I am going to share 5 simple tough mudder training tips that will ensure a successful completion of the Tough Mudder Race.  These tips are simple because they are a necessary part of our every day lives.  So check back each day for a simple tough mudder training tip.

 

Day One:  Sleep More

tough-mudder-training-tipSleep is vital when it comes to health.  Without it our bodies and minds will break down.  Why is sleep important?  When we sleep or rest it is a time when our bodies replenish our energy and repair damaged tissues.  Sleep is when we become tough.  It is the time when we grow stronger.  There are two important recovery times when our bodies grow stronger.

  • Short Term Recovery:  This is the minutes after we exercise or work out.  At this time our bodies are optimized for protein synthesis[easyazon-image-link asin=”B000GP5HJI” alt=”BSN Syntha-6 Protein Powder, Vanilla Ice Cream, 2.91 Pound” src=”http://ecx.images-amazon.com/images/I/214WCeyKn5L.jpg” align=”right” width=”102″ height=”200″]
    .  That is, the process of increasing the protein content of muscle cells, preventing muscle breakdown and increasing muscle size.  During short term recovery it is important that you eat the right foods.  That is where a [easyazon-link asin=”B000GP5HJI”]post work out protein shake[/easyazon-link] comes into play.  But this post is not about short term recovery, it is about sleep or long term recovery.
  • Long Term Recovery: This is the hours when our body shuts down externally, but internally it goes to work.  What is happening?  Well,  it is making you Tough.  Let me explain.  When we sleep our body works at  major restorative functions  like muscle growth, tissue repair, protein synthesis, and growth hormone (HGH) release occurs mostly, or in some cases only, during sleep.

 

Human Growth Hormone is Your Night Time Friend.

 

What is HGH?  Read about it here. Basically it is  a powerful hormone that is naturally occurring in our bodies.  It aids in recovery, healing, metabolizing fat and keeps you young and healthy.  HGH is highest in your body when you’re young.  It is necessary for growth and development as a growing child.  HGH naturally declines as we grow older, but is still very important to becoming…tough!

There are two times when HGH is typically at its highest production.  Directly after a brief, intense workout (short term recovery) and during  deep sleep (long term recovery).   If you want to be a tough mudder and receive the coveted orange head band of power, take advantage of these two time periods.  Here is the good news.  We have direct control over our short and long term recovery.

Sleep deprivation studies have shown that as little as two hours of sleep will have a drastic effect on our metabolism.  Lack of sleep has shown to slow glucose metabolism by as much as 30 – 40 percent.  Ouch!  So sleeping longer can also increase our weight loss?  Yes, you can read about it here.   Heading to bed earlier will also help you curve your appetite.  It is hard to enjoy a late night snack of Doritos or your favorite ice cream when you are asleep.  Matter of fact, studies have shown that those who sleep eight hours or more have less body fat.   Read about it here.  So what we can do to help our bodies  to become stronger over time? Simple.  Sleep better.  Sleep longer. Sleep Often.

 

Sleeping Tips

  • Getting 7-9 hours of sleep will improve your muscle recovery, increase your metabolism and allow HGH to do it’s work.  Basically, it will make you tougsleep-moreh.
  • Schedule a bedtime and a wake time. This helps your body know when to make you tough.
  • Consider taking a power nap.  Yes, start napping. You might be surprised how it helps your attitude, energy and physicality.  Read about it here.
  • Try Sleep Addition, that is to add 10 minutes to your bed time every night.  With in a week you will be sleeping 1 hour more each night.  This works great 2-3 weeks before a big event or race.