Muscles become soft, flabby and weak if they are not being used. Strength training is something many people want to shy away from because they immediately think of lifting heavy weights and long workouts.
It doesn't have to be that way. Do some pushups on a exercise ball and you will give your upper body and your core muscles a heck of a good workout. For your legs, running is great and stair climbing is excellent as well. Jump on a bike or a stationary bike.
Go to the stairs and on the first stair, do full calf raises. Push up on your toes as high as possible and allow your heels to go as low as possible on the down portion. Excellent.
The lunge is a good overall exercise for your legs and your lower body.
You don't have to hit the weights but you should be doing some form of strength training at least 3 days a week.
Monday, November 13, 2006
Thursday, November 09, 2006
Squat
It's true. The squat is a powerful body building exercise. You'll see almost all bodybuilders are using it and for a reason - it works!
However, a word of caution here. If you have knee problems, don't do it. There is a lot of stress placed on the knees. You might consider doing a partial squat and not going down to a full squat finish. But if you're knees hurt, I would pass on this exercise.
If you do a squat, you want to make sure your knees do not extend beyond your toes. That is an important exercise tip and you should follow that advice if doing lunges as well.
However, a word of caution here. If you have knee problems, don't do it. There is a lot of stress placed on the knees. You might consider doing a partial squat and not going down to a full squat finish. But if you're knees hurt, I would pass on this exercise.
If you do a squat, you want to make sure your knees do not extend beyond your toes. That is an important exercise tip and you should follow that advice if doing lunges as well.
Tuesday, November 07, 2006
Pelvic Lifts
To strengthen your pelvic muscles and your butt muscles at the same time, lie on your back with your knees bent and your feet flat on the floor. Hands are by your side and your palms flat on the floor.
Now clench your butt muscles and raise your pelvic off the floor, making certain you keep your butt clenched the entire movement.
Hold a second, then repeat for the number of repetitions you choose.
Now clench your butt muscles and raise your pelvic off the floor, making certain you keep your butt clenched the entire movement.
Hold a second, then repeat for the number of repetitions you choose.
Sunday, October 22, 2006
Terrific Exercise
Very quick exercise tips today.
One of the best overall aerobic and anaerobic exercises you can possibly do is running stairs or hills. Absolutely you can get a quick and thorough aerobic exercise in half the time of jogging.
One of the best overall aerobic and anaerobic exercises you can possibly do is running stairs or hills. Absolutely you can get a quick and thorough aerobic exercise in half the time of jogging.
Wednesday, October 18, 2006
Just Do Something!
How many times do you hear someone say "I plan to start my exercise routine on Monday."? Even if it's Tuesday. :-)
Seriously - a routine doesn't have to be started at the beginning of the week. What's wrong with Wednesday? C'mon. . . . . .
The idea is to get started and it doesn't have to be on a Monday, or the 1st of the year, or the end of fall. These are excuses to delay your fitness goals. You gotta get started sometime.
Go for a walk today - or tomorrow if it's dark. But don't put it off any longer than that.
Hey - if it's dark - do some strength training tonight.
Seriously - a routine doesn't have to be started at the beginning of the week. What's wrong with Wednesday? C'mon. . . . . .
The idea is to get started and it doesn't have to be on a Monday, or the 1st of the year, or the end of fall. These are excuses to delay your fitness goals. You gotta get started sometime.
Go for a walk today - or tomorrow if it's dark. But don't put it off any longer than that.
Hey - if it's dark - do some strength training tonight.
Thursday, September 21, 2006
How to Slash Your Exercise Time in Half!
Seriously. Slash your exercise time in half.
How?
Use a swiss ball.
Listen - this is no gimmick. The exercise ball has been used in physical rehabilitation for many years but is recently hitting the main stream. The reason it works so well - the ball is round. It creates an unstableness when you do your exercises.
Everybody is talking about the body core muscles and they come into play with each exercise you do. These muscles have to continuously adjust to balance your body and keep you from falling off. They do it automatically (doesn't mean you won't fall off if you get a little careless).
So how do you slash your time in half?
Get down on the floor and do 2 sets of 20 pushups. Or 2 sets of 10; whatever you can do.
Now to be fair, you need to wait or do these the next day. Put your hands on the ball and begin doing your pushups. Whoa! Huh?! Feel your body shaking and quivering and your stomach muscles tightening.
If you was lucky, you might have been able to do half of what you did on the floor. If you did 2 sets of 20 pushups on the floor, you will get the same effect, and actually moreso, doing 2 sets of 10 pushups on the ball. Plus your body core muscles, including your abs, will have gotten a workout.
There are a lot of exercises you can do on the ball and I get emails all the time telling me how people who have started using the ball due to my recommendations on my website (and an ebook I wrote) love it. They work harder but actually seem to be enjoying it more.
When you get used to the ball, you can even do much of your weight training on it (Not real heavy weights - dumbbells are great). Remember, your core muscles continue to work.
Get a hold of a ball and see if you don't start enjoying your exercise more and get better results in half the time.
How?
Use a swiss ball.
Listen - this is no gimmick. The exercise ball has been used in physical rehabilitation for many years but is recently hitting the main stream. The reason it works so well - the ball is round. It creates an unstableness when you do your exercises.
Everybody is talking about the body core muscles and they come into play with each exercise you do. These muscles have to continuously adjust to balance your body and keep you from falling off. They do it automatically (doesn't mean you won't fall off if you get a little careless).
So how do you slash your time in half?
Get down on the floor and do 2 sets of 20 pushups. Or 2 sets of 10; whatever you can do.
Now to be fair, you need to wait or do these the next day. Put your hands on the ball and begin doing your pushups. Whoa! Huh?! Feel your body shaking and quivering and your stomach muscles tightening.
If you was lucky, you might have been able to do half of what you did on the floor. If you did 2 sets of 20 pushups on the floor, you will get the same effect, and actually moreso, doing 2 sets of 10 pushups on the ball. Plus your body core muscles, including your abs, will have gotten a workout.
There are a lot of exercises you can do on the ball and I get emails all the time telling me how people who have started using the ball due to my recommendations on my website (and an ebook I wrote) love it. They work harder but actually seem to be enjoying it more.
When you get used to the ball, you can even do much of your weight training on it (Not real heavy weights - dumbbells are great). Remember, your core muscles continue to work.
Get a hold of a ball and see if you don't start enjoying your exercise more and get better results in half the time.
Monday, August 21, 2006
Interval Training
Intervals are not only used by top athletes. Most of you can apply intervals into your training to give you better and quicker results, and cut down the amount of time you need to exercise.
You do have to use caution and you should definitely get a physical from your doctor first, but consider intervals.
To get beginner instructions, go to Interval Techniques
You do have to use caution and you should definitely get a physical from your doctor first, but consider intervals.
To get beginner instructions, go to Interval Techniques
Thursday, August 10, 2006
Swiss Ball Exercise Tip
My sister and I were discussing a problem she was having with the swiss ball. I cover this in my ebook on Swiss Ball Exercises - but this one little tip might make the difference from you getting a good workout or becoming frustrated.
Basically - he swiss ball was over-inflated. Now that can work for experienced exercisers but - the rule of thumb is this.. . . . .
When you sit of the ball - your thighs should be parallel to the floor.
Once she did this - she was able to do the exercises.
Find out more at Exercise Ball Exercises
Basically - he swiss ball was over-inflated. Now that can work for experienced exercisers but - the rule of thumb is this.. . . . .
When you sit of the ball - your thighs should be parallel to the floor.
Once she did this - she was able to do the exercises.
Find out more at Exercise Ball Exercises
Saturday, July 29, 2006
Exercise - Running
The first mistake people make when they begin a running or jogging program is that they run too fast. This will leave you out of breath and spent in about 5 or 10 minutes. When this happens people generally think to themselves that anyone who runs is crazy or likes punishing themselves.
This simply is not true. Once I found out how to run properly, I was able to run a few miles with ease and comfort.
Work your way up slowly by combining both running and walking. You will find your fitness levels jump dramatically.
This simply is not true. Once I found out how to run properly, I was able to run a few miles with ease and comfort.
Work your way up slowly by combining both running and walking. You will find your fitness levels jump dramatically.
Tuesday, July 18, 2006
Obesity - Get It Under Control
Read this - - - - -
“What we’re hearing about…is waiting times in emergency and operating rooms for ailments such as hip replacements, heart surgery and amputations. That’s a shame because the fact is, if we dealt with obesity, we wouldn’t be facing the epidemics of heart disease, stroke, arthritis and diabetes that clog our hospital waiting rooms and OR’s.”
Just to get you moving!
“What we’re hearing about…is waiting times in emergency and operating rooms for ailments such as hip replacements, heart surgery and amputations. That’s a shame because the fact is, if we dealt with obesity, we wouldn’t be facing the epidemics of heart disease, stroke, arthritis and diabetes that clog our hospital waiting rooms and OR’s.”
Just to get you moving!
Friday, July 14, 2006
Exercise - The Cobra
The Cobra (or back extension)
Lying on your stomach as though getting ready for push-ups, keep your hands on your side with palms facing down and fingers pointed forward. With your hands, push to lift your torso off the floor (ensure you’re lifting head, shoulders and chest only).
Keep pelvis on the floor and your head looking ahead. Hold and then release. Repeat 3 times. You should feel your spine lengthen. You might try also pushing your upper body up and forward.
Do not tilt your head back to look at the ceiling (many people make this mistake). This puts a strain on your neck.
This is a nice stretch for your back and will help get rid of some of the aches and pains.
Lying on your stomach as though getting ready for push-ups, keep your hands on your side with palms facing down and fingers pointed forward. With your hands, push to lift your torso off the floor (ensure you’re lifting head, shoulders and chest only).
Keep pelvis on the floor and your head looking ahead. Hold and then release. Repeat 3 times. You should feel your spine lengthen. You might try also pushing your upper body up and forward.
Do not tilt your head back to look at the ceiling (many people make this mistake). This puts a strain on your neck.
This is a nice stretch for your back and will help get rid of some of the aches and pains.
Sunday, July 09, 2006
Power Walking for Exercise
One of the most natural forms of exercise is walking.
Walking is an aerobic exercise that will not only increase your cardiovascular strength, but improve your posture as well.
Whereas any form of walking is beneficial, the most powerful is...Power Walking. You walk at a brisk pace and swing your arms while you walk.
There are numerous benefits to be gained from power walking and some of them are:
* Cardiovascular fitness is improved and thus the risk of coronary disease and strokes is reduced.
*Mental well-being is improved resulting in a reduction in anxiety, stress and tension.
*Muscles are toned and strengthened.
*Helps to reduce body fat and manage your body weight.
Walking is an aerobic exercise that will not only increase your cardiovascular strength, but improve your posture as well.
Whereas any form of walking is beneficial, the most powerful is...Power Walking. You walk at a brisk pace and swing your arms while you walk.
There are numerous benefits to be gained from power walking and some of them are:
* Cardiovascular fitness is improved and thus the risk of coronary disease and strokes is reduced.
*Mental well-being is improved resulting in a reduction in anxiety, stress and tension.
*Muscles are toned and strengthened.
*Helps to reduce body fat and manage your body weight.
Tuesday, July 04, 2006
Wall Squat Exercise
Wall Squat...
(If this hurts your knees... discontinue!)
Stand straight with your back pressed against a wall. Feet should be about shoulder width. Lower yourself down into a sitting position, still leaning against the wall. (Be certain the front of your feet are in front of your knees... if not, move your feet forward.) Hold this position for about 30 seconds, then return to the start. Gradually build up to 3 reps.
This will add some size and muscle to your legs in a hurry!
(If this hurts your knees... discontinue!)
Stand straight with your back pressed against a wall. Feet should be about shoulder width. Lower yourself down into a sitting position, still leaning against the wall. (Be certain the front of your feet are in front of your knees... if not, move your feet forward.) Hold this position for about 30 seconds, then return to the start. Gradually build up to 3 reps.
This will add some size and muscle to your legs in a hurry!
Thursday, June 29, 2006
Abdominal Exercises Tips
Tchhnique is very important when training the abs.
Remember these points
1)Don't pull on the neck during the movements.
2)Keep the chin a fist's distance from your chest when doing crunches.
3)Start with the arms across the chest; as yourabs become stronger, extend the arms behind the head.
4)Don't throw the body, or use jerking motions to complete the movements.
5)Keep it slow and con-trolled.
6)When doing crunch type ab exercises, keep the abs pulled in by visualizing your navel pressing down toward the floor and always keep your back pressed to the floor.
Always exhale as you contract and inhale as you release.
Now get some abdominal Exercises:
Abdominal Exercises
Remember these points
1)Don't pull on the neck during the movements.
2)Keep the chin a fist's distance from your chest when doing crunches.
3)Start with the arms across the chest; as yourabs become stronger, extend the arms behind the head.
4)Don't throw the body, or use jerking motions to complete the movements.
5)Keep it slow and con-trolled.
6)When doing crunch type ab exercises, keep the abs pulled in by visualizing your navel pressing down toward the floor and always keep your back pressed to the floor.
Always exhale as you contract and inhale as you release.
Now get some abdominal Exercises:
Abdominal Exercises
Monday, June 26, 2006
Exercise Ball and Core Muscles
Core training is an important part to any exercise program.
Your core is where all movement in your body originates so it only makes sense that you must develop good core muscles and strength in that area to be as fit as possible.
Your body's "core" — the area around your trunk and pelvis — is where your center of gravity is located. These muscles provide support for your spine and, being weak in this area, your body won't move as efficiently and you will most likely experience lower back pain.
A simple task like carrying a bag of groceries can cause pain.
Can you see why it is important to develop those core muscles?
You can train your body's core without any exercise equipment at all. However, core training is best done when the body is placed in an unstable environment.
The exercise ball obviously provides that type of enviroment.
Sample Exercise Ball Exercises
Your core is where all movement in your body originates so it only makes sense that you must develop good core muscles and strength in that area to be as fit as possible.
Your body's "core" — the area around your trunk and pelvis — is where your center of gravity is located. These muscles provide support for your spine and, being weak in this area, your body won't move as efficiently and you will most likely experience lower back pain.
A simple task like carrying a bag of groceries can cause pain.
Can you see why it is important to develop those core muscles?
You can train your body's core without any exercise equipment at all. However, core training is best done when the body is placed in an unstable environment.
The exercise ball obviously provides that type of enviroment.
Sample Exercise Ball Exercises
Thursday, June 22, 2006
Eat to Gain Weight
The key building muscle mass is to eat, eat, and eat some more. 99% of the people who call themselves hard gainers are really just under eaters. A lot of guys will skip breakfast, have a small lunch or snack during the day, then pig out and stuff themselves at dinner and think that they are eating a lot.
You need to eat something every 2 hours during the day to build maximum muscle mass. Eating frequently will make eating lots of food much easier.
When you want to build maximum muscle mass you should aim to eat 1.5 grams of protein and 25 calories per pound of bodyweight each day. Don't just stick to low fat "diet foods". Eat everything! You need lots of calories and it will be too difficult to eat a high calorie diet with just low fat foods.
You need to eat something every 2 hours during the day to build maximum muscle mass. Eating frequently will make eating lots of food much easier.
When you want to build maximum muscle mass you should aim to eat 1.5 grams of protein and 25 calories per pound of bodyweight each day. Don't just stick to low fat "diet foods". Eat everything! You need lots of calories and it will be too difficult to eat a high calorie diet with just low fat foods.
Tuesday, June 20, 2006
Hindu Push-ups vs Dive Bombers
A rose is a rose ..........
Listen. Whether you do dive bombers or Hindu push-ups, they are basically the same and both will do an outstanding job of building your upper body. I don't care what anyone says. Do the ones you like best.
Basically both begin with butt up in the air and arms slightly in front of you about shoulder width apart. You go into a pushup position - then kind of stretch forward with head up in the air. Then comes the different techniques.
Dive bombers go back to pushup position, then return to start. Hindu goes directly to the start position.
C'mon now. Try them both and pick what you like best - they work!
More on these at Exercise
Listen. Whether you do dive bombers or Hindu push-ups, they are basically the same and both will do an outstanding job of building your upper body. I don't care what anyone says. Do the ones you like best.
Basically both begin with butt up in the air and arms slightly in front of you about shoulder width apart. You go into a pushup position - then kind of stretch forward with head up in the air. Then comes the different techniques.
Dive bombers go back to pushup position, then return to start. Hindu goes directly to the start position.
C'mon now. Try them both and pick what you like best - they work!
More on these at Exercise
Thursday, June 01, 2006
The Perfect Crunch
An Abdominal Exercise Everyone Knows
* Start with a manageable number of repetitions; don’t go for the maximum range right away
* Place fingertips on top of head or alongside your ears; DO NOT lace fingers
* Keep the elbows out, beyond the range of peripheral vision
* Point the chin toward the ceiling
* Do 2 to 3 sets of 10 to 15 reps; be sure to maintain perfect form and rest between sets
* Remember that quality is always more important than quantity
* Start with a manageable number of repetitions; don’t go for the maximum range right away
* Place fingertips on top of head or alongside your ears; DO NOT lace fingers
* Keep the elbows out, beyond the range of peripheral vision
* Point the chin toward the ceiling
* Do 2 to 3 sets of 10 to 15 reps; be sure to maintain perfect form and rest between sets
* Remember that quality is always more important than quantity
Monday, May 29, 2006
Yoga for Fitness
Discover the Benefits of Yoga
Yoga has become very popular for good reasons:
- Gain increased flexibility and range of motion
- Enjoy reduced pain in joints and muscles
- Develop a stronger immune system
- Stronger lung capacity and therefore higher quality respiration
- Increased metabolism (which can lead to weight loss!)
- Improved breathing and a more oxygenated body
Sunday, May 28, 2006
This Exercise Will Test You!
Crocodile walk
You're face down. The object is to crawl along the floor with your torso as close to the floor as possible without touching. It's hard to describe the leg/foot and arm/hand positioning. Just plop down and figure out what works for you. Helps body control, and develops strength. With all of the crawling movements, just go until you feel fatigued. Track your progress by what distance you can cover. For instance, how many minutes, or seconds, can you crawl? Set ever-increasing goals.
You're face down. The object is to crawl along the floor with your torso as close to the floor as possible without touching. It's hard to describe the leg/foot and arm/hand positioning. Just plop down and figure out what works for you. Helps body control, and develops strength. With all of the crawling movements, just go until you feel fatigued. Track your progress by what distance you can cover. For instance, how many minutes, or seconds, can you crawl? Set ever-increasing goals.
Tuesday, May 23, 2006
Exercise in the Summer
Summer is almost here and everyone is heading outdoors. Here's some ways for you to enjoy the outdoors and get in shape as well.
1. Bicycling
When you ask many adults when the last time they rode a bike is, they cannot answer. Although bicycling is a favorite pastime, many adults do not take advantage of this great option for exercise. Not only does bike riding exercise the body and build a stronger cardiovascular system, it allows you to get out and enjoy nature, fresh air, and see new sites.
2. Jogging or Walking
Both jogging and walking are GREAT ways to get fit. Not only do they tone the muscles, relieve stress, create a healthier heart, and improve lung capability, they make you look wonderful, which in turns helps you get excited about doing other exercise for fitness.
3. Swimming
Swimming is an excellent way to get into and stay in shape. If you do not own a pool, many high schools have aquatic centers, or there is always the YWCA or YMCA, or your local gym. Many offer water aerobic classes that will help you tighten your body, lose weight, and get a good overall workout.
4. Tennis Anyone
Tennis is not only a fun sport, but also a great way to exercise. You do not have to be a Venice Williams to play; in fact, you do not even have to be good. Just running after the ball alone will help get you into shape. This is a great way to strengthen your cardiovascular system and lose weight. You can find tennis courts in just about every city and if you would like to play but have no idea how, lessons are reasonable.
I have added a new health section to TudeFitness Exercise Zone
1. Bicycling
When you ask many adults when the last time they rode a bike is, they cannot answer. Although bicycling is a favorite pastime, many adults do not take advantage of this great option for exercise. Not only does bike riding exercise the body and build a stronger cardiovascular system, it allows you to get out and enjoy nature, fresh air, and see new sites.
2. Jogging or Walking
Both jogging and walking are GREAT ways to get fit. Not only do they tone the muscles, relieve stress, create a healthier heart, and improve lung capability, they make you look wonderful, which in turns helps you get excited about doing other exercise for fitness.
3. Swimming
Swimming is an excellent way to get into and stay in shape. If you do not own a pool, many high schools have aquatic centers, or there is always the YWCA or YMCA, or your local gym. Many offer water aerobic classes that will help you tighten your body, lose weight, and get a good overall workout.
4. Tennis Anyone
Tennis is not only a fun sport, but also a great way to exercise. You do not have to be a Venice Williams to play; in fact, you do not even have to be good. Just running after the ball alone will help get you into shape. This is a great way to strengthen your cardiovascular system and lose weight. You can find tennis courts in just about every city and if you would like to play but have no idea how, lessons are reasonable.
I have added a new health section to TudeFitness Exercise Zone
Wednesday, May 17, 2006
Exercise Tips
Quick Exercise Tips
* Get up a half hour earlier and exercise
* Add a variety of exercises to keep from getting bored
* Try dumbbells for strength training. They offer full movement and generally no spotter is needed
* If you absolutely, positively are only going to do one type of exercise, make it an aerobic exercise
* Get an exercise ball. You can do a wide variety of exercises and you will love it!
Check out some sample exercise ball exercises at Animated Exercises
* Get up a half hour earlier and exercise
* Add a variety of exercises to keep from getting bored
* Try dumbbells for strength training. They offer full movement and generally no spotter is needed
* If you absolutely, positively are only going to do one type of exercise, make it an aerobic exercise
* Get an exercise ball. You can do a wide variety of exercises and you will love it!
Check out some sample exercise ball exercises at Animated Exercises
Sunday, May 14, 2006
Exercise by Starting Out Slowly
Spring brings people to the park as they begin exercise to get fit for the summer.
Unfortunately, most start out too quickly and try to do too much to make up for the winter of inactivity and, as a result, become too sore and end up dropping out.Don't let that happen.
Build up your endurance gradually, starting out with as little as 5 minutes of endurance activities at a time, if you need to.
Starting out at a lower level of effort and working your way up gradually is especially important if you have been inactive for a long time. It may take a few weeks to go from a very long-standing sedentary lifestyle to a regularly followed exercise routine of 20 minutes or more at a time.
Your goal is to work your way up, eventually, to a moderate-to-vigorous level that increases your breathing and heart rate.
Unfortunately, most start out too quickly and try to do too much to make up for the winter of inactivity and, as a result, become too sore and end up dropping out.Don't let that happen.
Build up your endurance gradually, starting out with as little as 5 minutes of endurance activities at a time, if you need to.
Starting out at a lower level of effort and working your way up gradually is especially important if you have been inactive for a long time. It may take a few weeks to go from a very long-standing sedentary lifestyle to a regularly followed exercise routine of 20 minutes or more at a time.
Your goal is to work your way up, eventually, to a moderate-to-vigorous level that increases your breathing and heart rate.
Wednesday, May 03, 2006
Outstanding Exercise
Ever hear of Burpee's?
No - not where you pat a baby on it's back until it burps. Burpees is an outstanding exercise that works the core muscles hard.
Here's how you do it . . .
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions - work your way up to about 20 of these and your heart will be a pumpin'.
More exercise tips at TudeFitness Exercise Zone
No - not where you pat a baby on it's back until it burps. Burpees is an outstanding exercise that works the core muscles hard.
Here's how you do it . . .
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions - work your way up to about 20 of these and your heart will be a pumpin'.
More exercise tips at TudeFitness Exercise Zone
Tuesday, April 11, 2006
Burn Off The Weight
Here's what you need to understand about exercising aerobically. For the first 20 minutes you are exercising in your aerobic zone, you are burning about 80% carbohydrates and 20% fat.
For the next 20 minutes, you are burning about 50% carbs and 50% fat. You're getting better. Now you're gonna start to lose some of that weight as the fat is being burned!
So what happens if you start getting into the above 40 minute range?
A reversal. You are now burning about 20% carbs and about 80% fat
In other words, when you work your way up to 45 - 60 minutes of aerobic exercise, you're been doing some serious fat burnin'
For the next 20 minutes, you are burning about 50% carbs and 50% fat. You're getting better. Now you're gonna start to lose some of that weight as the fat is being burned!
So what happens if you start getting into the above 40 minute range?
A reversal. You are now burning about 20% carbs and about 80% fat
In other words, when you work your way up to 45 - 60 minutes of aerobic exercise, you're been doing some serious fat burnin'
Friday, April 07, 2006
Golf for Exercise
OK. Now that spring has sprung, many of you will be hitting the golf course.
If you can forget about the golf carts, golf is really a good exercise. It's not a great aerobic exercise as you walk and stop, but it's a decent aerobic exercise and a good overall exercise for your legs and upper body.
I have a new site just started called Golf Impact Training that will be dedicated to helping you lower your gold score so you can have some fun while you get in your exercise. Check it out.
And remember - leave the golf cart at the clubhouse.
If you can forget about the golf carts, golf is really a good exercise. It's not a great aerobic exercise as you walk and stop, but it's a decent aerobic exercise and a good overall exercise for your legs and upper body.
I have a new site just started called Golf Impact Training that will be dedicated to helping you lower your gold score so you can have some fun while you get in your exercise. Check it out.
And remember - leave the golf cart at the clubhouse.
Wednesday, April 05, 2006
Abdominal Training Tip
BREATHE FOR ABS
Exhaling while contracting is one of the
most important, but most overlooked steps
in effective ab training. Power Breathing is
an excellent way for anyone to maximize their
contractions during any type of abdominal
exercise.
Blow out all the air while you are at
the fully contracted position and hold for a beat,
return and repeat. Try it the next time you
do an ab routine and your efforts will be maximized and
people will look at you like you are crazy!
Abdominal exercises
Exhaling while contracting is one of the
most important, but most overlooked steps
in effective ab training. Power Breathing is
an excellent way for anyone to maximize their
contractions during any type of abdominal
exercise.
Blow out all the air while you are at
the fully contracted position and hold for a beat,
return and repeat. Try it the next time you
do an ab routine and your efforts will be maximized and
people will look at you like you are crazy!
Abdominal exercises
Tuesday, March 28, 2006
Get Fit for Golf
Looking outside, I can see signs of spring. Sun shining, robins around. Alright!
For you golfers, golf is just around the corner. Are you aware you can lower your golf score by investing some time in exercise?
Stretching is an important feature and you should definitely stretch and loosen the muscles before you begin your round of golf.
Developing the body core muscles is important. Your power comes from these muscles.
If you have been reading this blog for very long, you are armed with lots of exercises you can use. To further learn what to do to improve your golf game, Golf Fitness will help.
For you golfers, golf is just around the corner. Are you aware you can lower your golf score by investing some time in exercise?
Stretching is an important feature and you should definitely stretch and loosen the muscles before you begin your round of golf.
Developing the body core muscles is important. Your power comes from these muscles.
If you have been reading this blog for very long, you are armed with lots of exercises you can use. To further learn what to do to improve your golf game, Golf Fitness will help.
Sunday, March 26, 2006
Golf Impact Indicator
Golf is a good form of exercise . . . if you walk the course.
Core training will help your golf swing. But let's talk about golf impact indicators.
Ever hear of golfdust? Well, golf dust training is one of the newest techniques being used to help golfers achieve maximum impact during their swing.
Core training will help your golf swing. But let's talk about golf impact indicators.
Ever hear of golfdust? Well, golf dust training is one of the newest techniques being used to help golfers achieve maximum impact during their swing.
It's an alternative to impact tape and is an easily applied golf impact indicator.
Friday, March 24, 2006
Three Exercises to Pump You Up!
Short and sweet . . .
Here it is. Here are 3 exercises you can do that will pump you up, both physically and mentally! These are not your typical exercises and you may never have heard of them but you need to Check Them Out Right Now!
Here it is. Here are 3 exercises you can do that will pump you up, both physically and mentally! These are not your typical exercises and you may never have heard of them but you need to Check Them Out Right Now!
Sunday, March 19, 2006
Abdominal Exercises
Abdominal exercises help you tone the abs and get that washboard look everyone wants but so few achieve. I'll give you a tip in this article that will make abdominal exercises more effective for you.
Let's get something straight right away, though. Abdominal exercises alone will not get rid of the excess fat around the midsection. Cardiovascular exercise, along with a sensible diet, will achieve that. The abdominal exercises, on the other hand, will develop the muscles in the ab area and will tighten the midsection. You will look slimmer in the abs and then, once you lose the fat in that area, the elusive six pack will start to become evident.
The nice thing is, you don't have to invest a lot of money to achieve this.
Hey, a chiseled midsection is probably not attainable by everyone. To get that chiseled look, you will be doing a lot of abdominal exercises, probably daily. At least until you achieve the results you want and then, thankfully, maintaining the look is not nearly as hard.
The goal most of us have is just to tighten the midsection and not get that belly sag or, as we like to call it, a pot belly.
It is possible for you to develop strong abdominal muscles and, in the process, strengthen the back. Yep, strong abdominal muscles equals a strong back.
Read More
Let's get something straight right away, though. Abdominal exercises alone will not get rid of the excess fat around the midsection. Cardiovascular exercise, along with a sensible diet, will achieve that. The abdominal exercises, on the other hand, will develop the muscles in the ab area and will tighten the midsection. You will look slimmer in the abs and then, once you lose the fat in that area, the elusive six pack will start to become evident.
The nice thing is, you don't have to invest a lot of money to achieve this.
Hey, a chiseled midsection is probably not attainable by everyone. To get that chiseled look, you will be doing a lot of abdominal exercises, probably daily. At least until you achieve the results you want and then, thankfully, maintaining the look is not nearly as hard.
The goal most of us have is just to tighten the midsection and not get that belly sag or, as we like to call it, a pot belly.
It is possible for you to develop strong abdominal muscles and, in the process, strengthen the back. Yep, strong abdominal muscles equals a strong back.
Read More
Saturday, March 18, 2006
Exercises Are Important and Here's Why!
Adding exercises to your daily life is important. Incorporate both aerobic exercises and strength training exercises.
Here's why . . .
Here's why . . .
- Reduces the risk of dying from
heart disease - Reduces the risk of developing
diabetes - Helps to build and maintain
healthy bones, muscles and joints - Helps to control weight, build
lean muscle and reduce fat - Prevents or delays the
development of high blood pressure and helps reduce blood pressure in some
adolescents with hypertension
Learn more at Exercises at TudeFitness.com
Thursday, March 16, 2006
Exercises - Why You Must Be Doing Them Regularly
We all know we should be adding exercises to our life. But it goes beyond just trying to lose weight.
Exercises help you lower your blood pressure. Extremely important to your overall health!
Exercises lower your risk of diabetes.
Exercises helps you relieve stress.
Exercises, along with a sensible diet, keep your bodyweight under control.
Exercises such as running can help keep your bones strong.
These are just a few of the reasons you need to be exercising. Now - find out more about what exercises you can do to keep in shape
Exercises help you lower your blood pressure. Extremely important to your overall health!
Exercises lower your risk of diabetes.
Exercises helps you relieve stress.
Exercises, along with a sensible diet, keep your bodyweight under control.
Exercises such as running can help keep your bones strong.
These are just a few of the reasons you need to be exercising. Now - find out more about what exercises you can do to keep in shape
Tuesday, March 07, 2006
Fitness Newsletter Online
Just a quick note to let you know the March issue of the Tudefitness Presents exercise newsletter is now online.
Check it out Now
Check it out Now
Saturday, March 04, 2006
How to Lose the Most Fat and Build the Most Muscle in 30 Days
The dream of everyone who trains is to lose maximum fat and build maximum muscle in the shortest period of time possible. While it is definitely possible to both lose fat and gain muscle at the same time, the best results come from concentrating on one major goal at a time.
Let me put it this way: to lose fat, you need a caloric deficit. To build muscle, you need a caloric surplus. If you try to do both at the same time, you may just remain exactly where you are!
So the question is - how do we maximize both fat loss and muscle gain, two very much opposing goals, in only 30 days?
Click Here Now to read more . . .
Let me put it this way: to lose fat, you need a caloric deficit. To build muscle, you need a caloric surplus. If you try to do both at the same time, you may just remain exactly where you are!
So the question is - how do we maximize both fat loss and muscle gain, two very much opposing goals, in only 30 days?
Click Here Now to read more . . .
Friday, February 24, 2006
Build Mind Bogging Biceps!
First, I'm going to tell
you what the trick is, then I'm going to tell you exactly how and why it works.
Then I'm going to finish by telling you how to make the trick so powerful it'll
blow your mind!
you what the trick is, then I'm going to tell you exactly how and why it works.
Then I'm going to finish by telling you how to make the trick so powerful it'll
blow your mind!
In a nutshell, instead of
gripping the handle in the middle (as is normally taught), grip the handle with
the thumb and forefinger side of your hand pressed up against the inside of
the dumbell plates. There will be a space of several inches between your pinky
and the other side plates.
To take full advantage of
this change in your grip, start the curl with your palms facing in to your thighs,
otherwise known as a neutral or hammer grip. As you curl up, rotate your forearm
so that your palm is facing up at the top of the movement. You should feel a
strong cramping in your biceps.
Friday, February 17, 2006
Exercise Does Not Make You Superman
Hey, even Superman has a problem with kryptomite.
I have been exercising forever, well it seems that way sometimes. I'm a pretty healthy guy so getting me to go to a doctor is not an easy thing - ask my wife.
So a few years ago I had to go for a knee injury. Having run a marathon a year before, nothing else concerned me but the doctor said I needed blood tests and a physical.
Well we were both surprised that my blood pressure and cholorestorel were both very high. It runs in my family and it seems even exercise alone doesn't make it go away. It helps but doesn't necessarily eliminate it.
My point is this. Even if you exercise regularly and eat health (OK - I don't particularly eat healthy) you need to get a yearly physical along with blood tests. Feeling healthy can hide some underlying problems.
You're not Superman or Supergirl. Remember that. You exercise to stay healthy so don't let something that can be controlled bring you down.
TudeFitness Exercise Zone
I have been exercising forever, well it seems that way sometimes. I'm a pretty healthy guy so getting me to go to a doctor is not an easy thing - ask my wife.
So a few years ago I had to go for a knee injury. Having run a marathon a year before, nothing else concerned me but the doctor said I needed blood tests and a physical.
Well we were both surprised that my blood pressure and cholorestorel were both very high. It runs in my family and it seems even exercise alone doesn't make it go away. It helps but doesn't necessarily eliminate it.
My point is this. Even if you exercise regularly and eat health (OK - I don't particularly eat healthy) you need to get a yearly physical along with blood tests. Feeling healthy can hide some underlying problems.
You're not Superman or Supergirl. Remember that. You exercise to stay healthy so don't let something that can be controlled bring you down.
TudeFitness Exercise Zone
Thursday, February 09, 2006
Exercise To Raise Your Body Temperature
If you don't exercise yet, GET A MOVE ON IT! and start now.
The best time to exercise is in the morning, as this will promote a quick temperature rise. However, avoid exercise 3 hours prior to going to sleep, as your body temperature will probably still be on the rise, and you may find falling asleep or sleeping deeply more difficult.
If you don't exercise, I'm not suggesting you get up off your butt right now, get a membership at your local gym and begin a full scale work out program. You can do that only if you really want to but I actually don't recommend it. Not to mention you very definitely should get a good physical first from your doctor.
Actually recent study shows that just moderate exercise during the day has many health benefits. If you can't motivate yourself to start exercising regularly, you could find a less intensive physical activity that you still enjoy, like walking briskly, biking, rollerblading, these will still have a substantial effect at raising your body temperature.
Exercise will raise your body temperature rhythm, and make your body temperature “peak” at a higher level. This will increase your energy levels throughout the day, you'll feel more awake, alive, and motivated.
TudeFitness.com
The best time to exercise is in the morning, as this will promote a quick temperature rise. However, avoid exercise 3 hours prior to going to sleep, as your body temperature will probably still be on the rise, and you may find falling asleep or sleeping deeply more difficult.
If you don't exercise, I'm not suggesting you get up off your butt right now, get a membership at your local gym and begin a full scale work out program. You can do that only if you really want to but I actually don't recommend it. Not to mention you very definitely should get a good physical first from your doctor.
Actually recent study shows that just moderate exercise during the day has many health benefits. If you can't motivate yourself to start exercising regularly, you could find a less intensive physical activity that you still enjoy, like walking briskly, biking, rollerblading, these will still have a substantial effect at raising your body temperature.
Exercise will raise your body temperature rhythm, and make your body temperature “peak” at a higher level. This will increase your energy levels throughout the day, you'll feel more awake, alive, and motivated.
TudeFitness.com
Monday, February 06, 2006
The Swiss Ball Can be Used by Almost Anyone
Because the Swiss ball is so easy to use and enjoyable, it is able to be used by almost everyone, young or old.
However, because the Swiss ball is designed to create instability (thus forcing the body's own muscles to be employed) there is a need for caution. The elderly, injured, pregnant women or anyone otherwise subject to a lack of stability or increased risk of falling, should not use the Swiss ball without personal instruction and care.
When choosing a Swiss ball it is important to choose the size appropriate to your height as well as the intended use. Determine what technique you plan to use the Swiss ball for before purchasing your own ball.
The swiss ball does make your exercises more challenging but also adds a little fun to your routine.
src="http://pagead2.googlesyndication.com/pagead/show_ads.js">
However, because the Swiss ball is designed to create instability (thus forcing the body's own muscles to be employed) there is a need for caution. The elderly, injured, pregnant women or anyone otherwise subject to a lack of stability or increased risk of falling, should not use the Swiss ball without personal instruction and care.
When choosing a Swiss ball it is important to choose the size appropriate to your height as well as the intended use. Determine what technique you plan to use the Swiss ball for before purchasing your own ball.
The swiss ball does make your exercises more challenging but also adds a little fun to your routine.
src="http://pagead2.googlesyndication.com/pagead/show_ads.js">
Saturday, January 28, 2006
Create Unbalance to Get More out of Your Exercise
One of the reasons I highly recommend adding a swiss ball to your exercise routine is because it allows you to create unbalance in your exercises. That causes your muscles to work harder and your body core to develop.
If you don't have a swiss ball, you can still create that effect.
When you do your pushups, lift one leg during the exercise. Or do a pushup and, at the top of the movement, rotate one of your arms and point it to the ceiling to form a T. Change arms with each pushup.
Lift one leg off the floor while doing squats. You'll probably need to lightly hold on to something to keep your balance.
Or just lift your arms to the sky when doing a squat.
The idea is to create some inbalance so your muscles have to work harder and, in turn, your exercises become more effective.
But I am still going to highly recommend you consider a swiss ball. I just don't see a more effective way to create this effect for virtually every exercise you do.
If you don't have a swiss ball, you can still create that effect.
When you do your pushups, lift one leg during the exercise. Or do a pushup and, at the top of the movement, rotate one of your arms and point it to the ceiling to form a T. Change arms with each pushup.
Lift one leg off the floor while doing squats. You'll probably need to lightly hold on to something to keep your balance.
Or just lift your arms to the sky when doing a squat.
The idea is to create some inbalance so your muscles have to work harder and, in turn, your exercises become more effective.
But I am still going to highly recommend you consider a swiss ball. I just don't see a more effective way to create this effect for virtually every exercise you do.
Sunday, January 22, 2006
Don't Neglect Importance of Recovery
In order to improve as an athlete you need to make rest and recovery a key part of your training schedule. Yet most beginning and intermediate runners tend to neglect this, and unfortunately pay the consequences in the form of a soft-tissue injury, or a general feeling of overtiredness.
So, how do elite athletes maintain schedules of a hundred miles a week full of intense training? Because it is training like this that gets them to the top, and keeps them there. Often they are one or two sessions away from an injury, but they know from experience when to take it easy.
Here's five easy ways to recover between training sessions, and make the improvements you desire without getting injured:
1) Treat rest and recovery as seriously as you take the rest of your training. Don't be tempted to do another training session when you have got a day's rest scheduled.
2) Stretch both before and after a run. Many authorities recommend stretching mainly after your training sessions, but to neglect stretching before running will put you at a greater risk of injury. Don't wait until you get injured to realize the importance of stretching.
3) Use ice and cold water. Elite athletes like the women's marathon world record holder, Paula Radcliffe, take regular ice baths before and after hard sessions or races. You do not have to go this far, but the regular use of ice or cold water can help to ease any muscular aches and pains.
One recommendation is to hold an ice pack to a troublesome joint for ten minutes, then allow it to warm up again for an hour. Then reapply the ice for another ten minutes. You can also alternate hot and cold water on your leg in the shower. This can help your legs recover after a hard session.
4) Vary your training. Variety adds spice to your running, as it does the rest of your life. So, vary the speeds at which you run. Perhaps twice a week you can run fast-- do structured speed sessions with your local running club, for example. But, you cannot run fast every day. To recover for your next hard training session you need to run slowly, as well as take days off.
You don't want to be always running with the same people either. If you always run in a pack you are more likely to get injured as you will get drawn into running faster than you would like. Vary your training partners, and run on your own as well as this will help you to listen to your body.
5) Listening to your body is probably your best defence against overtraining and injury. This takes practice so don't be surprised if you DO get injured a few times before you realize when to take it easy, and when to train hard.
If you follow these five guidelines you will recover better between training sessions, avoid injury, and become a better runner. The same basic idea applies to all forms of exercise.
So, how do elite athletes maintain schedules of a hundred miles a week full of intense training? Because it is training like this that gets them to the top, and keeps them there. Often they are one or two sessions away from an injury, but they know from experience when to take it easy.
Here's five easy ways to recover between training sessions, and make the improvements you desire without getting injured:
1) Treat rest and recovery as seriously as you take the rest of your training. Don't be tempted to do another training session when you have got a day's rest scheduled.
2) Stretch both before and after a run. Many authorities recommend stretching mainly after your training sessions, but to neglect stretching before running will put you at a greater risk of injury. Don't wait until you get injured to realize the importance of stretching.
3) Use ice and cold water. Elite athletes like the women's marathon world record holder, Paula Radcliffe, take regular ice baths before and after hard sessions or races. You do not have to go this far, but the regular use of ice or cold water can help to ease any muscular aches and pains.
One recommendation is to hold an ice pack to a troublesome joint for ten minutes, then allow it to warm up again for an hour. Then reapply the ice for another ten minutes. You can also alternate hot and cold water on your leg in the shower. This can help your legs recover after a hard session.
4) Vary your training. Variety adds spice to your running, as it does the rest of your life. So, vary the speeds at which you run. Perhaps twice a week you can run fast-- do structured speed sessions with your local running club, for example. But, you cannot run fast every day. To recover for your next hard training session you need to run slowly, as well as take days off.
You don't want to be always running with the same people either. If you always run in a pack you are more likely to get injured as you will get drawn into running faster than you would like. Vary your training partners, and run on your own as well as this will help you to listen to your body.
5) Listening to your body is probably your best defence against overtraining and injury. This takes practice so don't be surprised if you DO get injured a few times before you realize when to take it easy, and when to train hard.
If you follow these five guidelines you will recover better between training sessions, avoid injury, and become a better runner. The same basic idea applies to all forms of exercise.
Tuesday, January 17, 2006
Exercise In The Morning?
It seems pretty common to plan your exercise routine in the evening. And that's fine if it works for you. I always ran after work but it became a little tougher to work that in due to personal circumstances.
So I decided to get up earlier in the morning and workout before going to work.
There are two advantages of setting apart time in the morning. The first advantage is that in the morning our bodies are fresh and full of energy. Now over here I want to make one point clear.
There is a popular misconception that exercise depletes the body of energy but the case is just the opposite. Exercise pumps up more blood through the different parts of the body and warms up the body, so in fact, after exercise we feel more charged and ready to face the challenges of the day.
The second advantage is that in the morning we can plan for the whole day without letting the exercise routine affect the rest of our activities.
Give it a try for a couple of weeks and see what you think.
So I decided to get up earlier in the morning and workout before going to work.
There are two advantages of setting apart time in the morning. The first advantage is that in the morning our bodies are fresh and full of energy. Now over here I want to make one point clear.
There is a popular misconception that exercise depletes the body of energy but the case is just the opposite. Exercise pumps up more blood through the different parts of the body and warms up the body, so in fact, after exercise we feel more charged and ready to face the challenges of the day.
The second advantage is that in the morning we can plan for the whole day without letting the exercise routine affect the rest of our activities.
Give it a try for a couple of weeks and see what you think.
Sunday, January 08, 2006
Startling Weight Statistics!
Here are a few of the surprising statistics about our weight:
- A whopping 64 percent of U.S. adults are either overweight or obese. That's up approximately 8 percent from overweight estimates obtained in a 1988 report.
- The percent of children who are overweight is also continuing to increase. Among children and teens ages 6-19, 15 percent or almost 9 million are overweight. That's triple what the rate was in 1980!
- Nearly one-third of all adults are now classified as obese. At present, 31 percent of adults 20 years of age and over or nearly 59 million people have a body mass index (BMI) of 30 or greater, compared with 23 percent in 1994.
(The BMI is a number that shows body weight adjusted for height. For adults, a BMI of 18.5 - 24.9 is considered normal. A BMI of 25.0 - 29.9 is overweight and 30.0 or above, is considered obese.)
Modern life both at home and at work has come to revolve around moving from one "seated" position to another: whether it's television, computers, remote controls, or automobiles, we seem to be broadening the scope of our inactive endeavors.
At times, life seems to have gotten almost too easy! For entertainment, we can now just sit-down, dial-up our favorite TV program or DVD movie and enjoy hours of uninterrupted entertainment...
And all those simple calorie burning activities that were once a normal part of our daily routine not so long ago? Long gone!
You know the ones I'm talking about...activities like climbing stairs instead of using escalators and elevators. Or, pushing a lawn mower instead of riding around on a garden tractor. And what about that daily walk to school? Now, our kids complain when the school bus happens to be a few minutes late getting to the bus stop!
The time to start exercising is today - not tomorrow. If your kids see you exercising and taking care of your body, they are more likely to do the same. Lead by example.
- A whopping 64 percent of U.S. adults are either overweight or obese. That's up approximately 8 percent from overweight estimates obtained in a 1988 report.
- The percent of children who are overweight is also continuing to increase. Among children and teens ages 6-19, 15 percent or almost 9 million are overweight. That's triple what the rate was in 1980!
- Nearly one-third of all adults are now classified as obese. At present, 31 percent of adults 20 years of age and over or nearly 59 million people have a body mass index (BMI) of 30 or greater, compared with 23 percent in 1994.
(The BMI is a number that shows body weight adjusted for height. For adults, a BMI of 18.5 - 24.9 is considered normal. A BMI of 25.0 - 29.9 is overweight and 30.0 or above, is considered obese.)
Modern life both at home and at work has come to revolve around moving from one "seated" position to another: whether it's television, computers, remote controls, or automobiles, we seem to be broadening the scope of our inactive endeavors.
At times, life seems to have gotten almost too easy! For entertainment, we can now just sit-down, dial-up our favorite TV program or DVD movie and enjoy hours of uninterrupted entertainment...
And all those simple calorie burning activities that were once a normal part of our daily routine not so long ago? Long gone!
You know the ones I'm talking about...activities like climbing stairs instead of using escalators and elevators. Or, pushing a lawn mower instead of riding around on a garden tractor. And what about that daily walk to school? Now, our kids complain when the school bus happens to be a few minutes late getting to the bus stop!
The time to start exercising is today - not tomorrow. If your kids see you exercising and taking care of your body, they are more likely to do the same. Lead by example.
Sunday, January 01, 2006
Run Your Way to a Healthy Body
I don't think you'll find too many fitness experts who don't feel running is one of the best exercises you can do to keep in shape.
The criticism is the stress on the body. The knees and leg muscles do take a beating. But . . . there are plenty of runners in their 60's and 70's who have been running for years and continue to do so.
Running is simply too great of an exercise to dismiss. Here's a way to make running a lifelong exercise with minimal injuries.
First, warm up is very important. Ideally you should walk at a brisk pace for 5 minutes of more. After the body starts to get warmed up, some stretching exercises will help loosen the muscles and prepare them for the workout to come.
A continuous steady stretch should be used. Do not bounce!!
Forget distance - think time. We want to work up to a nice 30 minute workout.
Before you try to progress, the first goal will be walking at a brisk pace comfortably for 30 minutes. If you can do this now, you can move to the next step. If not, work towards that goal.
Once you reach the 30 minutes of brisk walking, you can move to the next step. Warm up as stated for no less than 5 minutes. Now you're going to begin to walk briskly and then run at a slow pace until you become winded. Then walk briskly until you recover. Begin running again.
If it's 15 seconds, fine. 30 seconds - go for it. The idea is to gradually build up your running time.
Start out doing this 3 - 5 times during your exercise. You can do more if you have been exercising regularly.
Here's the good news. Just doing that will be a good exercise routine. Even walking for 30 minutes but getting to the point where you throw in 5 - 1 minute runs is great! You get your heart beat to climb and when you drop back to walking, the rate stays elevated for awhile.
Now, if you're up to it and are so inclined, start increasing the running. Again, a little at a time. If you injure yourself, not only do you have to stop the exercise for a time, but you also might be less likely to pick it up again.
So walk and then begin running for a couple minutes at a time. Or jog at a slow pace for as long as you feel comfortable.
Here's another tip to remember if your routine works up to running the entire time. If you run at a steady pace, then throw in faster runs of 30 seconds or more, and return to running at a steady pace to recover, you will actually get more benefit in your running routine.
The sprints (not all out but we'll call them sprints to make it easy) will force your body out of it's comfort zone. You will become much fitter than you would by running at a slow and steady pace for your entire routine.
Now, if you want to break the boredom, run some hills. You'll feel it in your shins and the front of your thighs as you run up the hill but, and this is good news, it's actually less strain on your knees.
However, be careful and slow it down while running down the hill. Here's where your knees can really take a beating. There's a tendency to pick it up while running downhill as you have great momentum.
Ignore that tendency.
Obviously if you are training for a racing event or such, this type of routine will not apply to you; unless you are just starting to run. But this running routine is something you can do to keep yourself fit while minimizing the risk of injury.
You will have less chance of injury and you're more likely to do it for a lifetime!
The criticism is the stress on the body. The knees and leg muscles do take a beating. But . . . there are plenty of runners in their 60's and 70's who have been running for years and continue to do so.
Running is simply too great of an exercise to dismiss. Here's a way to make running a lifelong exercise with minimal injuries.
First, warm up is very important. Ideally you should walk at a brisk pace for 5 minutes of more. After the body starts to get warmed up, some stretching exercises will help loosen the muscles and prepare them for the workout to come.
A continuous steady stretch should be used. Do not bounce!!
Forget distance - think time. We want to work up to a nice 30 minute workout.
Before you try to progress, the first goal will be walking at a brisk pace comfortably for 30 minutes. If you can do this now, you can move to the next step. If not, work towards that goal.
Once you reach the 30 minutes of brisk walking, you can move to the next step. Warm up as stated for no less than 5 minutes. Now you're going to begin to walk briskly and then run at a slow pace until you become winded. Then walk briskly until you recover. Begin running again.
If it's 15 seconds, fine. 30 seconds - go for it. The idea is to gradually build up your running time.
Start out doing this 3 - 5 times during your exercise. You can do more if you have been exercising regularly.
Here's the good news. Just doing that will be a good exercise routine. Even walking for 30 minutes but getting to the point where you throw in 5 - 1 minute runs is great! You get your heart beat to climb and when you drop back to walking, the rate stays elevated for awhile.
Now, if you're up to it and are so inclined, start increasing the running. Again, a little at a time. If you injure yourself, not only do you have to stop the exercise for a time, but you also might be less likely to pick it up again.
So walk and then begin running for a couple minutes at a time. Or jog at a slow pace for as long as you feel comfortable.
Here's another tip to remember if your routine works up to running the entire time. If you run at a steady pace, then throw in faster runs of 30 seconds or more, and return to running at a steady pace to recover, you will actually get more benefit in your running routine.
The sprints (not all out but we'll call them sprints to make it easy) will force your body out of it's comfort zone. You will become much fitter than you would by running at a slow and steady pace for your entire routine.
Now, if you want to break the boredom, run some hills. You'll feel it in your shins and the front of your thighs as you run up the hill but, and this is good news, it's actually less strain on your knees.
However, be careful and slow it down while running down the hill. Here's where your knees can really take a beating. There's a tendency to pick it up while running downhill as you have great momentum.
Ignore that tendency.
Obviously if you are training for a racing event or such, this type of routine will not apply to you; unless you are just starting to run. But this running routine is something you can do to keep yourself fit while minimizing the risk of injury.
You will have less chance of injury and you're more likely to do it for a lifetime!
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