Tuesday, 20 December 2011
Many people start running because they want to lose weight. As one of the most vigorous exercises out there, running is an extremely efficient way to burn calories and drop pounds. A 150-pound person will burn approximately 100 calories per mile when running. If you're hoping to use running to lose weight, here's some advice on how to be successful.
Do start on the hard sand, near the water, first. It will be best to ease yourself into sand running, otherwise your joints and calves can become unusually sore. Keep in mind though, ultimately sand running is much better for your joints than running on pavement--it's much softer than asphalt and builds great stability in your knees and hips.
Do make sure you're running on an even path and not on a slant. Again this can wreak havoc on your joints and throw off the alignment of your spine.
Don't expect to run as fast as you usually do. Your body has to work much harder, when running on the sand and your pace will be slower, as a result. Don't fret! It's worth it! You're burning approximately 30% more calories running on the sand vs. the road.
Try to do this!
The Move: Intervals
Target: Unless you've been living under a rock, you've heard how great intervals are for your body (and fat loss.) In order to integrate the hard-core, calorie-burning, sand running into your weekly routine--intervals between the harder and softer sand is the answer.
How to do It: Start with longer intervals in the hard sand and integrate shorter ones with the soft sand. Then start to switch the two.
For beginners: start with 90 sec on the hard sand and follow it with 30 sec on the soft sand. Do this 8-10 times, at a steady pace
Thursday, 15 December 2011
Running outside isn't always optimal, so it's common to take refuge in an air-conditioned gym. There are no bugs, no risk of sunburn, and no worries about getting lost on a trail. And, for many, it's easier to run on a treadmill.
Don't make it too steep.
At the same time, don't set the incline too steep (more than 7%) -- this may lead to Achilles tendon or calf injuries. Also, don't run at an incline of more than 2% for your entire run.
Don't hold onto the handrail or console.
Some people assume that they need to hold onto the handrails when walking or running on a treadmill. The handrails are only there to help you safely get onto and off of the treadmill. When running on the treadmill, practice proper upper body form by keeping your arms at a 90 degree angle, just as you would if you were running outside.
Do sprinting intervals. Running at a consistent pace is great for longer training runs, but during your intense workouts, take advantage of intervals. By alternating between running a few minutes at a moderate pace and throwing in sprinting bursts, you'll end up burning more calories, building your endurance, and becoming a faster, stronger runner. Not to mention, intervals have also been proven to fight belly fat.
Monday, 12 December 2011
Tuesday, 6 December 2011
This exercise is a hard one if you don't train it correctly, correct form goes without saying. I originally wrote this article because I was sick and tired of 'Gym Rats' doing thousand upon thousands of crunches, the infomercials of some weird machine that works your upper and lower ABS, neglecting the fact that your ABS are all one muscle.
Hanging leg raises are designed to target the hip flexors, while also targeting the abdominals. The amount of effort required to stabilise the spine and pelvis make this a very difficult exercise for the upper and lower abs. Intensity can be varied by straightening both legs or alternating.
Keep all reps strict and controlled. Ensure that your back is flat and your shoulder blades are down. Keeping your legs straight during the exercise adds more resistance. Try Twisting Hanging Leg Raises in order to trim and shape the obliques.
Here are some tips to understand and implement as well as a description of how to do the exercise:
Contract your muscle during every repetition.
Keep your head straight forward.
Hang with your knees slightly bent.
Complete your repetition with total control.