Stretching: Possibly the secret weapon for any successful athlete, especially runners. The trick is knowing when to stretch and how to stretch. It’s also important to know some stretches are better for runners than others, and even if you have just a little bit of time you can make a big difference in your performance with a few specific moves.
Hanna Rosov, ACSM, HFS, and owner of Zeal Fitness in Wichita, Kansas, works with many runners and lent some insight on proper stretching routines for those who run often. “There are a couple different kinds of stretching that are appropriate at different times,” said Rosov. “Dynamic stretching works best as a warm up prior to running. It tells the muscles ‘get ready we’re going to do something.’”
Dynamic stretching looks different than traditional floor moves, as they’re typically active movements that can be safely done before a workout or run without expending too much energy. “Dynamic stretching doesn’t use a lot of energy; you are putting your muscles through a range of motion while gradually increasing heart rate,” said Rosov.
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One of the biggest excuses for not working out is the lack of time. By the time you get your gym bag together, drive to the gym, park, walk inside, say hi to your friends, do your workout, and head home again, you’ve taken up a good hour or two of your day. Because I know how valuable each individual’s time is, I developed this quick and easy access workout that can take only 10-30 minutes of your time. You’ll be getting your sweat on for that entire duration, not spending half of it driving.
All you need today is a staircase. It doesn’t matter how many steps it has because you can make do with whatever you’ve got – in your house, front porch, or stadium. Combining these exercises will give you a total body workout. The key to reaching success is to go as long as you can without any breaks (think Crossfit). My suggestion is to do one set of each exercise until you’ve completed all seven and call that round one. Try to do 3-5 rounds all together for the total workout, and only take breaks in between each round. Each exercise should be done for 10-15 reps. Once you feel like you’ve got it all figured out, start timing yourself and try to beat your time as each round progresses. Good luck!
Stair Laps: This one’s pretty self explanatory. We’re going to start with a few stair laps as our warm up to get that heart rate up, the legs stretched out and the blood pumping. For a stair case that is about 20 steps long, do 5 laps (down and back is one). Start off with an easy pace, and then pick it up after each lap.
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It’s the weekend – time to relax, unwind and blow off some steam from a long work week, right? What better way to de-stress than with exercise? Today we have a simple, 7-move workout that requires no equipment and tones and tightens your entire lower body. Get ready for classics like deep squats and side kicks, as well as a few new moves like the “runner’s start” and standing split kicks.
So get your workout gear on and do this workout, no matter if you’re at home, outside or spending time at a friend’s house. If you have 10-15 minutes, you have time to whip your lower body into shape. Let’s get started! And afterwards, don’t forget to check out these 5 tips to survive the weekend.
Every human body is different; different in many ways, in fact. But the difference I’m referring to here is the way our individual bodies store fat. Some bodies store fat from the waist up while others store it from the waist down. This is why we’re all a different shape and have to target different body parts for toning.
Last Saturday we worked on those abdominals to help tighten up your core. This Saturday, we’re focusing on those legs. The exciting part about this week’s workout is we’ve got the scoop on what Hollywood superstar Cameron Diaz does to keep her legs in red carpet shape. Look at those gams!
It’s not hard to tell that Diaz takes very good care of her body. One of her favorite ways to workout is Crossfit. Though some of her workouts may be more advanced than the average person, there are some moves she incorporates into her routine that anyone can do, anywhere and at anytime.
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It’s January, and you know what that means. It’s diet season and everyone’s out to be successful with their New Year’s Resolutions. Whether your goal is to lose weight, gain muscle or to just simply become healthier, it’s easier said than done. For a lot people, getting started is the hardest part. Knowing what to start with may be even more difficult.
For this week’s Saturday Morning Drill, we’ve put together a simple beginners workout that can be done anywhere at any time by using nothing but your own body weight. This is a total body workout that will really get your heart beating, the blood flowing and the muscles working. But don’t worry, it’s definitely bearable. The last thing we want to do is discourage you on the first workout!
This workout is divided into four sections. You’ll start with a type of cardiovascular exercise to get your heart rate up and follow it (without rest) with a strength training exercise. Between each section, rest for one to two minutes. Practice this every day for your first week and see if you can work your way up to doing the workout multiple times in a row.
Beginners Guide to Resistance Training
Saturday Morning Drills: Post-Workout Stressing
Absolute Beginners Fitness: 3 in 1 Kettlebell