1. Create variety with interval training. Mixing up the workout with intervals of hard running at a fast speed, followed by recovery running at a slower pace relieves boredom and is also more beneficial for the body.
2. Walk or run on an incline. The treadmill allows you to mimic outdoor hills at variable inclines. Try increasing the incline every minute for 15 minutes followed by lowering the belt every two minutes for the second half of a 30 minute workout.
3. Don’t forget safety. Wear good-fitting running shoes, avoid using weights on the treadmill and don’t hold on to the machine.
4. Focus on the benefits of the treadmill. Treadmills allow you to control your own pace, track your mileage and focus on your form, breathing and visualization. Recognizing these advantages may help you develop a newfound appreciation for your treadmill workout.

Read the full Chicago Tribune article.

Read the full LA Times article.

Regular exercise helps control weight and reduces the risk of developing heart disease, type 2 diabetes, depression and some types of cancer. According to the guidelines, adults should perform 2.5 hours of moderate-intensity aerobic activity (i.e. brisk walking) or one hour and 15 minutes of vigorous-intensity activity (i.e. jogging) as well as muscle-strengthening activities (i.e. lifting weights or doing push-ups) twice a week. The report also calls on local communities and workplaces to improve access to safe and convenient places, such as walking trails and sidewalks, to increase opportunities for adults to exercise.

Read the full CBS News article.

Read the Full Wired Article

Popular digital technology and innovative devices that boost motivation and intensify the walking workout include pedometers, smartphone apps, a weighted vest and an on-body monitoring device which measures one’s progress. Other tactics that save time and prevent boredom include holding a walk-and-talk meeting for work, incorporating different activities like sprints or jumping jacks, joining a walking club and changing your walking route in order to enjoy a change of scenery or a new adventure.

Read the Full Washington Post Article

Racing President Teddy leads the 5K starting line.

Dance Trance led a fun, aerobic warm-up before Nationals Racing President Teddy and Washington Kastles mascot Top Spin kicked off the walk/run. Following a victory lap inside the stadium on the main concourse, guests enjoyed music and food, visited the Nationals dugout and batting cages (where they could actually swing at balls), toured the Prevent Cancer Super Colon, picked up some doggie treats from Barkley Square and Aunt Sasha’s Barked Goods and tried their hands at the hoola hoop station, corn hole tosses and giant Jenga (provided by United Social Sports). We even had free oral cancer screenings and a Walgreens table where people could get flu shots.

A huge thank you goes out to our wonderful 5k Chair, Katherine Kennedy. Her commitment and passion for cancer prevention, along with her incredible social media outreach was a driving force to making this event a fundraising success!

“I was truly humbled and overwhelmed by the support the entire community bestowed upon us,” said Event Chair Katherine Kennedy. “There are so many people to thank from the team captains rallying more teams and participants than ever before to so many generous sponsors and friends of the Foundation pooling their resources for this spectacular event. Truly a group effort to Stop Cancer Before It Starts!”

Prevent Cancer EVP/COO Jan Bresch, top fundraiser Allison Hutchins and Event Chair Katherine Kennedy.

We also want to give a big shout out to top individual fundraiser Allison Hutchins, who raised $3,025, winning a treadmill desk grand prize generously donated by exclusive fitness partner LifeSpan Fitness. Allison was also captain of the top fundraising team, Cancer Conquerors, which raised $7,640 and won a catered dinner for 10 by Windows Catering. Ginger Albright of the Cancer Conquerers was the second top individual fundraiser with $2,165, and Grant Allen’s team All in Against Cancer came in second in team fundraising with $7,455.

Many thanks to generous sponsors Bayer HealthCare (Grand Slam), Johnson & Johnson (Home Run), Pricewaterhouse Coopers (Triple), Venable (Triple), Lilly (Double), Millenium Pharmaceuticals (Double), Genentech (RBI), 1-800 CONTACTS (RBI), MarcParc Valet (In-Kind), Subway (In-Kind) and exclusive fitness partner LifeSpan Fitness.

The 5k may be over for this year, but it’s not too late to give to cancer prevention efforts! Donations are still being accepted for teams and individuals who are working to complete their fundraising goals. Event proceeds will support the Foundation’s cancer prevention research, community outreach, advocacy and education programs. To make a donation, please go to www.preventcancer5K.org.

See more photos from this year’s 5K on our Facebook page–don’t forget to tag yourself!  Check back to the Prevent Cancer Foundation 5k site for the date of the 5th Annual Prevent Cancer Foundation 5K, which will again be held at Nationals Park!

Q: To someone who is not familiar with Crossfit, what is it?
A: Crossfit is a high intensity core strength and conditioning program. It is constantly varied and focuses on the nine fundamental areas of athletics and fitness. Typical workouts include a skill of some sort (walking on hands, weight lifting techniques, rope climbs, etc.); a strength component (lifting weights, pull ups, etc.); and a high intensity finish known as a “met-con” which puts together a series of movements. This portion is timed and competitive.

E-Town Crossfit Gym in Evanston. Photo credit:crossfitetown.com

Q: What is a “WOD” and what are some example components?  
A: Each WOD (workout of the day) is different. It involves all three components above but is usually named for the “met-con” at the end. Today, our “met-con” was:

-100 double-unders (jump rope with 2 passes per jump)
-50 pushups
-50 double-unders
-25 ring dips (lowering your entire body while holding yourself in gymnastics rings and pushing your body weight up with your arms/chest).

Today’s “met-con” was timed (I did it in 6:42). If you cannot do one of the movements (many people, especially newcomers, cannot) there are substitute movements, but the goal is to try to strengthen and improve with time.

Q: How and when did you first start doing Crossfit?  
A: A little over 2 years ago. I heard about it in the military and fell in love immediately.

Q: What muscles does Crossfit work and what are the health benefits?  
A: Absolutely every muscle is worked at different times. Besides the actual workouts and getting in great shape, most people practice a very healthy “Paleolithic diet” which improves performance, loses excess body fat and dramatically improves chronic health conditions (diabetes, hypertension, etc).

Q: What do you like best about Crossfit?  
A: The community and the constantly varied movements. You can never maximize your potential and you cannot possibly get bored.

Q: Any advice for a first timer?
A: TRY IT!

Q: How did you get the idea for a Crossfit charity event, and what made you decide to donate to the Prevent Cancer Foundation?  
A: My coach said “I would do that for charity,” and I thought this would be a great group of people to see what they would come up with. This could be very interesting to watch for bystanders, and allows members be creative while challenging themselves at every level.

Matt, Crossfit E-Town and Crossfit Shoreside in Evanston will be hosting a one-day event that will feature members performing a unique workout of the day (WOD). Awards will be given for the top three fundraisers, the most original WODs and the most difficult WODs based on participant’s fitness level.

Those not located in the Evanston are can also participate online! Register as an individual or form a team and post your own awesome WOD.

Photo by Dan McEwan

Q: To someone who is not familiar with rock climbing, what is it?
A: Rock climbing is climbing rock walls for fun and exercise. You can do it inside, in a gym with textured walls and hard rubber and plastic “holds” bolted to the wall, or outside with your own rope and anchors. Indoor gyms usually have a color-coded system showing you which hand/foot holds to use for a certain difficulty level. Climbing requires two people, both wearing harnesses with waist and leg loops. Ropes are set up to hang from anchors at the top of the wall and one person ties their harness into the end of the rope while the person at the bottom, the “belayer”, loops the rope through a belay device and into a loop on their own harness, then takes up the slack as the climber goes up the wall. That way if the climber falls (or takes a rest) they don’t move very far. When the climber reaches the top, the belayer lowers them back down. Most climbing gyms also have shorter walls set up for “bouldering”, which involves climbing up about 15 feet then jumping off onto thick mats. Rock climbing can also be done outside, in which case you must have your own ropes and anchors, and the knowledge to set them up properly.

Q: How and when did you first start climbing?
A: I started climbing a little over a year ago when I lived close to Sportrock , a climbing gym in Alexandria, Va. I joined the gym and went almost every day. If I had a partner, I would climb, if not, I would boulder or go to yoga classes held at the climbing gym. When I moved into D.C. I thought I would stop going so regularly, but I was hopelessly addicted and instead just converted several of my friends into climbers. Now we go 2-3 times a week!

Q: What is your favorite part of rock climbing?
A: I originally thought I would be afraid of heights, but I don’t even notice it because I’m so distracted by the puzzle in front of me. Climbing a difficult route is physically and mentally challenging and it takes up all my attention. The rope is there to catch me if I fall, so I don’t think about the distance to the ground. I love the challenge. Because the routes are ranked, you can always move up to something harder. It gives me small, achievable goals to work toward every week.

Q: What muscles does it work and what are the health benefits?
A: Climbing really works your whole body. Since women tend not to have the kind of arm strength as men, we learn to climb using our legs as much as our arms. But for anyone, regardless of body type, the balancing works the core as well.

Photo by Dan McEwan

Q: What is the difference between indoor and outdoor climbing?
A: The biggest difference between indoor and outdoor climbing is that you have to set the ropes yourself for outdoor. This requires knowing how to set up an anchor, having a good rope and knowing the terrain. However, there are many rock climbing guides for climbing outdoors that will tell you where the good routes are and where to set up your anchors to climb them.

Q: How difficult is rock climbing?
A: Rock climbing is not hard to learn at all. There are easy routes, which are almost like climbing a ladder, and the difficulty level just increases from there. You can always find a challenging route, no matter what your skill level is.

Q: How can someone get started?
A: It’s really easy to get started! You don’t even need to have a partner; you can just go to the gym and sign up for an introduction class. They will give you a harness and some rental shoes and show you how to climb and belay. If you know someone that climbs, just go with them one time. They can belay you and you can decide if it’s worth taking the intro class.

Q: What advice do you have for a first time climber?
A: Don’t be afraid to try it! I love it because it is not only a workout, but also a social experience.  You get to meet up with a friend, climb completely different things, but still be there together enjoying yourself AND getting your exercise. It’s great!

Editor’s Note: Anya Lagasse is an avid rock climber who has converted many of her friends into climbers as well. She frequents Sportrock in Alexandria 2-3 times a week.

Weight loss should not be the primary measurement of physical activity and being active does not balance out with hours spent on the couch.

Are these statements true or false?

“You should stretch before exercising?”
“Lifting weights is not important.”
“Nighttime workouts will help you sleep.”

Read the full Washington Post article to get the facts about exercising.

Josh Lyon, personal training director at 24-Hour Fitness, recommends starting with cardio, strength, alignment and flexibility. Lashaun Dale, the national creative group fitness manager at Equinox gym, recommends circuit classes and interval training classes to exercise different muscle groups and alternate intensity levels.

It is easy to get hurt if your body is not sufficiently ready for the increased activity. Don’t push yourself and work your way up over a few weeks. Staying active is important and can help reduce your cancer risk, but read this article first to avoid unnecessary injury.

Read the full Reuters article.