Here is a great post I saw on the Girl Get Strong Fitness website that I thought I would share.  Many runners will say that their favorite time of year to hit the pavement is fall, and I’m no different. There’s just something about that cool (yet, not cold) crisp air that makes you just want to get out there and, well, run! However, just like any time of year, there are a few quirks to running in the fall that you may not have thought of. Read on for six tips to make your next autumn run great whether you’re a seasoned jogger or new to the running game! 1. Dress in layers. I like to think of dressing for an autumn run like packing for a trip to San Fransisco — you can never have too many layers! This time of year the temperature can really vary from hour to hour and from in the shade to in the sun, so when in doubt, dress for colder weather with layers that you can shed as you warm up. One great tool for reference is Runner’s World’s What to Wear feature. 2. Pay attention to the time. The daylight hours are quickly dwindling, so don’t be surprised when your usual 7 p.m. summer run goes from bright sunshine to sunset. The same goes for the morning, as your usual sunrise run is now pitch black. While it’s always safer to run during the day, if you do choose to run in the dark, be sure to dress appropriately with bright colors and reflective gear. 3. Watch where you step. Sure the leaves falling around you are gorgeous, but unless you’re running on a flat track, those pretty leaves can cover up potholes on the roads, cracks on the sidewalks and other hazards that can cause tripping or, worse, face planting. (Been there, done that!) Wet leaves can also be slippery to run on, and it may even start to ice over or snow, so if you’re running during or after rain, be very careful out there. 4. Protect your eyes and skin. Now that the temperatures are cooler, you’ve probably pushed the sunscreen back to the depths of your bathroom closet, but don’t! The sun’s rays are less direct this time of year, but they are still plenty strong to cause damage or sunburn. Protect your eyes with proper sunglasses and all exposed skin with at SPF of at least 30. 5. Try a new route. There is no better time to switch up your running route than in the fall. Instead of running on a track or around your neighborhood, try trail running or a jog on a paved trail at a park with a lot of trees. Get out there and explore. 6. Enjoy the scenery. This is probably the easiest tip of all to follow — enjoy the natural beauty! Lace up those shoes and get outside somewhere new. The benefits of exercising outdoors are endless! What’s your favorite season to run in |
Showing posts with label cardiocore fitness. Show all posts
Showing posts with label cardiocore fitness. Show all posts
Tuesday, September 27, 2011
Top 6 Tips for Running in the Autumn
Wednesday, March 9, 2011
A Beginner’s Guide to Cardio
Walking may very well be the perfect fitness activity and—judging by its enormous following—it may also be the most popular. The healthy benefits derived from regular walking have been proven in numerous studies, and it is easy and low risk to start.
One particular eight-year study that included 13,000 people found that daily 30 minute walks greatly lowers risk of premature death when compared to people who rarely exercise.
Getting Started
Never before was a fitness program so low maintenance to start—no fancy clothes, shoes or equipment necessary. All you need are a pair of comfortable shoes, clothes that are easy to move in and a bottle of water.
Before you begin your walk it is a good idea to perform a short warm up and stretching routine. This doesn’t have to be anything complicated—a walk around the house and a few simple stretches will do just fine. The key here is to warm and loosen your muscles to keep them safe from injury.
The Basics
Keep the following pointers in mind as you set out on your inaugural walk:
1. Set Small Goals: Don’t pressure yourself into walking around the entire block just because you know your neighbor goes that far. The fact is that it will take awhile for your endurance to build, so take baby steps! Start with a simple 5 minute stroll, and increase your walking time from there.
2. Be Comfortable: Whoa—this isn’t a race! Take your first few walks at a leisurely pace. Remember, this is a new activity for your body, so take it easy. Walk at a pace that feels comfortable, and focus on perfecting your posture with head lifted and shoulders back.
3. Breathe: As you walk be sure to breathe deeply. If you find yourself huffing and puffing—slow down. Your body needs plenty of oxygen to propel you along, so focus on your breathing.
4. Enjoy...How about these great outdoors? Beautiful, isn’t it? The birds are chirping, flowers are blooming and fresh air fills your lungs.
Walking is a great way to enjoy nature while getting a great workout. Don’t be afraid to have a little fun!
Your Fitness Solution
Don’t believe the common misconception that walking is only effective for beginners—with a few small changes in speed and intensity you can dramatically increase the challenge level of your walking workout. When your daily walk becomes a piece of cake add a hill to your route, or increase your total walking time.
Most experts recommend that you walk at least 30 minutes each day for optimal results. Fit your daily walks in before breakfast, on your lunch break or after dinner. Any time is the perfect time to improve your health and fitness level by taking a walk.
One particular eight-year study that included 13,000 people found that daily 30 minute walks greatly lowers risk of premature death when compared to people who rarely exercise.
Other Benefits of Walking Include:
• Lower blood pressure
• Increase in cardiovascular condition
• Reduced blood cholesterol
• Calorie burning and weight loss –yippee!
• Increase in bone strength
Getting Started
Never before was a fitness program so low maintenance to start—no fancy clothes, shoes or equipment necessary. All you need are a pair of comfortable shoes, clothes that are easy to move in and a bottle of water.
Before you begin your walk it is a good idea to perform a short warm up and stretching routine. This doesn’t have to be anything complicated—a walk around the house and a few simple stretches will do just fine. The key here is to warm and loosen your muscles to keep them safe from injury.
The Basics
Keep the following pointers in mind as you set out on your inaugural walk:
1. Set Small Goals: Don’t pressure yourself into walking around the entire block just because you know your neighbor goes that far. The fact is that it will take awhile for your endurance to build, so take baby steps! Start with a simple 5 minute stroll, and increase your walking time from there.
2. Be Comfortable: Whoa—this isn’t a race! Take your first few walks at a leisurely pace. Remember, this is a new activity for your body, so take it easy. Walk at a pace that feels comfortable, and focus on perfecting your posture with head lifted and shoulders back.
3. Breathe: As you walk be sure to breathe deeply. If you find yourself huffing and puffing—slow down. Your body needs plenty of oxygen to propel you along, so focus on your breathing.
4. Enjoy...How about these great outdoors? Beautiful, isn’t it? The birds are chirping, flowers are blooming and fresh air fills your lungs.
Walking is a great way to enjoy nature while getting a great workout. Don’t be afraid to have a little fun!
Your Fitness Solution
Don’t believe the common misconception that walking is only effective for beginners—with a few small changes in speed and intensity you can dramatically increase the challenge level of your walking workout. When your daily walk becomes a piece of cake add a hill to your route, or increase your total walking time.
Most experts recommend that you walk at least 30 minutes each day for optimal results. Fit your daily walks in before breakfast, on your lunch break or after dinner. Any time is the perfect time to improve your health and fitness level by taking a walk.
Tuesday, March 8, 2011
Shrink your Waistline, and Strengthen your Heart!
What is Cardiovascular Training?
Cardiovascular training is anything that gets your heart pumping at an elevated speed. This includes walking, jogging, bike riding, swimming, playing sports, roller skating ... you get the idea!
Why should I train my cardiovascular system?
Walking, jogging, biking ... they all seems to take so much effort! Why should I make myself do these when I don’t enjoy them? While cardiovascular training may seem like a chore, you will be more than willing to hop on a treadmill after reading the following benefits to cardiovascular training!
Weight Loss
Probably the most cherished side effect of cardiovascular training is losing those unwanted pounds! Since your body’s decision to store fat is based on the equation of Energy In vs. Energy Out, the more Energy Out that you have the less energy you will have to store on your waist, hips and thighs.
Conditioning
When was the last time you got winded walking up a flight of stairs? Not the greatest feeling was it? When you are wheezing and clutching your side ache, you know without a shadow of a doubt that you are out of shape! When you train your cardiovascular system you will begin to find that you don’t lose your breathe as easily under strenuous activity. Your heart becomes conditioned to pump faster on demand without sending you into a wheezing fit. Your heart is the most important muscle in your body, and if you want to enjoy the new body you are about to create, then wouldn’t you want to have a healthy heart along with it? I know of two heart surgeons who would agree with me.
Disease Prevention
Heart attack, stroke, hypertension, and diabetes are just a few of the diseases that you would be defending yourself against with cardiovascular training. By losing excess weight and conditioning your body, you arm your body against these and many other ailments.
Cardiovascular training is anything that gets your heart pumping at an elevated speed. This includes walking, jogging, bike riding, swimming, playing sports, roller skating ... you get the idea!
Cardiovascular training is used to burn calories and to improve one’s overall conditioning.
Why should I train my cardiovascular system?
Walking, jogging, biking ... they all seems to take so much effort! Why should I make myself do these when I don’t enjoy them? While cardiovascular training may seem like a chore, you will be more than willing to hop on a treadmill after reading the following benefits to cardiovascular training!
Weight Loss
Probably the most cherished side effect of cardiovascular training is losing those unwanted pounds! Since your body’s decision to store fat is based on the equation of Energy In vs. Energy Out, the more Energy Out that you have the less energy you will have to store on your waist, hips and thighs.
Conditioning
When was the last time you got winded walking up a flight of stairs? Not the greatest feeling was it? When you are wheezing and clutching your side ache, you know without a shadow of a doubt that you are out of shape! When you train your cardiovascular system you will begin to find that you don’t lose your breathe as easily under strenuous activity. Your heart becomes conditioned to pump faster on demand without sending you into a wheezing fit. Your heart is the most important muscle in your body, and if you want to enjoy the new body you are about to create, then wouldn’t you want to have a healthy heart along with it? I know of two heart surgeons who would agree with me.
Disease Prevention
Heart attack, stroke, hypertension, and diabetes are just a few of the diseases that you would be defending yourself against with cardiovascular training. By losing excess weight and conditioning your body, you arm your body against these and many other ailments.
Come Back on Wednesday to Learn how to get started with your own Beginner's Cardio Training program!
Monday, March 7, 2011
A Beginner’s Guide to Resistance Training
Still not convinced from Fridays post to pick up a set of weights?
Before you begin a strength training program it is important to understand proper lifting techniques. When strength training exercises are performed correctly the benefits are countless, however, when improper techniques are used the result is often injury and frustration. Take the following tips and really make your workout count.
Breathe: You cannot emphasize the important of proper breathing enough, when it comes to lifting weights. Most people do not pay attention to their breathing pattern, and as a result they hold their breath throughout an exercise. For the best results, exhale during the exertion phase of an exercise and inhale as you return to the starting position. For example, during a bicep curl, exhale while you curl the weight and inhale as you lower the weight back down.
Pace: A common mistake among novice weight lifters is to perform exercises with quick, jerky movements. Instead, focus on making your movements fluid and controlled. Remember, you are working your muscles throughout the entire movement when you control your pace. If you move too quickly, on the other hand, you are simply using momentum, and not muscle, to get the exercise done.
Too Many: Who says that you need to match your sets and reps to the gym rat on the bench next to you? A key to avoiding injury is to start your weight lifting career with a slow and steady increase in both sets and reps. When you learn a new exercise start by only doing one set and 8-12 reps.
Too Much: When you start lifting weights for the first time it is important that you lift weights that feel light. Lifting weights that are too heavy will lead to muscle tears and strains. Injury is the number one reason that new weight lifters throw in the towel. Avoid injury by building up the weight slowly; don’t let your ego get in the way of your overall weight lifting success.
Balance: Your body is made up of 7 major muscle groups. These include your legs, abdominals, back, chest, shoulders, biceps and triceps. Many weight lifters get caught up with one or two muscle groups, namely chest and biceps, and as a result their body lacks balance. Not only does it look funny to have only one or two muscular body parts, it also sets you up for injury. Take the time to incorporate all of your major muscle groups into your weekly workouts.
Rest: Even though you are ‘pumped up’ about your new weight lifting routine, don’t overdo it! Your body needs time off to rebuild and repair muscle tissue after every workout. Start by weight lifting no more than 3 times a week, with a day off in between each workout. As a rule of thumb, never lift weights when you are still sore from your last workout. With time you will develop a routine that gives your body the proper rest time, while still getting you the results you want.
When in doubt, hire a local fitness professional to teach you the ropes. Not only will they instill proper technique, but they will also help you target and achieve your personal goals.
A recent study, done by the American Heart Association, concluded that women who lift weights twice a week are able to prevent or slow weight gain and fat deposits around their waists. Since the release of this information, women everywhere are flocking to their local gyms to pump iron.
Before you begin a strength training program it is important to understand proper lifting techniques. When strength training exercises are performed correctly the benefits are countless, however, when improper techniques are used the result is often injury and frustration. Take the following tips and really make your workout count.
Breathe: You cannot emphasize the important of proper breathing enough, when it comes to lifting weights. Most people do not pay attention to their breathing pattern, and as a result they hold their breath throughout an exercise. For the best results, exhale during the exertion phase of an exercise and inhale as you return to the starting position. For example, during a bicep curl, exhale while you curl the weight and inhale as you lower the weight back down.
Pace: A common mistake among novice weight lifters is to perform exercises with quick, jerky movements. Instead, focus on making your movements fluid and controlled. Remember, you are working your muscles throughout the entire movement when you control your pace. If you move too quickly, on the other hand, you are simply using momentum, and not muscle, to get the exercise done.
Too Many: Who says that you need to match your sets and reps to the gym rat on the bench next to you? A key to avoiding injury is to start your weight lifting career with a slow and steady increase in both sets and reps. When you learn a new exercise start by only doing one set and 8-12 reps.
Too Much: When you start lifting weights for the first time it is important that you lift weights that feel light. Lifting weights that are too heavy will lead to muscle tears and strains. Injury is the number one reason that new weight lifters throw in the towel. Avoid injury by building up the weight slowly; don’t let your ego get in the way of your overall weight lifting success.
Balance: Your body is made up of 7 major muscle groups. These include your legs, abdominals, back, chest, shoulders, biceps and triceps. Many weight lifters get caught up with one or two muscle groups, namely chest and biceps, and as a result their body lacks balance. Not only does it look funny to have only one or two muscular body parts, it also sets you up for injury. Take the time to incorporate all of your major muscle groups into your weekly workouts.
Rest: Even though you are ‘pumped up’ about your new weight lifting routine, don’t overdo it! Your body needs time off to rebuild and repair muscle tissue after every workout. Start by weight lifting no more than 3 times a week, with a day off in between each workout. As a rule of thumb, never lift weights when you are still sore from your last workout. With time you will develop a routine that gives your body the proper rest time, while still getting you the results you want.
When in doubt, hire a local fitness professional to teach you the ropes. Not only will they instill proper technique, but they will also help you target and achieve your personal goals.
Come Back Tuesday to find out how to Shrink Your Waistline, and Strengthen your Heart!
Saturday, December 11, 2010
Killer Core Workout - All you need is a Towel!
Get a set up towels or Pot Holders (PH) to put on your feet or hands for this workout
Each exercise is about 45 Seconds to 1 MIN in Length - REST 10-15 Seconds - Follow in order all TEN Exercises
To see the workout click here
Each exercise is about 45 Seconds to 1 MIN in Length - REST 10-15 Seconds - Follow in order all TEN Exercises
To see the workout click here
Wednesday, December 1, 2010
CardioCore Fitness - NEW and Improved
| ||||||||||||||||
| ||||||||||||||||
Subscribe to:
Posts (Atom)