The mysterious “fat burning zone” continues to confuse many gym-goers. The theory goes something like this: working out in a “zone” of intensity that is less intense for at least 20 minutes will burn more fat calories than calories from carbohydrate. Is this true? Yes and no, but mostly no. You actually burn more calories from fat right now, sitting still, reading this post, than you do on the treadmill. That is because in the resting state, the body burns a higher percentage of fat calories. As you crank up the exercise intensity, you burn a little less fat per calorie. However, it really comes down to the total number of calories you burn per exercise session — if you want to lose weight.

Here is an example:

Let’s pretend for a moment that you decide power walk for 40 mins on the treadmill. This would burn approx. 5 to 6 calories per minute. After 40 mins, you will have burned 200 to 240 calories. Not bad. Percentage-wise, about 50% of these calories will come from fat, so about 100 to 120 calories.

Now, let’s say you decide to add running intervals to your power walk at a 1:1 ratio, meaning that for every bout of less intense cardio, you do an equal-length interval that is more intense. After 40 mins of this type of intense activity, you will likely have burned between 400 to 450 calories. A bit less fat is burned during intense activity, BUT, you burned more total calories. So, if 40% of those calories come from fat, you will have burned 160 to 180 fat calories!

This was a simple example of how interval training can turn up the calorie-burn. Try adding intervals to your current cardio routine if you want to 1) burn more total calories and 2) burn more fat!

Warm weather is here (hopefully to stay) and that can mean only one thing: shorter pants! If you aren’t quite ready to don your short-shorts, I have the move for you.

The Forward Lunge

Main Muscles Involved: Glutes, Hamstrings, Quadriceps, Hip Flexors

The Exercise: Use bodyweight, or dumbbells, a body bar or weighted medicine ball if you want added challenge. Start with feet shoulder-width apart. Keep your chest up and abdomen pulled in — take a long step forward. The heel of your trailing leg will come off the floor as you settle into your lunge. The thigh of your lead leg should be parallel to the floor, your shin perpendicular to the floor (assuring that the knee is aligned over the front heel rather than forward over the toes).

Tips: Try to keep your chest high and eyes forward to prevent tipping forward. As you return to the starting position, keep your core tight (this will help with alignment on the return movement and assist with balance). Push through the front heel (you’ll feel your glutes engage here) and return to the starting position. Notice also how the glute of the trailing leg has to “pull” you back (you’ll feel this in the hamstring and glute of the trailing leg).

Repeat with opposite leg.

If you are currently suffering (or have ever suffered) from excruciating heel pain known as plantar fasciitis, you also know it isn’t easily remedied. Marissa Oachs, a certified and licensed athletic trainer, offers tips for preventing and caring for plantar fasciitis. Thanks for blogging for me today, Marissa!

Plantar Fasciitis

What is it?

Plantar Fasciitis (plantar fash-ee-eye-tis) is a common problem both among athletes and non-athletes. Let’s first talk about what the plantar fascia (the cause of all these problems) is. The Plantar Fascia is a thick bundle of fibrous tissue that starts at the heel and ends at your toes. It assists in maintaining the stability of your foot especially when landing.

Causes

So what causes this condition? Well, unfortunately a lot of different things can lead to this condition – tightness of calf muscle, wearing shoes without sufficient support in them, running on soft surfaces, different leg lengths, tightness of arch of foot, and lengthening your stride too much while running. Now most of these causes can be fixed or altered to help plantar fasciitis and we will talk about that later.

Signs you may have it

Signs of this are very clear because most of the time – it is very painful! You will feel pain in the heel and it will spread down into the middle of your foot. It is marked by being particularly painful and bothersome in the morning when you get out of bed or when putting weight on your foot after sitting for a long period of time. However, as you walk a little ways, the pain will lessen. You can also test for this condition by pulling your toes and foot toward you (see Picture 1 below in stretching). If this elicits a lot of pain, this will usually point towards Plantar Fasciitis because you are stretching the aggravated plantar fascia.

Care

Keep in mind that you cannot nor will not fix this condition right away. It takes time for it to heal and also to fix the causes. It is not uncommon for it to take as long as 8-12 weeks for this to completely heal and symptoms to stop. It is especially hard to fix because it is a body part you most likely use fairly often. This slows down the healing process. Now that the depressing news is out of the way, on to the encouraging news of how to fix it! You will need to refer to the pictures to see how to do specific exercises.

REST: The first step you always want to take with an injury is rest. This is the only way the injury will get better. I know, I know. It is your foot. You must walk on it to get around. Well, seriously you may need to get some crutches. If it is so bad you must limp around, you need to use crutches, because once you start limping, other parts of your body will start hurting and you will have new injuries and have to start this whole process over again. Fun, huh? If you don’t have crutches (or refuse to use them) just try to stay off of it. Do not walk if you don’t have to, keep your foot up and elevated at all times.

STRETCH: This is a big one with this injury. You will want to do this as often as you can throughout the day and for at least 3 sets holding for 30 sec. Always do stretches gently and not to the point of pain. It should (almost) feel good!

Wall/Stair stretch - See Picture to the left. Find a stair or wall and put the bottom of your foot against it. You will feel a pull – do not push too hard – pain is not good!

Do it yourself stretch: If you are too nervous to try the wall stretch, just start by doing it with your own hand. See Picture 1 to the right. You must do it gently and still hold for 30 sec but you can control this one easier.

Picture 1 – Doing this will cause pain if you have Plantar Fasciitis. However, it is also a great stretch

Ball Roll: This exercise may be painful but pain is OK in this exercise because it is helping to break up the scar tissue and knots that have occurred. Find a ball or thick stick (something that rolls) and put it under your foot. Step down on it and roll it under your foot putting as much pressure as you can handle for at least 10 sec. Do it twice. Always do the stretches from above after and ice.

ICE/ELEVATE: You will hear me say these words a lot with every injury. But honestly, it will be your best friend. Ice the first 72 hours at least. Ice and elevate your foot at least 20 min at a time and do it as often as possible. Do it for sure after you do the exercises from above – because you will get sore!

IBUPROPHEN: Take as prescribed to relieve pain and swelling.

ORTHOTIC: Go to the store and pick out a cushion for your shoe. If this doesn’t work to relieve pain/symptoms you may need to go see a specialist to get a custom orthotic made.

PREVENTION

1) Buy good quality shoes – especially if you are on your feet a lot and/or exercise a lot. You should always give your shoes a 24 hour break for the cushion to re-cushion itself/spring back. So it is a good idea to have two pairs that you switch off each day. The sales people are usually pretty good at stores about knowing which shoes are good and bad. Ask for help – it won’t kill ya! Also, replace your shoes every 500 miles or so of use.

2) Always stretch – especially the calf/foot stretches I showed above. This will help prevent you from getting it again.

3) Maintain a healthy weight – this will help minimize extra stress being put on the foot and the plantar fascia itself.

4) Choose your footwear (or lack of footwear) wisely – Ladies: avoid high heels! Everyone – try to avoid going barefoot, especially on hard surfaces. All of these cause extra stress on your foot’s support system, a.k.a the plantar fascia.

5) If this injury reoccurs over and over for you, make sure to go get your feet checked out by a professional and look into custom orthotics. Many people have a foot type that predisposes them to this injury and if you don’t cushion your foot right, you will continue to hurt your plantar fascia and other parts of your body.

**And remember, always go and get checked out by a medical professional if home treatments do not work. This article is not meant to be a diagnosis or treatment plan for you or your injury. You must be looked at by a professional to know what is exactly wrong. **

Marissa Oachs is a certified and licensed athletic trainer. She has worked with high school & Division I athletes, but also loves to work with the general population or the “athletes of life”. She loves to help people feel better and stay better! She also loves to play sports off all kind, spend time with her husband and 6-month old son, and write for her blogs. You can check out more about injuries and health in her weekly blog series, “What’s Wrong Wednesdays” in her blog “The Hardest Job on Earth” She also has a blog where she talks about her favorite products and books, “The Review Stew”