A Healthy You: Training

Wednesday, January 25, 2012

Training

I wanted to let you all know that I have begun training for the "Warrior Dash", that's right I have decided to partake in this 3.11 mile race/obstacle course as a birthday treat to myself in June. Glutten for punishment, maybe, or just needing a great physical challenge to see what this 48 year old body can do.

If you want to check it out just go to their website: http://www.warriordash.com/ I am registering for the New England race which will take place June 9th in Thompson, CT. I have a handful of friends/relatives joining me that day. Anyone interested in registering and training let me know.

Funny because I don't particularly enjoy running and most of the training is running. This will boost my endurance and metabolism. I started my training this past Sunday morning with a 1 1/2 mile treadmill run and full body strength workout (which included: squats, lunges, bicep curls, tricep dips, pushups, crunches, planks, shoulder presses, and upright rows), Monday was a 2 mile run followed by some easy squats and jumping jacks. Tuesday 1/2 mile run and full set of strength work and today a 2 mile run on treadmill (at this point I am running an 11 minute mile which is slow for "real" runners) I followed up today with more lunging using a 30 lb. bar and squats as well. After every workout I do at least 5 to 10 minutes of a full body stretch...trying to hit all muscles!

I will keep you posted from time to time of my progress in training.

Hope everyone has a wonderful Wednesday!!!!!!!!!!!!

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Important!

Before starting any exercise or fitness routine (especially for those who have never exercised or who have not in a long, long time), it is recommended that you have a physical exam to make sure your blood pressure, heart rate and everything else checks out okay. Make sure you talk to your physician about your fitness plan.

Fitness Plan Components

1. a nice light warm up (8-10 minutes), this could include light jogging or marching in place, loosening up back muscles, rotating arms to loosen shoulder joints etc. You want to warm up muscles before any exercise.

2. your cardio could include: walking, running, hiking, cycling, dancing, rowing (anything that can get your heart rate up). Cardio can be done everyday of the week if you have the time if time is limited try to work in a cardio routine at least 3-5 days a week. (30-40 minutes is recommended by ACSM) but I feel whatever you can do is better than nothing at all.

3. strength and resistance: machines at the gym, using your own body weight, free weights, weighted balls etc. Very important to build and keep muscle. Muscle helps strengthen and maintain the bone's quality. Ladies you won't bulk up (unless you are using steroids), you will get better definition and keep bones strong.
Try to do at least 2 days a week of resistance work. Working your muscle to fatigue is best. By that I mean using a weight you can handle and try to do 2 sets of at least 10-12 reps. If you feel the weight is too light and you can do way more...then you know you need to increase the weight.

4. stretching: at the end of any work out it feels great to do some stretching of the muscles. This should only take you about 10 minutes to do. Hold each stretch for about 10 seconds. No bouncing movements, a static stretch is best.

I will be posting weekly exercise moves as well as stretches.

thank you!

Welcome