The Couch-to-5K Running Plan By Josh ClarkPosted Saturday, 1 January, 2011 Couch to 5K ® | Beginning Running First off, you may be asking, "exactly how many miles is a 5K?" A 5K is 3.1 miles. You should ease into your 5K training plan gradually. It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Start Your 5K Training | A Few Minutes Each Week Each session should take about 20 or 30 minutes, three times a week. Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. Run for time or run for distance There are two ways to follow this Couch to 5K ® training program, to measure your runs by time or by distance. Before setting out, make sure to precede each training session with a five-minute warmup walk or jog. Cool Running’s Couch to 5K ® Program is available for purchase online through iTunes or the Google Play Store. 5K Training Schedule
Healthy Eating, Food Exchange Lists You can use the American Dietetic Association food exchange lists to check out serving sizes for each group of foods and to see what other food choices are available for each group of foods. Vegetables contain 25 calories and 5 grams of carbohydrate. One serving equals: Back to top Fat-Free and Very Low-Fat Milk contain 90 calories per serving. Very Lean Protein choices have 35 calories and 1 gram of fat per serving. Fruits contain 15 grams of carbohydrate and 60 calories. Lean Protein choices have 55 calories and 2–3 grams of fat per serving. Medium-Fat Proteins have 75 calories and 5 grams of fat per serving. Starches contain 15 grams of carbohydrate and 80 calories per serving. Fats contain 45 calories and 5 grams of fat per serving. Source: Based on American Dietetic Association Exchange Lists
100 no-equipment workouts USDA National Nutrient Database Burn off Your Meal Now that chain restaurant menus list how many calories are in each dish, it’s harder to justify eating certain foods anymore (we’re talking to you, 460-calorie scone from Starbucks). But a study, presented by Texas Christian University researchers at the Experimental Biology meeting in April 2013, found that people make even healthier choices if, instead of seeing the calorie count, they’re shown how much exercise it takes to burn off what they’re considering eating. Maybe one day, menus will list how many minutes you’ll need to log on the rowing machine to erase that scone (48 minutes with vigorous effort, for the record). Cheeseburger One single cheeseburger at 343 calories = 30 minutes of vigorous freestyle laps in the pool Cheese Pizza One slice of cheese pizza at 285 calories = 50 minutes of walking at a brisk pace (that means 4 mph on the treadmill) Tostadas Two tostadas with guacamole at 360 calories = 2 hours of Pilates Soda Beer
Simple relaxation techniques for well being You will find 2 totally different relaxation techniques on this page. The first one is the basic technique that will help us create new reflexes in our body. When you practice it, you're taking a pause from the outer world for at least thirty minutes! The second relaxation technique is for use in everyday life, each time you have a few minutes, during a pause from work for example, for general maintenance. I call it the monkey's dance. Basic relaxation technique. My master used to say "comfort first!!!!!!!". With a big exhale we let our body sink slowly to the ground, make small movements to check if whole the back side of your body is well in touch with the ground. In the basic relaxation technique we are going to use our mind and inner voice to relax our body. The first key word is HEAVY, think HEAVY, While you scan your body, part after part, taking your time. Move to the calves. Move to the thighs. Move your attention to your pelvis,....HEAVY Shoulders.................HEAVY Feet ...WARM.
Drink This Picture a blazing 90ºF Sunday in July. Your basic instinct tells you to lie panting in the breezeway with the dog, or poolside with a cold drink. But your so-called "higher reasoning" tells you that your success in October's marathon hinges on whether you complete today's long run. Never mind, you're a runner, so we know how you're going to answer that. So grab a cool drink, find a comfortable place to sit, and listen up. 1. 2. 3. 4. 5. 6. 7. 8. Performance starts to decline when you lose 3 percent of your body weight in sweat. Right This Weigh Try this method for measuring how much water you should drink during and after your runs: Immediately before and after several upcoming runs (especially those in hot weather), weigh yourself without any clothes on. If you find you can't drink enough to offset your sweat loss no matter how hard you try, don't worry. Be in the Minority According to Scale Liquid Diet Tired of sipping water?
Walk Run Off the Pounds Polka Dot/Thinkstock Haven't run since middle school gym? No sweat. Do all walking and running at an intensity level that feels challenging but comfortable. The best part? Week One Would you be prepared to cut out processed food for a week? Kellogg's Frosties. Photograph: Dan Chung/Guardian Another day, another story about the shocking ingredients found in processed foods. But should we be surprised when bloated figures hit the headlines? You're probably too clued-up to be buying the worst of these nutritional nightmares. If you want to seize back that power, run an audit of your processed-food consumption. First of all, what is processed food? "any food other than a raw agricultural commodity and includes any raw agricultural commodity that has been subject to processing, such as canning, cooking, freezing, dehydration or milling" This broad definition includes pasta, oil, tinned tomatoes and many other staples. For my experiment I cut myself some slack and defined "processed" as any product containing more than two ingredients excluding water. Was it painful? The pain came mainly in the form of extra time needed for preparing meals. Second, try doing what I did.
List of Calories in Popular Foods It’s good to know how many calories your are consuming whether you are on a diet or just making sure your eating enough to stay healthy. We’ve put together a list of common favorite foods and their calorie content. This way you can keep track of your caloric intake and if you’re desperate for those morning pancakes (520 calories for two) you’ll know where to compensate elsewhere or be more inspired to hit the gym later. Also remember, there’s a lot of great low calorie substitutes for high calorie foods such as a chicken burger (130 calories) versus a hamburger (250 calories). Calorie Content in Popular Foods Calories give you energy, which is needed to keep you and your body going throughout the day, but if you’re not burning enough calories then that’s where weight gain occurs. The important thing to remember is to live a healthy style.