Posts Tagged ‘Dr. James Atkinson’
Tuesday, October 20th, 2009
Now that our trainings are getting longer, I wanted to discuss the importance of fueling your body. Today let’s talk about the importance of carbohydrates. There are two types of carbohydrates, simple and complex. During training you want to increase your intake of complex carbohydrates. Complex carbohydrates break down at a slower rate which means they provide a slow, steady form of energy which is best for long distance training. A few complex carbohydrate food choices are pasta, rice, beans, vegetables, legumes and potatoes. Beans and legumes are great choices for bariatric patients since they include both protein and complex carbohydrates.
Where does the energy come from?
The energy we utilize during long distance training primarily comes from glycogen, which comes from carbohydrates. The more glycogen storage you have during training, the better you will feel and perform. The more you train, the more efficiently your body will store carbohydrates as glycogen. This means having a consistent exercise program will condition your body to convert more consumed carbohydrates into glycogen vs. being stored as fat. Because carbohydrates break down into glycogen, the more carbohydrates you take in, the more available glycogen becomes. However, don’t let this be an excuse to overdo your carbohydrate intake. For many, exercise is used as an excuse for an excessive intake of carbohydrates and typically poor quality food choices as well. Remember to be mindful of excessive intake that can sabotage your efforts for performance.
As a bariatric patient you are taught to eat 4 oz. of food a meal and I usually recommended that 3 of those oz. are protein. During training you may want to alternate your percentage of carbohydrate intake. For example, after trainings your post meal may consist of 2 oz. of protein and 2 oz. of a complex carbohydrate or 3 oz. of carbohydrate and 1 oz. of protein. The key is to pay attention to your body and find out what works best for you. Choose a combination of proteins and complex carbohydrates that help you feel your best.
Remember, complex carbohydrates are needed as part of a balanced meal plan for optimal performance and feeling great!
See this resource for complex carbohydrate options:
http://www.the-master-runner.com/complex-carbohydrate-foods.html
Happy and Healthy Training,
Prudence
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Tags: Allergan lap band, bariatric patient, Bariatric Surgeons, carbohydrates, complex carbohydrates, Dr. Darren Soong, Dr. James Atkinson, eating with the lap band, Ethicon Realize band, Gastric Band, Gastric Band Institute of Las Vegas, Gastric bypass, glycogen, Half Marathon Training, lap band surgery, las vegas, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, Las Vegas Weight Loss Doctors, Marathon Training Tips, protein, simple carbohydrates, team fitness, Weight Loss Surgeons, Weight Loss Surgery
Posted in Bariatric Surgeons, Eating, Gastric Band, Gastric Band Institute Events, Gastric Sleeve, Gastric bypass, Half Marathon Training, Las Vegas Weight Loss Surgeons, Rock n' Roll Las Vegas Marathon, Weight Loss Support, Weight Loss Surgery, lap band |
Friday, October 16th, 2009
You may have noticed now that we are into the eighth week of training that you are able to walk longer or you get tired much later into your trainings. Well, that’s because marathon training builds stamina. According to Greg McMillan, marathon coach, there are 4 key training zones:
1. Endurance
2. Stamina
3. Speed
4. Sprint
Here’s a brief outline of each training zone:
Endurance is a slow easy pace. The goal is to build endurance. For beginners, you may spend 4 – 6 months in this phase being able to run or walk 5 miles easily.
Stamina training is when your training is “comfortably hard”. You are training at a pace where your heart rate beats between 83 – 92% of max. For beginners, you may start out at short intervals of incorporating 20 – 30 second intervals throughout your endurance training. Stamina training helps critical thresholds resulting in less lactate accumulation resulting in less fatigue.
During speed training, you are training with a 3 – 5k race speed. Your heart rate and oxygen levels are above the 92% of max. The effort in this training is hard. Speed training increases the enzymes that help liberate enzymes from our fuel source as well as stimulate and trains our fast twitch muscle fibers. Speed training will assist in running faster for longer periods of time.
Sprint training is where you are training with 800 – 2500m race pace. During these trainings your heart rate and Vo2 reach max. This type of training will assist with both your power and speed.
For most of us being beginners, our goal is usually to finish the half marathon. If you fall into this category, most of your training will be in the endurance and the stamina training zones. If you continue on for other marathons you may want to start incorporating some of the other zones to assist you in increasing your performance. For more info about the training zones visit check out the below link:
http://well.blogs.nytimes.com/2009/08/11/how-slow-runners-can-increase-their-pace/
What’s most important about training is your determination!
Happy and Healthy Training,
Prudence
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Tags: Allergan lap band, Bariatric Surgeons, Dr. Darren Soong, Dr. James Atkinson, endurance, Ethicon Realize band, Gastric Band, Gastric Band Institute of Las Vegas, Gastric bypass, Greg McMillan, Half Marathon Training, lap band adjustment, lap band surgery, las vegas, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, Las Vegas Weight Loss Doctors, Marathon Training Tips, speed, sprint, stamina, training zones, Weight Loss Surgeons, Weight Loss Surgery
Posted in Bariatric Surgeons, Gastric Band, Gastric Band Institute Events, Gastric Sleeve, Gastric bypass, Half Marathon Training, Las Vegas Weight Loss Surgeons, Rock n' Roll Las Vegas Marathon, Weight Loss Surgery |
Tuesday, October 13th, 2009
In 2008, the New York Times published an article that estimated only 650,000 people in the U.S. had ever completed a half marathon. That’s less than 1% of the U.S. population. This proves that our Gastric Band Institute Marathon Team is very courageous and special!
Last week, you finished a distance of 8.55 miles. What a feat! You are more than half way there with only eight more weeks until the half marathon on December 6, 2009. Your dedication and pace have been amazing.
By conquering this goal, you are redefining the scope of what is possible in all areas of your lives. You are now a part of something extraordinary that you will remember for a lifetime.
You should all be very proud of yourselves. Keep up the good work and we will see you at the finish line!
Your biggest supporters,
Dr. Atkinson, Dr. Soong & Prudence
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Tags: Bariatric Surgeons, Dr. Darren Soong, Dr. James Atkinson, Gastric Band, Gastric Band Institute of Las Vegas, Gastric bypass, Half Marathon Training, James Atkinson, lap band surgery, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, Las Vegas Weight Loss Doctors, Marathon Training Tips, Weight Loss Surgeons, Weight Loss Surgery
Posted in Bariatric Surgeons, Gastric Band, Gastric Band Institute Events, Gastric Sleeve, Gastric bypass, Half Marathon Training, Las Vegas Weight Loss Surgeons, Rock n' Roll Las Vegas Marathon |
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