Saturday, June 26, 2010

Mix Up Your Treadmill Workout

The treadmill is a common piece of equipment used in people's exercise routines and plans. It is a great way to lose weight, maintain weight, and just get your body moving. The great thing is you can adjust it according to skill and ability. But sometimes the idea of getting on a treadmill just seems boring, so here are some new ways to mix up your workout, and probably boost the number of calories burned. Always keep in mind that these workouts could be done outside if it's a nice day!

Adding in a hill workout provides your legs and lungs with an additional challenge, which can help improve your fitness. Any treadmill you use should be able to achieve at least a 10 percent grade--more than enough for a good hill workout. After you warm-up for a few minutes, increase the grade to 3 to 5 percent and run for two minutes. Lower it back down and run at your normal speed for two minutes. Increase the grade again and run for another two minutes uphill. Repeat this pattern four to six times before cooling down for a few minutes to end your workout. You can always mix up how much you increase, making some hills harder than others.


Progression Run

A progression run starts at a nice easy jog and builds in speed and intensity as you warm-up. By end of a progression run, you are running faster than you would on a normal easy run. For a 35-minute progression run, begin with 10 minutes of easy jogging, slowly increasing the pace up to a normal easy run effort. For the next 20 minutes, increase the pace a little bit, 10 to 20 seconds per mile, every five minutes. By the end you should be running at a fairly hard, but still comfortable, pace. After the 20-minute progression run, return to an easy jog for a five-minute cool down.
Interval training also can help you improve your aerobic fitness and make your time on the treadmill go by quicker. To improve your aerobic conditioning, add in some three-minute intervals at your current 5K race pace. If you don't know what you could run for that distance, use an estimate of what you think you could run for 3 miles if you ran as hard as possible. Warm-up for an easy 10 minutes and then increase the treadmill speed to your desired pace and run that for three minutes. Ease it back to an easy pace for another three minutes and then repeat the harder interval. Try doing three to five faster intervals. (This is a good workout to do on a track. You can do a couple easy laps, and then a couple hard laps, and repeat until you can't do the hard laps.)

Monday, June 21, 2010

Eat Your Age

Shockingly enough, in your 50's you can't eat what you did in your 20's and expect to look and feel the same. But there are ways to work with your body at every age to make you feel your best! Here are some hints and tips as to what to eat during different times of your life.

In your 20s: Build good habits—and bone density—by opting for nutrient-rich whole foods instead of refined varieties (an apple instead of apple juice, whole grains instead of white flour).
In your 30s: Rather than cutting out certain foods or reducing calories, eat smaller, more frequent meals that include a balanced mix of carbohydrates, protein, and fat.
In your 40s: To minimize hormone-level changes that may cause weight fluctuations, replace animal protein and fat with vegetarian sources on occasion, like nuts, seeds, beans, avocado, and quinoa.
In your 50s: To fight abdominal fat, focus on making exchanges. Skip coffee and diet soda in favor of green tea, or ditch high-sugar sweets and have a portion of dark chocolate instead.
In your 60s: As your body loses lean muscle, your metabolism naturally slows, putting you at risk for weight gain. Choosing high-quality proteins can help maintain muscle and your body's calorie-burning ability.

Wednesday, June 2, 2010

Runner's Food

I found this info in an article in a magazine...I thought it was worth reading!

Choosing the ultimate running superfoods can help you stay slim, fuel up and recover. Make sure these six items are on your shipping list:

They supply a decent dose of vitamin E, which studies have shown can help stave off postworkout soreness. Toss almonds on top of oatmeal or spread a tablespoon of almond butter on apples or bananas, but don't go nuts—they're still relatively high in calories.
They are egg-cellent energy sources, thanks to their protein content. Runners tend to load up on carbs but skimp on protein. Not only does protein provide energy, but it's essential to recovery, as it repairs tissue damaged during and after training. Keep a handy supply of hard-boiled eggs in the fridge for snacks, salads or sandwiches.

3-Leafy Greens
Can contribute to a stronger skeleton. No bones about it: Like other forms of weight-bearing exercise, running is a bone-health boon. For extra help, munch on spinach, collard greens, kale, and bok choy. The gang of greens boasts high levels of vitamin K, which aids with the production of proteins essential for bone health.

is a complete protein. It contains all eight muscle-mending amino acids, so it can help your body bounce back after a workout. It's a low-cal alternative to traditional grains, so give it a try if you hear yourself saying, "Pasta again?!" Or swap it for rice in a veggie stir-fry.
May accelerate your burn! The vitamin C content helps your body absorb bone-building calcium and has been shown to increase fat burn during exercise. You'll see oranges on the sidelines of any road race: The juicy slices are the ultimate lift during or post-run.

6- Sweet Potatoes
provide sustained energy rather than the flash-and-burn jolt of simple, or white, carbs. The orange spuds' serious punch of complex carbohydrates means they're in it for the long haul! They also have protein, fiber, potassium and vitamins C and A.
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