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Carbo-loading can help you race without hitting the wall—as long as you do it right. Most runners know they should eat pasta, rice, potatoes, or other high-carb foods before a half or full marathon. After all, carbs are a great source of energy, and you need a lot of energy to cover 13.1 or 26.2 miles. But many runners are far less clear on how many carbohydrates they should eat and when to start loading up. "When I go to marathon expos," says Monique Ryan, R.D., author of Sports Nutrition for Endurance Athletes, "I'm amazed how many people haven't carbo-loaded properly. Runners train so hard and then arrive with a huge handicap."
Now doesn’t this look better than those rail-thin “model” bodies? Your grandma is stronger than you. Grandma can do it…but can you?
by Lizzie Fuhr 1 When the weather is rough outside, pyramid intervals are a way to keep things fresh on the treadmill. Instead of running at one steady pace, setting little goals and pushing your limits will help keep you motivated the whole workout through. This 45-minute plan is the perfect cardio workout to help incorporate intervals into your gym routine — a great weight-loss technique to help you reach your healthy goals in 2013. Keep on reading to see the workout. Click here for an image-free printable version of this treadmill interval workout .
fitness: workout Use a stability ball to round out your ab workout Photograph By Beth Bischoff Chances are, you've already elevated your ab work onto a stability ball. Smart move: Research shows that crunches atop a ball are approximately twice as effective as those done on the floor.
Photograph By Munetaka Tokuyama Don't be fooled by its minimalist, no-frills appearance: A foam roller is one of the most valuable, inexpensive, and versatile pieces of gym equipment out there, says Lauren Borden, a certified structural integration practitioner and founder of Mind Body Manhattan in Manhattan Beach, California.
Burpees, the classic exercise everyone loves to hate, is also known as a squat thrust. No matter what you call it, this full-body move will work you. But, we know burpees can be intimidating, so we've broken the exercise down into three variations: beginner, intermediate, and advanced. Beginner: Walk Out Aside from introducing your body to the basic mechanics of a burpee, this version makes for a great active warm-up exercise. Going from standing to the plank gets your heart pumping and wakes up your core.
Exercise machines aren't always effective—or even safe.
fitness: workout Sculpt your core and lose weight with this crunchless 30-minute routine. All you need is a pair of dumbbells By Adam Bornstein Photograph By Beth Bischoff Sometimes the simplest workouts are the best ones.
If you can run for about 30 minutes straight--at any speed-- this plan's for you .
Discover the best workout for women that you're not doing and then get The Women's Health Big Book of Exercises, which has more than 600 fat-burning exercises and useful tips 1 of 14 The Best New Exercises (for every part of a woman’s body!)
SEVEN MINUTES can be an eternity—for a runner, at least. That's enough time to bang out a mile repeat, ice a cranky knee, or boil water for pasta. And now, it's also enough time to squeeze in a strength-training workout. We created this seven-minute routine for busy runners who like to spend their time logging miles, not lifting dumbbells.