NBS staff are doubly blessed with great facilities and the opportunity to fully explore them. Since January, Betty Tate-Pineau, NBS' Conditioning Coordinator has been putting staff through their paces with two different programs. Tuesday afternoons sees us performing a variety of "protocols" Tate-Pineau has developed on the set of staircases by the back entranceway.

Yes, these stairs extend to the 6th floor and the protocols see us climbing, running and jumping up them multiple times. As a cardio work-out, it's a killer, but the protocols are geared to our level of fitness and easily amended to accommodate everyone interested in increasing their cardio capabilities. Wednesday afternoon's session involves a conditioning routine in NBS' pool and has also attracted a dedicated band of staff participants.

Tate-Pineau usually spends her time at NBS dedicated to assisting the students develop their conditioning, but is just as excited working with the staff. "I am really enjoying the cardio program that Betty has created. Betty's encouragement makes all the difference in keeping us energized, motivated and coming back each week." says Veronica Warren, from the HR department.

We'll talk with Betty and share some tips to use in your own conditioning routine. You may never look at the steps in the TTC stations the same way again!

Cardiovascular Training:
The training you don't have time not to do!

by Betty Tate-Pineau, NBS’ Conditioning Coordinator

PART TWO – Cardiovascular Conditioning – Practical Ideas: Stair Climbing

Why Stair Climb?
Availability: stairs are everywhere, in & outdoors, in & out of town! = FREQUENCY
Ease: activities can be easily modified to increase / decrease INTENSITY
Convenience: no schedule restrictions – your time is your TIME
Options: no limit to creativity / exercise variables = TYPE
Effective: high calorie burn / great cardio response

Warm Up

Warm-up is an essential aspect to the success of any conditioning program. A warm-up should be a deliberate inclusion of every training session and is intended to aid the body to prepare both physiologically and psychologically for physical performance. By warming up prior to every training session, performance is improved, and the possibility of injury is significantly decreased.

Warm-up is important as it increases the body temperature which results in improved performance by:

• increasing the contractile force and contractile speed of muscle
• increasing muscle efficiency due to decreased viscosity
• increasing the removal of lactic acid and waste product accumulation
• improving coordination through specific activity
• preparing for training by being stimulated mentally and physically

Warm-up also has the effect of increasing heart and respiration rates which results in improved performance by:

• increasing blood flow / circulation which increases the supply of oxygen and the flow of nutrients

Cool Down

Cool-down is an equally important aspect to the success of any conditioning program as warm-up. In fact, some (including me) believe it to be more important. A cool-down should be a deliberate inclusion of every training session and is intended to aid the body to pre exercise status post exertion. By performing a cool-down following every training session, performance is improved, and the possibility of injury is significantly decreased. The easiest thing to do is to perform the warm-up in reverse! And remember to stretch, stretch, stretch!

Climbing

Stair climbing is inherently challenging – as we all know from the increased breathing and heart rate upon ascent. Climbing can be more challenging (increased intensity) by climbing up 2 stairs at a time. Establish a good pace and maintain technique while ascending flights. Since the descent is more demanding on the joints (knees), it is recommended that you come down 1 stair at a time.

Progression

It is very important to accurately access your current level of conditioning and to be logical and systematic in your progression. Injury prevention is a goal of participation. Appropriate increase of activity is essential to achieve that goal. Be sure that you can sing your way through an ascent before increasing the challenge. Singing ensures that you are breathing properly and maintaining an appropriate heart rate / intensity level. Fatigue can be measured a variety of ways including:

• failure to maintain pace
• failure to maintain technique
• wobbly / shaking legs
• feeling lightheaded

At the onset of fatigue, slow down, walk the landing and drink water for an active recovery. It is a totally acceptable workout to select one ascending activity and repeat it. For example, climb 2 stairs at a time. Over the course of training, you will increase your muscular and cardiovascular endurance.

NBS has the perfect set of stairs (Stairs D) with:

• 6 flights with an approximate time of ascent being 3-5 minutes
• floor to roof windows
• large landing on each level for rest, recovery, stretching, strength activity
• every floor connects to an alternative stair case, passing studios

Tips:

• wear appropriate clothing and foot wear
• drink water before, during and after your climb
• be body-aware
• place your whole foot on the step
• pay attention to knee placement
• ensure shin is perpendicular to floor
• monitor fatigue and modify accordingly
• pump arms to work for and with you
• be security conscious – let someone know where you are going
• do not get discouraged – stair climbing is very challenging – pace yourself
• keep a training log – you will amaze yourself with your progress!

What should I do everyday for my heart?

• Laugh heartily!
• Give countless heartfelt hugs!
• Love someone, something, everyone, everything!
  

In the next issue:

PART THREE – Cardiovascular Conditioning – Practical Ideas: Water / Pool Activities