Farther ~ Faster ~ Fun
This is a great video of a non-super-thin body doing regular warm up exercises that pretty much all of us can do before a work-out no matter what day our 5k, 10k, 15k, half-marathon or marathon running training schedule has us doing that day! Follow your virtual training program and try these exercises before you go for a run or jog. See if warming up makes a difference!
See you out there!
The Real Reason You Should Warm Up!
http://www.active.com/triathlon/Articles/The_Real_Reason_You_Should_Warm_Up.htm
Thanks to Active.com. You may recognize Active.com as the website that hosts the registration pages for many of the events you participate in. If you don’t, you will. Active.com offers a “premiere” membership which often offers discounted race registrations. I find that this membership pays for itself at least once and in some years twice. I’m not an affiliate of Active.com and I don’t get paid to say that. Just sayin’.
See you out there!
If you are busy, not able to get up early morning or have no time for gym just follow this 20 minute home work out to stay healthy and fit.
1) Jog : in one place for 3 minutes
2) Jumping jacks: 25 repeats
When landing, bend your knees slightly to reduce the impact on knee joints.
3) Crunches : 15 repeats
Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat.
Muscle worked: rectus abdominis
4) Hip Bridges : 10 repeats
Lie on your back. With your hands at a 90 degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table. Your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.
Muscle worked: Lower back, hamstrings and gluteus.
5) Step – up’s : 1 minute
You will need a stepper for this.
Muscle worked: hamstrings, gluteus, quards.
6) Reverse crunches: 15 repeats
Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees.
Muscle worked: lower abs and obliques.
7) Mountain climbers : 1 minute
Get your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight.
Muscle worked: triceps, deltoid muscle, gluteus, quards, hamstrings, calves.
Push – ups : 15 repeats
Muscle worked: triceps, deltoids, pectorals.
9) Squat thrusts: 1 minute
Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs back to the chest, in crouching position , then stand up straight,
Muscle worked: arms, legs, chest, and lower back.
Cool down by walking around, till your heart rate starts getting back to normal, stretch.
A minutes rest is needed in between exercise. Proper form is important. Do not hold breath. Sip water during the workout. This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body.
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Happy New Year! Oh yeah, you KNOW you want to get into this. You KNOW you want to start. You KNOW that life is for the living and that there’s no time to START LIKE RIGHT NOW!!!!!
So, here’s an easy, fun, interactive, inspirational and engaging way to get started right now!!!
AND, you could WIN RUNNING GEAR!
1) Visit http://beminebefitberunning.eventbrite.com
2) Register for the FREE, Inaugural Non-Valentine, Valentine’s Run on February 25, 2012. You run anywhere you like, you share your results with your new BeRunning! family and the world celebrates with you. It’s a nice, easy fun schedule and you could win some gear!
See you out there!
GPK
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