Fitness Basics: Running for Your Life. You don't have to be an athlete - - or even aspire to be one - - to start running. Just look at Jim Scott. A new survey shows that the average British woman spends more than 16 hours a week cleaning. Dietitian Juliette Kellow gives top tips to turn cleaning your house into. More stuff you can eat & drink to lose weight The 11 best foods to eat to lose weight fast; 7 Weight Loss Drinks other than water; Is Caffeine & Coffee OK for. See How Much You Need to Eat to Lose Weight Fast; Free Food Journal; Use your food journal to track your calories to see exactly how much you need. We have compiled a number of important weight loss questions along with answers to help you lose weight safely so you can keep it off for a lifetime. 5 Ways Getting Enough Sleep Contributes To Weight Loss. By Cortney Berling April 27 2017. Weight loss is about moving more and eating less, yes, but there is a. It can help you find your bliss, and some say yoga may also help you shed those extra pounds. For weight loss and toning cardio, you can't beat interval training. Increasing your cardio intensity by doing intervals not only saves you time. One of the challenges many of us face after weight loss is how to tighten skin that sags. Such skin is often associated with rapid weight loss. WEIGHT LOSS WORKOUT PLAN: CARDIO. This weight loss workout plan consists of both cardiovascular exercise and resistance training. The name of the game is to blitz fat. In January 2. 00. Scott began running. That November, he finished the New York City Marathon (it took him six hours). Scott, a radio- talk show host in Cincinnati, Ohio, didn't do much in the way of exercise before then. He played golf as often as he could but never found the time for regular workouts. Oh, and there was one more impetus to try running: . He simply wanted to go on Sunday morning runs with his wife, Donna Hartman, and keep up, he says. But sometimes running can surprise you. Maybe you just want to run around your neighborhood, or explore a new one. Maybe you want to challenge your body in a different way, to tone up, or lose weight. Whatever your goals, says Scott's coach, Julie Isphording, running is an excellent exercise for a beginner to try. She suggests going to a store specializing in running gear, where the staff tends to be knowledgeable about the products, and trying on as many pairs as necessary to find the right ones for you. A good fit is essential; blisters and shin splints are not going to inspire you to run. Continued. And don't even think about running in your regular cross- trainers, tennis shoes, or regular sneakers. Running shoes are designed to absorb and minimize those kinds of forces. Running shoes have a limited lifespan, says Dolgener, co- author of The Non- Runner's Marathon Trainer. So listen to your doctor and your body. For example, you might alternate walking for five minutes and jogging for two minutes. Over time, steadily increase the amount of time you spend running until you're able to jog for 2. Isphording. Once you achieve that, start increasing your distance. For someone who has been sedentary, Dolgener recommends starting only with walking, then progressing to brisk walking before adding any jogging. People don't usually give up running because their hearts can't adapt but because of injury. Gradually conditioning yourself with a combination of walking and running gives your body time to adapt to the new stress on the joints and muscles. Continued. Read more. I was amazed at how little I could do. Once you get past that, then you get it, your body starts feeling good and wants to go out and play. Keep your pace comfortable so you won't burn out too quickly. This is especially important during the warm- weather months. A 2. 0- minute strength workout a couple of times a week is all you need. To get started, get a personal trainer to write out a program you can do at home - - or get a video. Save stretching for after your run, when your muscles are warm. Stretching cold muscles increases the risk for injury. Continued. Sticking With It. To stay consistent with your running program, keep a running journal or log, the experts suggest. At the beginning of the week, plot out when you plan to run and for how long, and commit it to paper. Having a partner to meet you at the mailbox will keep you honest, says Isphording.? You can get a great cardiovascular workout either way, and there are benefits to both, the experts say. With a treadmill, you're never too far from home, says Isphording. It's a good choice if you're injured or rehabbing an injury - - or just feeling a little intimidated about running outdoors. And, of course, bad weather isn't an issue. Treadmill running can be lower- impact too, as well. Dolgener equates it to running on grass. But a treadmill doesn't quite simulate the outdoors. You have the scenery - - you can discover parts of your city or town, or if you're traveling, it's a great way to see a city. It's better with a group of people, and easier to do with a family. If you have an injury or disability, or if running is painful for you, try cycling, cross- country skiing, swimming. The bad news is, it is very traumatic, and the trauma is more prevalent the longer and harder you go. There's hardly anything in life you can say that about. You'll regret a chocolate sundae. Julie. Isphording, running coach; host and producer, FIT: Fitness Information Talk. On Your Feet radio programs, Cincinnati, Ohio. Forrest Dolgener. The Non- Runner's Marathon Trainer. University of Northern Iowa, Cedar Falls. Body Toning Exercises: Upper Body. Whether it's the little black dress in winter or, for men, stripping down to your shorts in summer, those wobbly bits around the upper arms, chest and back can easily spoil the look. Here's our 8 minute body toning workout to banish the wobbly bits. Equipment Needed. Any exercise aimed at toning your body needs something to provide resistance for your muscles to work against. Most of the exercises below use hand- held weights to provide resistance: these can be as simple as water bottles (or even tins of food) you can grip comfortably, or dumbbells in the range of 1lb- 5lb/0. Timing and Repetitions. As with all exercise you should warm- up first. Marching or jogging on the spot for a few minutes interspersed with some gentle stretches will do the trick. Caution. Body toning exercise can be a pretty painful experience if muscles have lain dormant for a while. The problem is, it's not until 2. Body toning exercise should not be painful while you are doing it - if it is you're using too much weight. If you've not been exercising your muscles recently it's best to start with a weight that feels . With your elbows slightly bent, lift your arms above your chest until your hands are almost touching. Return to starting position and repeat. Exercise 2 - Chest and Shoulders. Lie on your back and grasp your weights with the palms of your hands facing up, and your arms outstretched above your head. Grip your weights and bring them over your head and down to your hips, by your sides - a semi- circular motion. Lift back to starting position and repeat. Exercise 3 - Chest and Back. Sitting with your back straight (preferably supported) and legs straight out in front of you, hold your weights in at your chest with your elbows out to the side (parallel to the floor). Push your arms out straight in front of you then pull them back in. Repeat. Exercise 4 - Back and Shoulders. Stand with feet shoulder width apart and arms by your sides, gripping the weights with palms facing outwards. Making sure your movements are slow and concentrated, tense your shoulder and upper back muscles, then slowly . Slowly bring your arms forward and down, without bending at the elbow, until level with your shoulders. Lift back to starting position and repeat. Exercise 6 - Upper Arms, Shoulders and Back. Standing with feet slightly apart, grasp your weights and bend at the waist until your torso is parallel to the floor. Extend your arms towards the floor with palms facing outwards. Lift your arms out to the side, keeping them straight, until parallel to the floor. Return to the starting position and repeat. Exercise 7 - Upper Arms, Shoulders and Back. Standing with feet slightly apart, position your arms straight down in front of you almost against your body - with your weights almost touching. Bend your elbows and lift your weights towards your chin, bringing your elbows out to the side, in line with your shoulders. Return to the starting position and repeat. Exercise 8 - Arms and Chest. The classic push up. With your hands shoulder width apart place your palms on the floor. Stretch out your body with either your knees on the floor, or if you're feeling ambitious, your toes - so you are supporting your body weight. Keeping your back straight and using your arms lower yourself gently toward the floor until you are hovering just over it. Push yourself slowly back to your starting position and repeat. Remember - don't lower yourself to the point where you come into contact with the floor, it'll be much harder to push back up. Exercise 9 - Arms. In a sitting position with your back straight, relax your arms in line with your body. Grip your weights with your palms facing upwards and curl them up towards your shoulders, then back down again. Keep your torso still and back straight, let your arms do the work. Exercise 1. 0 - Forearms. Holding your weight with your arm outstretched in front of you, tilt your wrist up and down repeatedly. Try doing this with both an overhand and underhand grip on your weight. Do one arm at a time. Results. The secret of successful body toning is regularity. If you do this exercise sequence every other day you'll start to see results in a few weeks. Track your exercise and diet with WLR's tools and databases. You can keep online food and exercise diaries, see how many calories you consume and how many you burn doing different activities. Try it free for 2. Take our FREE trial ยป.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
November 2017
Categories |