Hi,
As promised here are workouts 3 and 4!
have you tried workouts 1 & 2 yet? How did you find them? Did you feel that you had exercised just as much in 10 minutes as you would have done in your usual 40 mins / 1 hour run?
Workout 3 - The Brawn Builder.
Warm up for 6 minutes by jogging lightly.
Set the treadmill to the highest gradient and sprint as fast as you can for 10 seconds, then rest for 30 seconds.
Do this 15 times and your legs will have a thorough workout.
A study in the Journal of Exercise Physiology found doing sprints this way boosts your lower body strength by up to 10%!
Workout 4 - The Endurance Booster.
Warm up for 6 minutes by jogging lightly on the treadmill.
Sprint as fast as you can for 30 seconds, then rest for 4 minutes, do some crunches / core exercises to pass the time but make sure you're fully recovered.
Repeat this 6 times.
A study in the American Journal of Physiology found the benefits of short , intense sessions and longer steady-state exercise to be exactly the same in time trials!
I hope you find these postings to be useful, if there any subjects you would like to touch on please ask!
Kind regards,
Steve.
P.S.
If you are serious about running and want to increase your speed, this guy Marty Stern knows his stuff!
He has just published a book called 'Coach Marty Stern's Secret to Running Faster' is a real gem! New 72-page Ebook Details An Exact Speed Training Program Proven To Make Any Athlete Faster And Quicker, In An Easy To Understand Format.
Click Here! to take a look..........
Running & Fitness Workout 1 & 2 For Bad Weather and Dark Nights.
Hi,
The winter months are here and there are going to be times when you want a workout but you don't have a safe route to run in the dark or it's raining and that kinda puts an uninviting thought of training in the wet!
Well there is an alternative for these moments, actually these 4 treadmill workouts are so good that they can be used to build a high lean body mass just on their own.
Workout 1 - The Power Builder.
Warm up for 6 minutes by jogging lightly.
Sprint as fast as you can for 20 seconds then stop completely for 10 seconds (just lift yourself off the belt).
Repeat this 8 times.
Research in Medicine and Science in Sports and Exercise got runners to perform the routine above, as well as run for 60 minutes non-stop. Both workouts increased the subjects' endurance by the same amount but the intervals did it in a quater of the time and improved overall power by 28%. The 4 minute workout beat a one hour run!
Workout 2 - The Fat Burner.
Warm up for 6 minutes by jogging lightly on the treadmill.
Sprint as fast as you can for 15 seconds, then jog for 60 seconds followed by 45 seconds rest.
Repeat this 5 times.
A study in the American Journal of Physiology found runners who sprinted for 15 seconds enjoyed a metabolism boost of up to 40%. This is because your cardiovascular system goes on the full burn to produce as much energy as possible. This means your fat reserves are called upon for fuel. Say goodbye to your belly and hello six pack!
Have fun and enjoy these workouts, let me know how you do!
Kind regards,
Steve.
P.S.
Coach Marty Stern has just published a book called 'Coach Marty Stern's Secret to Running Faster' is a real gem! New 72-page Ebook Details An Exact Speed Training Program Proven To Make Any Athlete Faster And Quicker, In An Easy To Understand Format.
Click Here! to take a look..........
Look out for workouts 3 and 4 in the next post!
The winter months are here and there are going to be times when you want a workout but you don't have a safe route to run in the dark or it's raining and that kinda puts an uninviting thought of training in the wet!
Well there is an alternative for these moments, actually these 4 treadmill workouts are so good that they can be used to build a high lean body mass just on their own.
Workout 1 - The Power Builder.
Warm up for 6 minutes by jogging lightly.
Sprint as fast as you can for 20 seconds then stop completely for 10 seconds (just lift yourself off the belt).
Repeat this 8 times.
Research in Medicine and Science in Sports and Exercise got runners to perform the routine above, as well as run for 60 minutes non-stop. Both workouts increased the subjects' endurance by the same amount but the intervals did it in a quater of the time and improved overall power by 28%. The 4 minute workout beat a one hour run!
Workout 2 - The Fat Burner.
Warm up for 6 minutes by jogging lightly on the treadmill.
Sprint as fast as you can for 15 seconds, then jog for 60 seconds followed by 45 seconds rest.
Repeat this 5 times.
A study in the American Journal of Physiology found runners who sprinted for 15 seconds enjoyed a metabolism boost of up to 40%. This is because your cardiovascular system goes on the full burn to produce as much energy as possible. This means your fat reserves are called upon for fuel. Say goodbye to your belly and hello six pack!
Have fun and enjoy these workouts, let me know how you do!
Kind regards,
Steve.
P.S.
Coach Marty Stern has just published a book called 'Coach Marty Stern's Secret to Running Faster' is a real gem! New 72-page Ebook Details An Exact Speed Training Program Proven To Make Any Athlete Faster And Quicker, In An Easy To Understand Format.
Click Here! to take a look..........
Look out for workouts 3 and 4 in the next post!
Shin Splints - Prevent Shin Splints Effectively With These Tips
Many people who are worried about shin splints prevent them in all the wrong manners. They will read up on some of the causes of shin splints, preventing them by doing what they think will stop the pain from developing.
Only very often, what they are doing isn't correct at all, but rather it just sets them up for further problems down the road.
If you do want to manage this condition and make sure you are able to keep on running pain free, here are the main things you should do.
Shin Splints: Prevent Them Tip#1: Stretch Regularly
The first step you can take if you want to prevent shin splints is to be sure to stretch regularly. When all the ligaments and tendons are tense around the shin bone, this will increase the amount of stress coming down on the body each and every time you run.
Ideally you should be stretching after you finish each run, as well as throughout the day any time you are feeling tense. After you've been sitting for an extended period of time is a good idea as well as often the lack of blood flow creates tension also.
Shin Splints: Prevent Them Tip#2: Use Strength Training Exercises Effectively
The second thing to be aware of is the importance of strength training. Performing shin splint exercises will help build up the ligaments and tendons that run along the leg. When these are strong they are better able to withstand the tension that's created when you run, reducing the chances of injury.
Even if you just performed shin splint exercises three times a week for five minutes you would notice significant improvements in the degree of pain you experience and you'd also decrease your risk for developing pain later on.
Shin Splints: Prevent Them Tip#3: Monitor Running Form
A number of runners will immediately look to their runners for clues as to why they might be experiencing shin pain.
While the running shoe itself can at times be what's causing the issue, more often then not it's not the shoe, but the running form being used.
If you've never consulted with a professional running coach about your technique, now might be the time to do so.
Simple adjustments can take you from battling in pain each workout to being completely pain free.
Technique makes such a huge difference that it's one thing you just do not want to overlook.
If you're suffering from shin splints, it's essential to learn how to treat them properly.
Learn the best ways to put an end to shin splints and prevent them permanently.
Article Source: http://EzineArticles.com/?expert=Shannon_Clark
Only very often, what they are doing isn't correct at all, but rather it just sets them up for further problems down the road.
If you do want to manage this condition and make sure you are able to keep on running pain free, here are the main things you should do.
Shin Splints: Prevent Them Tip#1: Stretch Regularly
The first step you can take if you want to prevent shin splints is to be sure to stretch regularly. When all the ligaments and tendons are tense around the shin bone, this will increase the amount of stress coming down on the body each and every time you run.
Ideally you should be stretching after you finish each run, as well as throughout the day any time you are feeling tense. After you've been sitting for an extended period of time is a good idea as well as often the lack of blood flow creates tension also.
Shin Splints: Prevent Them Tip#2: Use Strength Training Exercises Effectively
The second thing to be aware of is the importance of strength training. Performing shin splint exercises will help build up the ligaments and tendons that run along the leg. When these are strong they are better able to withstand the tension that's created when you run, reducing the chances of injury.
Even if you just performed shin splint exercises three times a week for five minutes you would notice significant improvements in the degree of pain you experience and you'd also decrease your risk for developing pain later on.
Shin Splints: Prevent Them Tip#3: Monitor Running Form
A number of runners will immediately look to their runners for clues as to why they might be experiencing shin pain.
While the running shoe itself can at times be what's causing the issue, more often then not it's not the shoe, but the running form being used.
If you've never consulted with a professional running coach about your technique, now might be the time to do so.
Simple adjustments can take you from battling in pain each workout to being completely pain free.
Technique makes such a huge difference that it's one thing you just do not want to overlook.
If you're suffering from shin splints, it's essential to learn how to treat them properly.
Learn the best ways to put an end to shin splints and prevent them permanently.
Article Source: http://EzineArticles.com/?expert=Shannon_Clark
Running With Shin Splints - How to Keep Up With Your Training
Running with shin splints can be one of the most frustrating processes you'll do throughout your training because with every single step you take, there is a feeling of pain present - a pain that you just cannot seem to escape from.
If you are currently suffering from shin pain, it's important that you take the right steps to correct the problem and heal the pain or else you could be in for a long battle ahead of you. In most cases it's best to just take two to three weeks off entirely as running with shin splints present makes it much harder to recover, but in a few situations you can keep up with your workouts and still get past this injury.
Here are some things you should know about running with shin splints.
Assess The Degree Of The Injury
The first thing you need to do is assess how serious the injury is. If it's painful to even walk, it's not going to be smart to attempt running with shin splints. Those are the cases where rest is absolutely essential, so don't even try to push it.
Doing so will just leave you further injured and it will mean more time off later on in order to recover.
If, on the other hand, you are pain-free most days and can even run at times without any pain, then you're a perfect candidate for treating while training.
You should be able to recover from the pain without too much difficulty.
Ice After Every Single Run
The second important thing you make sure you're doing is icing the leg bone after each run. This is when inflammation will be at its highest, so you must be sure to do this if you plan to keep running with shin splints.
Ideally you will want to ice for about ten to fifteen minutes as soon after as possible, and then again another
hour or two later.
Be Sure To Perform Strength Training Activities
Finally, the third thing you need to do while running with shin splints is also include strength training activities for the muscles and ligaments surrounding the shin bone. This is what will primarily help you strengthen these areas so that pain does not become an issue in the future.
Even if you do get to the point of running pain-free, if you haven't fixed the reason why the problem started in the first place, you're not really recovered.
Shin splints will be back and then you'll be facing the issue all over again. This is the most frustrating situation but one that most runners do face simply because they did not educate themselves on the exercises to perform while recovering.
So be sure you keep these points in mind. You definitely can get over this and keep running with shin splints if you approach it in the right manner.
If you're suffering from shin splints, it's essential to learn how to treat them properly.
Learn the best ways to put an end to this injury with the following shin splints exercises.
Article Source: http://EzineArticles.com/?expert=Shannon_Clark
If you are currently suffering from shin pain, it's important that you take the right steps to correct the problem and heal the pain or else you could be in for a long battle ahead of you. In most cases it's best to just take two to three weeks off entirely as running with shin splints present makes it much harder to recover, but in a few situations you can keep up with your workouts and still get past this injury.
Here are some things you should know about running with shin splints.
Assess The Degree Of The Injury
The first thing you need to do is assess how serious the injury is. If it's painful to even walk, it's not going to be smart to attempt running with shin splints. Those are the cases where rest is absolutely essential, so don't even try to push it.
Doing so will just leave you further injured and it will mean more time off later on in order to recover.
If, on the other hand, you are pain-free most days and can even run at times without any pain, then you're a perfect candidate for treating while training.
You should be able to recover from the pain without too much difficulty.
Ice After Every Single Run
The second important thing you make sure you're doing is icing the leg bone after each run. This is when inflammation will be at its highest, so you must be sure to do this if you plan to keep running with shin splints.
Ideally you will want to ice for about ten to fifteen minutes as soon after as possible, and then again another
hour or two later.
Be Sure To Perform Strength Training Activities
Finally, the third thing you need to do while running with shin splints is also include strength training activities for the muscles and ligaments surrounding the shin bone. This is what will primarily help you strengthen these areas so that pain does not become an issue in the future.
Even if you do get to the point of running pain-free, if you haven't fixed the reason why the problem started in the first place, you're not really recovered.
Shin splints will be back and then you'll be facing the issue all over again. This is the most frustrating situation but one that most runners do face simply because they did not educate themselves on the exercises to perform while recovering.
So be sure you keep these points in mind. You definitely can get over this and keep running with shin splints if you approach it in the right manner.
If you're suffering from shin splints, it's essential to learn how to treat them properly.
Learn the best ways to put an end to this injury with the following shin splints exercises.
Article Source: http://EzineArticles.com/?expert=Shannon_Clark
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