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Ben and I decided a while back that we needed to do something together to spend more time with one another. We wanted to do something that neither of us necessarily liked or had really done before. For some reason, we chose running. While it's been off and on, I've really enjoyed it! It's been nice doing something with Ben, even if we can't really talk to each other during the run because we're too busy sucking air. I've decided that it's been getting better and now I need a goal. So, here comes the training schedule. Winter's on it's way and I'm ready to use my 24-hour fitness pass finally for their pool and indoor classes to cross train. So, here's to *hopefully* a successful next 12 weeks. If you have my phone number, I give you permission to help me stay on track. If you're looking for a training program, I included what cross training exercises I'm doing that don't necessarily require a gym pass. Feel free to use and pass along. Cross Training Exercises: Pool: SWIM LAPS If you haven't swum in a while, you may be surprised how tired you feel after swimming just a few laps. To help reduce fatigue and tap different muscle groups, alternate between freestyle, breaststroke, and backstroke. Start out with about 10 laps (back and forth across the pool equals one lap), which is slightly more than a quartermile at a typical pool. Increase your time in the water and minimize fatigue (and boredom) by sandwiching pool-running in between sets of laps. "RUN" IN WATER Running against the water's resistance, in the deep end where you can't touch, provides many of the benefits of running on land. A flotation belt will help keep you upright and give you stability. Keeping your body erect, with a slight lean, and your gaze forward, run as you normally would on land with your hands pushing back the water. Don't expect to move forward much, says Craig Stuart, a pool-training instructor in Eugene, Oregon. Your leg action can vary: Do high knees and march in place, bend your knee slightly and move your legs as if you were cross-country skiing, or do a more long-striding leg extension. To gauge your pace, compare how you feel while running in the water with how you feel running on the road (your perceived exertion). Or use your land times as a guide. If you typically do an interval workout of 8 x 400, take your time, say, one minute and 40 seconds, and run 8 x 1:40 at a hard effort in the pool. STRETCH AND STRENGTHEN The pool is a perfect place to stretch out tight muscles because the water's buoyancy helps improve range of motion, says John Rembao, director of track-and-field operations at the University of California at Berkeley who has trained distance runners using pool work. In the deep end and without a belt, hang on to the edge with one hand, face the wall, and sweep your right leg from left to right and back again for 10 reps to stretch your glutes, adductors, and abductors. Repeat with your left leg. Next, stretch your quadriceps and hamstrings. Turn sideways to the edge, and hold it with one hand. Maintain a slight bend in your right knee, flex your foot so your toes are close to your shin, and sweep your right leg forward until it's roughly at a 90-degree angle to your body. (As your flexibility improves, your foot will break the surface of the water.) Sweep the leg backward while maintaining the bend in the knee. Do 10 reps then repeat with your left leg. Pilates: 1) THE HUNDRED Lie on your back, knees bent, feet flat on the floor. Keep your arms at your sides, palms down. Inhale and lift your head, neck, shoulders, and arms off the ground. Lift your knees and extend your feet so your legs are straight and at a 45-degree angle to the floor. Take five short breaths in and five short breaths out. While doing so, pump your arms, moving them in a controlled up and down manner. Do a cycle of 10 full breaths—each breath includes five inhales and five exhales. After you do 10 complete breaths, you will have completed 100 arm pumps. The Payoff: Teaches controlled breathing, so that your inhales and exhales are balanced. Bonus: Builds strong abdominals. 2) THE SWAN Lie face down with your palms flat under your shoulders (as if you were going to do a pushup). Look down so your neck is in line with your spine. Inhale and slowly lift your head, neck, shoulders, and chest as you press your hands into the ground. Keep a slight bend in your elbows. As you exhale, slowly lower yourself back down, chest first, then shoulders, neck, chin, and head. To avoid discomfort in your back, concentrate on pulling your shoulders back to open up your chest. Repeat 10 times. The Payoff: Opens up the chest and deepens your lung capacity to correct shallow breathing. 3) STANDING CHEST EXPANSION Stand up straight with your feet shoulder-width apart, your knees slightly bent, and your arms at your sides. Inhale and sweep your arms out and up so that your biceps are near your ears and your palms are facing each other. Exhale and lower your arms back down to your sides. Repeat four times, concentrating on breathing deep and opening your chest. The Payoff: Stretches the intercostal muscles (which lie between the ribs), relaxes the shoulders, engages the diaphragm and pelvic floor, and helps balance breathing between the left and right lungs. 4) THE ROLL-UP Lie on your back with your arms extended over your head and resting on the floor. Lift your arms and the head and roll upward, bending forward over your legs. Do this movement slowly and carefully with control. Each vertebra of the spine should lift off the ground one at a time. Take at least one full breath to roll up. Then on another breath, reverse and roll down with control, returning one vertebra at a time. Repeat five times. The Payoff: Loosens up and elongates the lower back, hamstrings, and calves. Also improves core strength. 5) THE SAW Sit up with your back straight back and your legs open wide (about the width of your shoulders). Extend your arms out to the sides of your body at shoulder height. As you inhale, twist your torso to the right. As you exhale, reach your left hand to the outside of your right foot. Then as you inhale again, return to the center. Exhale, and repeat on the other side. Try to keep your legs straight. If you can't, bring the legs closer together and work to widen them over time. Do this exercise four times on each side. The Payoff: Stretches the hamstrings and the quadratus lumborum muscle, which is responsible for lifting the hip as you swing forward into your stride. 6) THE ONE-LEG KICK Lie face down on the floor with your legs and feet together. Lift your upper trunk, neck, and head while resting on your forearms for support. Your chest and head will be lifted and you should be looking forward. Tighten your abdominal muscles so that your belly is off the ground. Lift your feet off the ground. As you inhale, bend your right knee and bring your foot back toward your glutes. As you exhale, straighten your leg. Switch back and forth, repeating the exercise on each leg six times. The Payoff: Stretches the quadriceps, opens the chest, and improves posture. for videos ABS: Squat and Variations Stand with your feet approximately 6 inches apart and pointed straight ahead. Squat down one-quarter way. Keep your abs tight, butt back, back flat. Hands on outside of your knees. Push in with your hands, out with your knees. Weight is on mid-arch to heel of your feet. From that position, do three of each of the following movements: side to side; circle right; circle left; figure 8; front to back. Lower from quarter-squat to half-squat. From that position, do three of each of the above movements. Lower from half-squat to full squat, with quadriceps almost parallel to ground. From that position, do three of each of the above movements. Return to the initial squat position. Squat up and down three times with your toes straight; three times with your toes out slightly; and three times with your toes in slightly. Crouch and Variations With your feet wide apart, and your arms and legs bent, place your hands on the ground. Straighten your arms, then straighten your legs. Do this three times with your toes straight, three times with your toes pointing out, and three times with your toes pointing in. Do the above sequence, but with your feet together throughout. With your feet wide apart, place your hands on the ground in front of you. Keep your abs tight, butt back and back flat. Rotate your hips side to side 10 times. Sumo With your feet slightly wider than shoulder width and your toes straight, place your elbows in between your knees, hands together. Squeeze in with your knees. From that position, do three of each of the following movements: side to side; circle right; circle left; figure 8; front to back. Trunk Rotations With your hands on your hips, your legs straight and your feet pointing straight ahead, rotate your trunk clockwise 10 times. Then rotate your trunk counterclockwise 10 times. Keep your head facing forward throughout. Shoulder Shrug and Variations Stand with your feet hips' distance apart. Bring your shoulders straight up and down, as much as you can move them, three times. Return to the start position. Move your shoulders forward as if to pinch your pectorals together. Repeat three times. Return to the start position. Move your shoulders down and in as if to pinch your shoulder blades together. Return to the start position. With your arms parallel to the ground, move them as if swimming forward. Repeat for three sets of "strokes." Then move your arms as if swimming backward for three sets of "strokes." Return to the start position. Bring your hands to your hips so that your elbows are at a 90-degree angle and pointing behind you. Pinch your shoulder blades together three times in each of these positions for your palms: palms up, palms down and palms sideways. Return to the previous start position, with your elbows at a 90-degree angle and pointing behind you. Swing your forearms across your body in front, alternating right over left, left over right. Do three in each of these positions: palms up, palms down and palms sideway. Bridge and Variations Lie on your back, with your feet underneath your knees, pointed straight ahead and approximately 1 foot from your butt. Bring your hips up so that your lower back and upper legs are parallel. Hold for 10 seconds. Repeat 10 times. Return to the start position. Bring your hips up as in the previous motion. From that position, extend one leg out straight, and hold for 10 seconds. With your leg still extended, do 10 butt- ups (i.e., touch the floor with your butt). Repeat the above sequence with the other leg. Return to the start position. While keeping your knees in line, straighten one leg. Do 10 "butt ups" as above. Return to the above start position. Bring your raised leg to 45 degrees. Do 10 "butt ups." Return to the above start position. Bring your raised leg to 90 degrees. Do 10 "butt ups." Repeat the above three exercises with your other leg straight. Leg Swing Stand with your feet hips' distance apart. While keeping one leg straight, swing the other leg so that it's parallel to the floor, and touch your heel. Repeat five times. Repeat on the other leg. Plank and Variations Lie on your side, with your elbow directly beneath your shoulder. Make a straight line from your feet to knees, hips and shoulders. Lift your hips up in a side plank. Hold for 30 seconds. Return to the start position, and then move your hips up and down 10 times. Return to the start position, except turn your top shoulder toward the ground. Move your hips up and down 10 times. Rise to the side plank position. While keeping your hips level, rotate your top shoulder forward and back 10 times. Lie on your other side, and repeat the entire above sequence. With your arms parallel and your elbows beneath your shoulders, raise your hips so that your back and legs are flat. Hold for 30 seconds. Return to the set position, raise your hips, and move your entire body forward and back on your toes 10 times. Return to the set position, raise your hips, and move your body through a clockwise arc 10 times. Return to the set position, raise your hips, and move your body through a counterclockwise arc 10 times. Superman On your stomach, with your arms outstretched and legs straight, lift your arms and legs off the ground and hold for 30 seconds. Repeat 10 times. BODYPUMP BY LES MILLS - provided at 24 Hour Fitness This workout includes high-repetition movements using squats, bench presses, bicep curls, and other classic weight room exercises with low weight loads, all set to energizing music (everything from Bon Jovi to Cascada). You load up your barbell with as much, or as little, weight as you'd like and perform 70 to 100 repetitions each for legs, chest, back, shoulders, and abs. Most exercisers burn up to 600 calories per 60-minute class. This is the one class that Cover didn't have to tell me about: I've been doing BodyPump once a week for several months and am not only stronger but faster—I credit it for helping me drop my half-marathon PR by 15 minutes.
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Novi textovi Ishrana za teretanuU periodu kada sa ciljem brige o svom fizičkom izgledu, posećujete teretanu, potrebno je da uz odgovarajući režim vežbanja, uvedete i sprovodite odgovarajuću ishranu. Kako bi Mesečeva dijetaTzv. Mesečeva dijeta već dugo beleži sve veću popularnost. Ova dijeta pomaže u mršavljenju i detoksikuje organizam. Osnovni i jedini zakon je da nije dozvoljeno konzumirati Značaj proteina za mršavljenjeZnačaj pojedinih proteina se razlikuje kada se radi o mršavljenju. Zasnovane su tvrdnje da su proteini soje za nijansu manje učinkoviti za skidanje suvišnih kilograma, nego Suplementi za teretanuVezano za dizanje tegova, dodaci imaju veliki značaj. Dodaci daju doprinos kada se mišićna masa povećava, a i doprinose i opštoj snazi vežbača. Pišemo o dodacima Holivudska dijetaOdajemo Vam tajne holivudske dijete kojoj planetarno poznate ličnosti sa crvenog tepiha duguju svoju vitku liniju. Trajanje ove učinkovite dijete je samo 22 dana! Prvog i Šta jesti posle treningaKako bi postigli željeno kada je vaše telo u pitanju, morate jesti nakon treninga jer su tada vaši mišići premoreni, ako ne radite tako, trud je DžogiranjeDžogiranje, tačnije lagano trčanje je sport za sve generacije, čuva naše zdravlje a pri tom nisu nam potrebne nikakve sprave kao ni znanje istih. Džogiranje pozitivno Vežbe za zatezanje nogu U ovom tekstu ćemo vam predstaviti vežbe za zatezanje nogu. - Sednite na pod sa nogama savijenima u kolenima, stopala su na podu razmaknuta u širini kukova. Uhvatite se za bedra malo iznad kolena, uvucite trbuh, glavu primaknite kolenima. Zatim se polako ispravljajte prema unazad, koliko god nisko možete, a da vam stopala ostanu na podu. Tri puta duboko udahnite i vratite se u početni položaj. Ponovite dva puta bez odmora. ISTEZANJE SA OBE NOGE – Legnite na leđa. Podignite kolena prema grudima i uhvatite se za listove. Napnite trbušne mišiće. Dok podižete glavu, vrat i ramena s poda, ispružite noge. Držite ih tridesetak centimetara iznad poda i ispružite ruke iza glave s dlanovima okrenutima prema gore. Vratite se u početni položaj. To je jedno ponavljanje, a vi napravite 8. Lezite na leđa, ruke prislonite uz telo a noge podignite uvis, u blago savijenom položaju. Vodite računa da vam kičma bude čvrsto pripijena uz pod, a stomačni mišići snažno zategnuti. Udahnite duboko i raširite noge u vazduhu. Ostanite u tom položaju nekoliko sekundi, pa se vratite u početni položaj, izbacujući lagano vazduh iz pluća. Ove pokrete ponovite 30 puta u dve serije, a kada malo ojačate činite to 40 puta, takođe u dve serije. Ostanite da ležite na podu, ali se okrenite na desni bok, ispravite kičmu, noge savijte u kolenima. Oslonite glavu na desnu ruku, a levom rukom se oslonite o pod, u nivou grudnog koša. Udahnite duboko i levu nogu sasvim ispravite, potom lagano izdahnite i levu nogu podignite u vazduh. Ostanite u tom položaju nekoliko sekundi, ponovo udahnite i vratite se u početni položaj. Ponovite 20 puta, pa promenite stranu. VEŽBA ZA JAČANJE I ZATEZANJE STOMAKA I GUZE – Oslonite se na levu nogu, tako da telom napravite ugao od 90 stepeni. Desnu nogu ispružite unazad. Ruke stavite ispred grudi, tako da spojite dlanove i laktove. Pokušajte da savijete levu nogu i da je ispružite, a da pri tom ostanete ispravljeni. Prilikom izvođenja vežbe, zategnite stomak, leđa i zadnjicu. Vežbu ponovite pet puta obema nogama. VEŽBA ZA OPUŠTANJE – Oslonite se na levu nogu, a desnu nogu savijte i prebacite iznad kolena leve noge. Desnu ruku oslonite na koleno desne noge, a levu ruku na stopalo desne noge. Gornji deo tela pognite ka napred i zategnite ramena unazad. Zadržite 20 sekundi, a zatim opustite. Ponovite dva puta sa obe strane.