Wind Sprints for Your Arms: 15 Battle Rope Exercises When it comes to cardio, I’m one of those people who like to get it done as fast as possible. Jogging long-distance or spending thirty minutes on an elliptical isn’t my thing. That’s why I love high intensity interval training (HIIT). The basic idea of HIIT is to alternate between periods of short, intense anaerobic exercise (like sprinting, kettlebell swings, or burpees) with less intense resting periods. Runbayou: Age-Grade Calculator - This calculator uses the age-graded tables compiled by the World Masters Association (WMA), formally the World Association of Veteran Athletes (WAVA) -JAVA script by John Soul The Age-Grade Calculator is used to calculate your age-graded performance from your actual performance. This data can then be used to compare your performance with athletes of different ages. See Example below
Speed Cardio: Why You Should Pick Up The Pace Nathaniel Welch When you want to win a race or transform your physique, slow and steady won't do the trick. Sure, even-paced sessions on the elliptical or treadmill can strengthen your ticker and help you let off steam. But those workouts won't necessarily make it easier to zip up your skinny jeans or smoke the competition at your next 5-K. While the logic behind "the more miles I log, the more weight I'll lose or the faster I'll get" may seem sound, there's a sneaky loophole most people don't consider. Your body is a master adapter.
Beginner & Advanced Elliptical Interval Workouts The elliptical trainer is one of the most popular cardio machines at the gym because it requires a negligible learning curve to do it, and is low impact and easy on the joints. It targets the quads, glutes and hamstrings and can pack a 10-calorie-per-minute punch when done at a moderate intensity. As a hard-core and dedicated exerciser, I have to admit for many years I did not respect the elliptical they way I did the stepmill, the rower or even the treadmill. 8 Warm Up Exercises to do before Your Winter Workout Warm up exercises are needed regardless of the type of workout you choose. The warm up exercises will prevent sprains and strains. In winter, you need to increase the amount of time you spend on warm up exercises. This is due to the reduced temperatures and the fact that the muscles are tighter in the winter, so injuries are more common. There are a few warm up exercises you can choose from. 1.
5K Intermediate Run Training Updated January 11, 2016. So you've already run at least one 5K road race and now you're moving on to your next goal: Improving your time! To achieve a personal record (PR) in the 5K, you'll definitely need to add speed training to your training regimen, if you haven't already. Below is an eight-week 5K training schedule to help you run your fastest 5K. If this schedule seems too challenging for you, try the advanced beginner 5K training schedule.
Lose Belly Fat: 20-Minute Fat-Burning Workout These moves, from exercise physiologist and WH columnist Amy Dixon, will increase the rate at which you burn calories by up to 13 percent. The key to this kind of caloric demolition is a type of workout called a superset, in which you do two moves back to back with zero rest. It will hurt--but you won't be sorry. Because with supersets, you'll not only get that initial (and insane!) metabolic spike, but according to a study from Colorado State University, you'll continue to burn fat and calories at a higher rate for up to 16 hours after you leave the gym.
6 essential cool-down stretches Don't skip the cool-down! Here are six stretches you should do after a rigorous workout By Erin Phelan Take time to stretch at the end of every strenuous workout. “Don’t underestimate the cool-down at the end of your workout,” says award-winning personal trainer Geoff Bagshaw. Why High-Intensity Interval Training is Best For Weight Loss I’m going to start this article bluntly: Unless you just love going for long jogs, there’s absolutely no reason whatsoever to do steady-state cardio instead of high-intensity interval training (HIIT). By the end of this article, I think you’ll agree. Let’s begin. High-Intensity Interval Training and Burning Fat Cardio machines often show pretty graphs indicating where your heart rate should be for “fat burning” versus “cardiovascular training.”
Total Body Workout: Women's Health.com Stand with your feet shoulder-width apart and your knees slightly bent. Bend from your hips, keeping your lower back naturally arched, and lower your torso until it's almost parallel to the floor. Let your arms hang straight down from your shoulders, palms facing each other. 30 Things to Stop Doing to Yourself. #10 Is An Absolute Must. Share on Facebook Marc and Angel, two passionate writers, life-hackers and “admirers of the human spirit,” have come up with an amazing list of 30 things to stop doing to yourself. If you like their list, make sure you check out their site and sign up to their amazing newsletter. #1.
Cardio For Fat Loss: Interval Training Beats Out Low Intensity! Cardio Kills? Low Intensity Long Durational Cardio: (aerobic - needing oxygen to supply energy) (heart rate is between 50-65 % of your maximum) aka jogging for 60-90 minutes. When you do this type of cardio work, your body gets the majority of energy it needs from fat. Interval Cardio: (anaerobic, not needing oxygen to supply energy) (heart rate is between 90-100% of your maximum) - Four to six challenges that are 60-90 second bursts of exercise with rest periods in between. Jillian Michaels Workout: How to Get Sculpted Abs Fast Pretty much every woman on the planet is more than a little obsessed with flattening out the region between her breasts and pelvis—and it ain't easy! "I did a poll on Facebook asking which area of your body you struggle with most," says Jillian. "And the number one answer was abs." We're not surprised: Sixty-two percent of you have told Women's Health that your stomach is the spot that makes you most self-conscious.