Rick Schultz’s Post

Insights from Apple Watch Study: Running and Walking Habits of Over 1,500 Participants - https://lnkd.in/dtptfNFX Are you curious about marathon runners? Maybe you're also thinking about training to run a marathon yourself. A new study powered by Apple Watch offers insight into the training habits of more than 1,500 participants who ran approximately 2,623 marathons during the study period, 9to5Mac reports. Apple Heart and Movement Study Provides Insights into Running and Walking Habits The study was conducted by Brigham and Women's Hospital. The data was taken from more than 1,500 participants who ran approximately 2,623 marathons during the study period, which was from November 2019 to January 2024. Since the study was launched, there have been more than 197,700 participants who logged at least one workout. of walking and approximately 99,400 with at least one running workout. More than 50% of participants who recorded any of the exercises achieved a distance of 5 km (5.0 kilometers = 3.1 miles) or more at least once in each respective category. Additionally, the study provides estimates of the number of days it would take to complete a marathon (26 mi 385 yards or 42,195 km) based on the frequency of walking or running and the distance covered by 76,114 participants. That's based on data from April 2023. From the data, the study concludes that half of the participants would walk and/or run 42 kilometers in 90 days or less. On average, it would take 334 days per marathon, which is very slow given that some of the participants did not record their runs or walks frequently. Of course, as you can probably guess, we're not talking about walking/running for 334 days straight. Note that our method may tend to underestimate the actual distance traveled because we only consider walks or runs that were part of a workout recorded and shared with AH&MS. In this publication, the researchers did not focus on step counts. However, a common approximation based on average stride length means that 1 mile is roughly equivalent to 2,000 steps. Yes, that means a marathon would consist of about 52,400 steps. The study also provides some statistics. For example, we find more people with a BMI (Body Mass Index) between 18.5 and 24.9 as the distance walked or run increases. Also, the 35-44 age group seems to do the most walking (I guess the younger ones just don't mind). 2.1% of the 27,521 runners of that age reached the 26.2-mile mark (or more) during the study period. Consult these tables if you want to know more about the numbers and characteristics of the running participants The Apple Heart and Movement study also provides some tips on how to train for a marathon. We saw a lot of variation in training strategies, but some patterns emerged. It's standard practice to gradually increase your miles and “taper them down” over the last ...

🏃♀️ Looking to take your running to the next level? Check out this article on the benefits of cross training for runners 🏃♂️ 🌟 What Is Cross Training? - Cross training is any workout that complements running, providing overall fitness and making you a better runner. - It includes activities like swimming, cycling, and yoga, helping to improve endurance, speed, and reduce the risk of injuries. 🔥 The Benefits Of Cross Training - Helps to improve cardiovascular fitness and build strength while your body recovers from running. - Addresses muscle imbalances, strengthens neglected muscles, and prevents injuries. - Active recovery sessions reduce the risk of overuse injuries and aid in muscle recovery. ⚡ Does Cross Training Prevent Injuries? - Incorporating cross training into your routine can significantly reduce the risk of injuries. - Activities like swimming and cycling improve cardiovascular fitness with less injury risk. 👟 Is It Good For Runners? - Yes, cross training is beneficial for runners, targeting deficiencies, accelerating recovery, and reducing excessive mileage. - It helps build muscle mass, strengthens the body, and adds variety to your training routine. 🏋️♂️ Do’s And Don’ts Of Cross Training For Runners - Match the activity to a purpose, target weaknesses, and avoid replacing core running sessions. - Ensure specific strength training for runners is part of your routine. - Use cross training for HIIT, mix activities for variety, and focus on building muscle mass and strength. 🌊 Best Cross-Training Exercises For Runners - Swimming, cycling, yoga, and hiking are excellent choices to complement running. - Each activity offers unique benefits like cardiovascular challenge, muscle strength, flexibility, and full-body workout. 💪 How To Add Cross-Training To Your Running Schedule - Aim for two to three cross-training sessions per week. - Start slowly, listen to your body, warm up, and cool down. - Choose activities you enjoy to keep yourself motivated and engaged. ➡️ Share your thoughts on cross training for runners in the comments below! 💬 https://lnkd.in/dHuRWtTh

Have you ever heard about VO2Max? It may sound a bit complex, but it is essential for keeping us lively and fit. VO2Max measures how effectively our bodies use oxygen during exercise. Think of it as a gauge of your fitness engine—how efficiently it delivers oxygen to your muscles. The higher your VO2Max, the easier it is to keep moving without running out of breath too quickly. Why is this a big deal? Well, imagine doing all the fun things you like, biking, or hiking. Having a high VO2Max means you can do these activities without getting tired too fast. As we get older, our VO2Max directly influences everyday activities like climbing stairs, determining how effortlessly we can tackle such tasks. Now, here's my training plan to amp up your VO2Max: High-Intensity Interval Training (HIIT): Twice a week, do 5 to 10 minutes of HIIT. My go-to for this is the trusty assault bike. Why? Because there's no fancy technique needed—just hop on and give it your all. Pedal like there's no tomorrow for 20 seconds, then catch your breath for 20 seconds. Repeat this cycle for 5 minutes and feel the burn! Zone 2 Exercise: Once or twice a week, spend 45 minutes in Zone 2. This is working at a comfortable pace that you can maintain for the long haul. My top picks for this are a stationary bike or an inclined walk on a treadmill. Both are very gentle on the knees and hips, especially compared to jogging. I also like to track my heart rate while doing this which is easy to do walking or cycling. By following this training protocol, you'll not only improve your VO2Max but also feel more energized and ready to tackle whatever life throws your way.

Jogging and running are two quite different activities. Learn more about each here, including their differences and similarities. They each have the identical basic idea: moving fast in your legs. Many people use these two terms as synonyms, but the fact is that they’re quite different activities. The differences between jogging and running is perhaps obvious to skilled trainers or athletes, but not apparent to an off-the-cuff observer. It’s good to know the features of each of those sports and above all of the differences between them. That way, you’ll know what you’re entering into in case you get invited to do one among them, and also you’ll avoid misunderstandings! What is jogging? Let’s start by defining each activity, before attending to the differences between jogging and running. When we discuss jogging, it means trotting or running slowly, but deliberately. For instance, it’s faster than walking or trekking, but slower than running. The idea of this activity is to keep up the identical speed throughout. A normal definition or speed for jogging doesn’t exactly exist. However, if you’re jogging, your speed is more likely to be between 4 and 6 miles an hour. One way of identifying a jogger is by the best way they move, with a rolling gait and flowing movements. This is because when someone’s jogging they should balance their feet on the bottom while they keep moving. A jogger doesn’t must be too precise of their movements. Their arms will swing barely while they keep their hands in front of their body. You’re also more likely to see older adults jogging since it’s a healthy yet easy activity for them. People who prefer to do social activities with their friends often decide to go jogging with others. It’s an awesome option to get some exercise in your spare time and stay in shape. And what about running? Running is a sport where the target is to cover a particular distance within the least period of time possible. For that reason, speed and endurance are very essential qualities for a runner. In the identical way, someone who runs won’t just do it for the game itself or for the physical advantages they will get, but somewhat to succeed in certain goals and objectives. In the world of running, you’ll find races and marathons, something you won’t find with jogging. What in regards to the movement type of running? Runners move in straight lines, coordinating their legs and arms. Those who take part in this sport know that the best way they strike the bottom can determine the outcomes, so they often put their toes on the bottom first, then their heel. A runner will move their arms from side to side to extend their momentum, they usually’ll keep their trunk straight, barely leaning forward. It’s value stating that runners seek to enhance at each step. They aim to realize a bonus over either their previous times or their competitors, even when this improvement is just a few

‘Make the workout the star of the show not the instructor delivering it’. 😱 Back when BOX12 was a twinkle in our eye the first conversation we had involved ‘barriers to scaling’. The boutique club explosion (that never happened in the UK) was the talk of the town but we didn’t buy it. Amongst other things e.g. enormous fit out costs, premium pay as you go class prices etc we felt one of the biggest risks to scaling a skill, niche based fitness experience was hedging all your bets on the ‘rockstar instructor’. I remember sitting at one event whereby a boutique cycling operator talked about how their instructors go to acting lessons as part of their training!! I mean come on! This just didn’t make any commercial sense to us specifically for the UK market. So we coined the phrase, ‘make the workout the star of the show not the instructor delivering it’. (I can here the group-x cult gathering as I write this 😮🤣). Before I get lynched stick with me. Boxing if not done right as a workout can bomb easily and therefore getting the brand right combined with programming is essential. This still doesn’t solve the inconsistency of the human delivering it and that’s where technology assists. We developed our proprietary tech to close this gap thus allowing for a best in class, boxing and functional fitness workout, delivered via our tech and assisted but not required by staff on site who DONT need to be rockstars! BOX12 studios therefore can be scaled consistently across large estates without compromising the offering to the member. The tech never gets ill, never turns up late and doesn’t go on holiday. It delivers skill based, niche workouts from the moment you switch it on, thus fully utilising your studio or gym floor space. I want to give a shout out to Stuart Everett who not only saved my bacon in L.A. while obtaining a new passport (IYKYK) but also while trying to sell him boxing training for his staff (pre BOX12) said innocently, ‘if I have to keep training my staff to deliver something it’s a real barrier to me buying it’. This was in part the challenges around staff turnover and then the costs associated to training new ones. This was pre pandemic and has only got more difficult since! That conversation stayed with me and had a huge influence on what BOX12 became. Cheers Stu! Jon Eade Kenny Wattam Ruth Lynch Dickie Hewitt David Stalker FCIMSPA

"Offroad Riding Fitness: Workouts and Tips for Physical Conditioning to Enhance Endurance and Motorcycle Control 🏋️♂️🏍️" Offroad riding demands a unique set of physical skills, combining strength, agility, and endurance. To navigate challenging terrains and conquer trails with confidence, offroad enthusiasts can benefit from targeted fitness routines. Here's a guide to workouts and tips designed to enhance the physical preparedness of offroad motorcyclists: 1. Cardiovascular Training: Offroad riding often involves long hours on the trail, requiring cardiovascular endurance. Engage in activities like running, cycling, or high-intensity interval training (HIIT) to improve your cardiovascular fitness and stamina. 2. Leg Strength Exercises: Strong legs are crucial for maintaining control over the motorcycle, especially during challenging ascents and descents. Incorporate squats, lunges, and calf raises into your routine to build leg strength. 3. Core Stability Workouts: A stable core is essential for balance and control. Integrate core exercises like planks, Russian twists, and leg raises to strengthen abdominal muscles and improve overall stability on the bike. 4. Balance and Coordination Drills: Offroad riding demands precise control and balance. Practice balance exercises, such as standing on one leg or using a balance board, to enhance your ability to maneuver the motorcycle through uneven terrains. 5. Upper Body Strength Training: Developing upper body strength aids in handling the weight of the motorcycle and navigating tight turns. Include exercises like push-ups, pull-ups, and overhead presses to build strength in your arms, shoulders, and back. 6. Functional Movement Training: Simulate the movements required during offroad riding with functional exercises. Mimic the actions of shifting weight, steering, and maneuvering by incorporating functional movements into your workout routine. 7. Endurance Riding Sessions: Incorporate offroad riding into your fitness routine. Regularly hitting the trails allows you to acclimate to the specific physical demands of offroad riding and builds endurance tailored to the challenges you'll face on the bike. 8. Flexibility Exercises: Maintain flexibility to adapt to the dynamic movements required on the trail. Stretching exercises, yoga, or mobility drills can improve flexibility and reduce the risk of injuries during offroad adventures. 9. High-Intensity Interval Training (HIIT): HIIT workouts are effective for replicating the bursts of intensity experienced during offroad riding. Short, intense intervals followed by brief rest periods help improve overall fitness and prepare riders for the varied terrain. #OffroadAdventures #OffroadLife #OffroadLove #OffroadFamily #OffroadStyle #OffroadDreams #OffroadExperience #DirtBikeLife #TrailRiding #MudLife #ExtremeOffroad #RideDirty #OffroadNation #BraapLife #DirtBikeCulture

New data from the Apple Watch reveals that the average person takes 334 days to complete a marathon by walking or running - https://lnkd.in/dF8ZqinC I can't run a marathon (and I don't plan to try), but new data from The Apple Heart and Movement Study offers insight into the training habits of the people who do it. Released by Brigham and Women's Hospital on Friday, the data reveals that more than 1,500 Apple Heart and Movement Study participants ran approximately 2,623 marathons throughout the study period (November 2019 - January 2024). Some general information about how participants in the Apple Heart and Movement Study use their Apple Watch for walking and running: Since the launch of the Apple Heart and Movement Study in November 2019 through January 1, 2024, there have been more than 197,700 participants who logged at least one walking workout and about 99,400 with at least one running workout. More than 50% of participants who recorded any of the exercises achieved a distance of 5 km (5.0 kilometers = 3.1 miles) or more at least once in each respective category. "If all running and walking workouts were added up in a given period, how long would it take participants in the Apple Heart and Movement Study to reach the 26.2-mile mark?" he posits: In April 2023, a total of 76,114 participants recorded at least one walk or run workout. During the month, 17,376 (22.8%) participants logged a total distance of 26.2 miles or more. Additionally, we estimated the number of days it would take each of the 76,114 participants to complete a marathon based on how often they walked or ran and the distance they ran that month. Based on April data, half of our participants would walk and/or run 26.2 miles in 90 days or less. The average speed is a little slower, 334 days per marathon, due to a long line of participants who rarely run or walk. Note that our method may tend to underestimate the actual distance traveled because we only consider walks or runs that were part of a workout recorded and shared with AH&MS. While we don't discuss step counts in this update, another common approximation based on average stride length is about 2000 steps per 1 mile, and a marathon works out to about 52,400 steps! If you're thinking about running a marathon, the Apple Heart and Movement Study has some tips on training: While it is more common to have at least four months of training before a marathon distance, we analyzed the previous three months to limit potential overlap in training preparation for other events. We saw a lot of variation in training strategies, but some patterns emerged. It's standard practice to gradually increase your miles and “taper them down” over the last month to ensure your body is well-rested for the big day. After a marathon, rest and recovery is recommended, so runners are encouraged to have a very light week afterwards. The top 10% ran ...

**The Advantages of Standing on a Wattbike** When it comes to maximizing your training sessions on a Wattbike, incorporating standing intervals can offer several key benefits. Here’s why you should consider standing on a Wattbike during your next workout: 1. **Enhanced Power Output**: Standing allows you to engage more muscle groups, particularly your glutes, hamstrings, and core. This increased engagement can lead to higher power output, making your sessions more efficient. 2. **Improved Pedaling Technique**: By standing, you can work on your pedal stroke mechanics, ensuring a smooth, powerful motion. This helps in distributing the effort more evenly across your entire pedal stroke, which can be beneficial for both sprinting and climbing simulations. 3. **Increased Cardiovascular Intensity**: Standing requires more effort, leading to a higher heart rate. This can help boost your cardiovascular fitness and endurance, providing a more challenging workout compared to sitting. 4. **Simulates Real-World Conditions**: Many real-world cycling scenarios, such as climbing hills or sprinting, require you to stand. Practicing this on a Wattbike helps prepare you for outdoor rides, making your training more practical and applicable. 5. **Variety in Workouts**: Adding standing intervals breaks the monotony of seated cycling, keeping your workouts dynamic and engaging. This variation can also help prevent overuse injuries by targeting different muscle groups. Incorporating standing intervals into your Wattbike sessions can lead to significant improvements in power, technique, and overall fitness. So, stand up and pedal hard to take your cycling training to the next level!

Looking for a workout that delivers on every level? Rowing machines are one of the most effective and versatile tools you can add to your fitness routine. They offer a low-impact, full-body workout that’s perfect for all ages and fitness levels. Whether you’re a seasoned athlete or just starting your journey, rowing engages up to 86% of your muscles, combining strength, cardio, and endurance in one seamless motion. But what if your workout could do more than benefit you? What if it could also benefit the planet? At SportsArt, THERE’S MORE TO THIS ROWER. The G260 ECO-POWR™ Rower takes fitness innovation to the next level by combining an exceptional rowing experience with energy-generating capabilities. Here's why it's a game-changer: Key Benefits of Rowing 1️⃣ Low-Impact, High-Reward: Gentle on the joints while building strength and improving cardiovascular health. 2️⃣ Full-Body Engagement: Targets legs, core, arms, and back for a balanced workout. 3️⃣ Adaptable for All Levels: Adjust intensity to match your goals, making it suitable for beginners to elite athletes. Why the G260 ECO-POWR™ Rower Stands Out 1. Realistic Rowing Feel: The electromagnetic braking system replicates the smooth, natural feel of rowing on water. 2. Energy-Generating Power: Turn your workout into watts! A color-changing LED light shows real-time energy generation, offering instant feedback and coaching opportunities. 3. Customized Comfort: Biomechanically optimized foot pedals rotate to reduce stress on your joints and maximize comfort. 4. Smart Technology: With wireless resistance controls, a pivoting LCD display, and heart rate integration, tracking progress and customizing workouts has never been easier. 5. Durable and Practical Design: Chain-driven for strength, with thoughtful touches like an integrated cup holder, finger-safe seat carriage, and vertical storage capability. The G260 ECO-POWR™ Rower is more than just a fitness machine; it’s a commitment to efficiency, usability, reliability, and sustainability. This rower not only helps you achieve your fitness goals but also contributes to a greener future by harnessing the power of your effort. Are you ready to row? Contact Central States Fitness Equipment today to learn more about the SportsArt G260 ECO-POWR™ Rower. Let’s make every workout count—for you and the planet! #RowingWorkout #SustainableFitness #ECOPOWR #FullBodyWorkout #LowImpactFitness #CentralStatesFitnessEquipment #GoSportsArt #RowYourWayToHealth #EnergyGeneratingFitness #CSFS

Running is not just a physical exercise but a journey that pushes you beyond your limits and helps you discover your strength. With @TrainingTodayApp's new running workouts, you can step out of your comfort zone and challenge yourself to be the best version of yourself. Whether you're a beginner or an experienced runner, these workouts are designed to cater to your needs and help you achieve your fitness goals. Picture yourself racing through the park, feeling the wind in your hair, and the adrenaline pumping through your veins. https://lnkd.in/eRNMq4Fk #GameChanger #FitnessGoals #TrainingTodayApp